Two- and three-point stances

Setup

1. Mark a line of scrimmage with cones or a rope.
2. Players line up on it like an offensive line, a yard and a half apart.
3. The coach stands 10 yards in front with a ball, so every stance can be seen.

How it runs

1. Start in a two-point stance and hold it while the coach checks each player.
2. On 'Down', players go to a three-point stance and freeze.
3. The coach moves the ball. Players take a short power step and two quick steps forward, then stop.
4. Walk back, reset, and repeat. Next round, step back into a pass set instead.
5. Any player who moves before the ball resets and calls 'false start'.

Coaching points

• Feet a bit wider than the shoulders, toes pointing forward.
• Three-point: down hand just inside the back foot, a small stagger (toe to instep).
• Back flat, head up, eyes forward. Light weight on the hand, so it can lift without falling forward.
• Off arm rests on the thigh, ready to come up.
• First step is short (about 15 cm) and keeps the pads low.
• Pass set: push back off the front foot into a two-point stance, hands up and inside, head back.

Common mistakes

• Too much weight on the down hand, so the player falls forward.
• Feet too narrow, giving a poor base.
• Head down, looking at the ground.
• Rocking or flinching once set, which is a false start in a game.
• Standing straight up on the first step.