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Position program · 5-day cycle

Offensive-
Line. /OL

Penei Sewell track22 drillsBeginner → elite
Program at a glance
Cycle length5 days
Total drills22
Daily session60–90 min
EquipmentCones, balls
Athletes training4,218
The overview

Elite offensive linemen protect with technique, not just size. The best in the NFL win with a sub-0.25s first step in pass set, consistent hand placement inside the rusher's shoulder pads, and leverage through the block.

PS
Penei Sewell
OT · Detroit Lions
Kick-slide depth — gets depth quickly to take away the speed rush lane before momentum builds.
Hand reset speed — when his initial punch misses, he resets in under 0.1s.
Leverage maintenance — stays low through contact, keeping pads below the rusher's consistently.

Targets to hit

5 metrics · pro benchmarks
01 · First step
Sub-0.25s kick-slide
First kick-slide step off the snap — timed in drill sessions.
02 · Hands
Inside pads 90%
Inside shoulder pads on 90%+ of initial punch contacts.
03 · Anchor
Hold bull rush 85%
Withstand bull rush without losing position 85%+ of reps.
04 · Combo
To 2nd level in 2 steps
Combo block to second level within 2 steps, 70%+ success rate.
05 · Pass pro
Zero free rushers
Allow zero unblocked rushers in 7-on-7 sessions.

The week

Day 01
Footwork & mechanics
Pass set footwork and anchor fundamentals.
01
Kick-slide drill: 3-step kick-slide at full speed, time first step.20 reps
02
Anchor drill: hold against partner bull rush for 3 seconds.15 reps
03
Mirror drill: lateral movement matching rusher's speed.10 reps each side
04
Hip sink: drop hips on contact to lower center of gravity.15 reps
Day 02
Position-specific drills
Hand placement, punch, and combo blocks.
05
Punch precision: strike bag inside target zone.25 reps
06
Combo block: double-team to second level release.10 reps
07
Counter move response: react to spin or swim, reset hands.15 reps
08
Zone reach: lateral reach block to seal backside.10 reps
Day 03
Film study & reads
Pass rush move recognition.
09
Watch 10 Sewell pass protection reps: identify his kick-slide depth.10 plays · annotated
10
Study top 4 pass rush moves: speed, bull, spin, swim — identify counter for each.30 min
11
Pre-snap alignment study: identify 3 defensive fronts and correct blocking assignment.3 fronts
12
Self-tape: find 2 reps with high pad level at contact.Full game
Day 04
Speed & conditioning
Explosive strength and lateral quickness.
13
Power clean (first-step explosion).3 sets · 5 reps
14
Box squat at 70% (anchor strength).4 sets · 4 reps
15
Lateral band walk (hip drive for kick-slide).15 steps × 4 sets
16
Sled push (drive phase power).30 yards × 6
Day 05
Live reps & competition
Live pass protection and run blocking.
17
7-man pass protection: 10 pass plays vs full rush, grade each rep.10 plays
18
Inside zone run: double-team to backside LB.15 reps
19
Goal line drive block: 1-on-1 physical finish.10 reps
20
Pull and seal: pull to seal edge on counter play.10 reps
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