Learn football by position
The training behind 440 Football's position plans, open to everyone: the drills each position runs, how to coach them, the lifts with sets and reps, and the numbers to chase.
Position guides
New to the game or switching spots? Start with football positions explained: what every position does, where it lines up and which 440 plan trains it.
- QuarterbackHow quarterbacks train: drop and pocket footwork, throwing drills, the main lifts with sets and reps, 40 benchmarks by level and a daily protein target.High school 40 target 5.13 s · 4 main lifts · 7 drill guides
- Running BackRunning back training: first-step burst, cuts, vision, ball security and blitz pickup, plus the main lifts with sets and reps, 40 benchmarks and a protein target.High school 40 target 4.83 s · 4 main lifts · 5 drill guides
- Wide ReceiverHow wide receivers train: beating press, stems and breaks, top speed, hands and braking strength, plus the lifts, 40 benchmarks and a daily protein target.High school 40 target 4.78 s · 4 main lifts · 5 drill guides
- Tight EndTight end training for a blocker who also catches: stance and release, drive, reach and chip blocks, seam routes, contested catches, lifts and 40 benchmarks.High school 40 target 5.00 s · 4 main lifts · 5 drill guides
- Offensive LineHow offensive linemen train: the kick slide, the punch, drive, combo and down blocks, pulling, the anchor, main lifts with sets and reps, and 40 benchmarks.High school 40 target 5.58 s · 4 main lifts · 5 drill guides
- Defensive LineHow defensive linemen train: get-off on ball movement, one-gap and two-gap play, swim, rip and long arm moves, bend, stunts, main lifts and 40 benchmarks.High school 40 target 5.23 s · 4 main lifts · 5 drill guides
- LinebackerLinebacker training built on the read: guard and back keys, run fits, tackling, zone drops, shuffle to sprint speed work, the main lifts and 40 benchmarks.High school 40 target 4.98 s · 4 main lifts · 6 drill guides
- Defensive BackDefensive back training for corners and safeties: press, off-man and zone technique, deep halves and thirds, backpedal and break drills, ball skills and lifts.High school 40 target 4.78 s · 4 main lifts · 8 drill guides
- KickerHow kickers train: a repeatable field goal approach, kickoff steps, snap-to-kick timing, hip flexor and single-leg lifts, 40 benchmarks and a protein target.High school 40 target 5.23 s · 3 main lifts · 3 drill guides
- PunterHow punters train: catch-to-drop footwork, a consistent drop, hang time and operation time targets, directional punts, the main lifts and a daily protein target.High school 40 target 5.23 s · 3 main lifts · 3 drill guides
- AthleteWhat ATH means on a football recruiting profile, how 440 trains a versatile athlete for speed, routes, coverage and ball security, and what to do when you move.High school 40 target 4.88 s · 4 main lifts · 7 drill guides
Drills
Quarterback drills
Running Back drills
Wide Receiver drills
Tight End drills
Offensive Line drills
Defensive Line drills
Linebacker drills
Defensive Back drills
Kicker drills
Punter drills
Free tools
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