Football Positions Explained: Every Position and What It Does

Updated October 7, 2026 · Fact checked October 7, 2026

In 11-player football, the game the NFL plays, each team puts 11 players on the field at a time, and every one of them has a job that starts before the snap. Some block, some carry or catch the ball, some cover, some rush the passer, and a few only come on for kicks. (Some high schools play 8-player football instead, with 8 a side; this page covers the 11-player game.)

This page walks through all of them: where each position lines up, what it does on a play and what it takes to play it. Each one links to the 440 training guide for that spot, with the drills, lifts and numbers the app uses to build a plan for it.

One common look: an offense with one running back, one tight end and three wide receivers against a 4-3 defense (four linemen, three linebackers, two cornerbacks, two safeties). Eleven players a side; formations change every snap.

Every position at a glance

Position	Side	440 high school 40 target	440 protein target	Training guide
Quarterback (QB)	Offense	5.13 s	0.9 g/lb	Quarterback
Running back (RB)	Offense	4.83 s	1.0 g/lb	Running Back
Wide receiver (WR)	Offense	4.78 s	0.9 g/lb	Wide Receiver
Tight end (TE)	Offense	5.00 s	1.0 g/lb	Tight End
Offensive lineman (OL)	Offense	5.58 s	0.8 g/lb	Offensive Line
Defensive lineman (DL)	Defense	5.23 s	0.85 g/lb	Defensive Line
Linebacker (LB)	Defense	4.98 s	0.95 g/lb	Linebacker
Cornerback (CB)	Defense	4.78 s	0.9 g/lb	Defensive Back
Safety (S)	Defense	4.78 s	0.9 g/lb	Defensive Back
Kicker (K)	Special teams	5.23 s	0.8 g/lb	Kicker
Punter (P)	Special teams	5.23 s	0.8 g/lb	Punter
Long snapper (LS)	Special teams	–	–	No 440 plan yet
Athlete (ATH)	Any side	4.88 s	0.9 g/lb	Athlete

440 Football's own targets: the pro reference 40 for each plan plus 0.28 s for high school, and grams of protein per pound of body weight per day.

How a team lines up

Every play from scrimmage starts at the line of scrimmage, an imaginary line through the front of the ball that runs from sideline to sideline. The offense lines up on one side, the defense on the other, and neither can cross it until the ball is snapped. The snap is the center passing the ball back between their legs to the quarterback, the punter or the holder.

The offense has rules about who stands where. In the NFL it must have seven or more players on the line at the snap, with an eligible receiver at each end and only ineligible players between them. Under NFHS rules, the offense must have at least five players on the line and no more than four backs. With all 11 players, that means at least seven on the line. Normally at least five linemen must wear numbers 50–79; scrimmage-kick numbering exceptions apply. That is why the five interior offensive linemen wear numbers in the 50s, 60s and 70s, and why a lineman can't run out and catch a pass on a normal play: players numbered 50 to 79 are ineligible receivers.

The defense lines up however its call says, which is why you see so many different fronts. A 4-3 defense has four defensive linemen and three linebackers; a 3-4 has three linemen and four linebackers. When the offense is expected to pass, many defenses take a linebacker off and bring on a fifth defensive back, which is called nickel.

Three units: offense, defense and special teams

The offense has the ball and is trying to score. The defense is trying to stop them and get the ball back. Special teams take the field for kicks: kickoffs, punts, field goals and extra points, with specialists like the kicker, punter and long snapper.

Some players do more than one job. Recruiting services like 247Sports list some prospects as an athlete (ATH) instead of a single position, and 440 has an athlete plan for them, built for balanced speed and strength.

Training changes with the position

Positions ask for very different bodies and very different speed. 440's high school 40 yard dash targets run from 4.78 seconds for wide receivers and defensive backs to 5.58 seconds for offensive linemen, and its protein targets from 0.8 grams per pound of body weight for offensive linemen, kickers and punters up to 1.0 for running backs and tight ends. The table above shows the numbers for every spot 440 has a plan for.

The lifting changes too. Offensive linemen work in heavy sets of 3 on the squat and bench because they need maximal strength and an anchor. Receivers and defensive backs train the posterior chain and eccentric strength for top speed and hard stops. Kickers and punters build single-leg strength and train the hip flexors. Each guide below shows the exact lifts, sets and loads.

How to pick a position

Start with what you already do well. If you are fast in a straight line and good with your hands, look at receiver, corner or safety. If you are big, strong and like contact on every snap, the lines are where you will play the most. If you can kick, try out at kicker or punter, where the job is accuracy under pressure.

Then ask your coach. Coaches decide where you play based on what the team needs, and that can change. When it does, switch your 440 plan to the new position so your drills, speed work and lifts match the job you actually have.

Offensive positions

Quarterback (QB)

The quarterback leads the offense. They get the play to the huddle, take the snap from the center and then hand the ball off, run it or throw it. Every pass play runs through their feet and eyes: the drop has to land on time with the route and the read has to be right before the arm ever moves.

Quarterback training guide

Running back (RB)

Also called a halfback or tailback, the running back lines up behind the quarterback and is usually the main ball carrier. Running backs also catch passes out of the backfield and stay in to block blitzing linebackers. Some offenses add a fullback, a bigger back who often blocks for the running back and carries the ball when only a few yards are needed. 440 has no separate fullback plan; fullbacks use the running back plan.

Running Back training guide

Wide receiver (WR)

Wide receivers line up out wide, near the sidelines, then run routes and catch passes. A standard set has two, but some offenses play three or four at a time, with the extra receivers in the slot between the outside receiver and the line. Receivers have to beat press coverage at the line and break off routes at full speed.

Wide Receiver training guide

Tight end (TE)

The tight end lines up at the end of the offensive line, outside the tackle. On running plays they are an extra blocker; on passing plays they release into routes, often up the seam against linebackers. Because they do both, they need a lineman's strength and a receiver's hands. An H-back is a similar player who lines up a few yards off the line.

Tight End training guide

Offensive lineman (OL)

Five offensive linemen play between the ends. The center snaps the ball and usually tells the line who to block. The two guards line up on either side of the center, and the two tackles line up outside the guards. Together they protect the quarterback on passes and open running lanes on runs. They are ineligible to catch a forward pass on a normal play.

Offensive Line training guide

Defensive positions

Defensive lineman (DL)

Defensive linemen line up across from the offensive line and attack it. Defensive tackles play on the inside, usually across from the guards, and try to push into the backfield and stop runs. Defensive ends play on the outside and try to pressure or sack the quarterback or stop the running back. In a 3-4 front, the lineman across from the center is the nose tackle, also called the nose guard.

Defensive Line training guide

Linebacker (LB)

Linebackers line up about three to five yards behind the defensive line. On a snap they might fill a running lane, drop into pass coverage or rush the quarterback, so they have to read the play fast. In a 4-3 defense the middle (mike) linebacker usually relays the call, the strong side (sam) linebacker lines up across from the tight end and the weak side (will) linebacker lines up on the other side.

Linebacker training guide

Cornerback (CB)

Cornerbacks line up across from the wide receivers, and a standard defense has two of them. Their job is to cover those receivers, whether that means pressing them at the line, playing off them or dropping into a zone. Corners and safeties are both defensive backs, and 440 trains them with the same defensive back plan.

Defensive Back training guide

Safety (S)

Safeties line up deepest, about 10 to 15 yards off the ball. They defend against the deep pass, come up to support against the run and sometimes blitz. Standard defenses use two kinds. The free safety plays farther back and follows the ball, free to help a corner. The strong safety plays closer to the line on the side of the tight end, the offense's strong side.

Defensive Back training guide

Special teams positions

Kicker (K)

The kicker, or placekicker, comes on for field goals, extra points and kickoffs. A field goal is worth three points and has to go over the crossbar and between the uprights. Some teams split the job between an accurate placekicker and a stronger-legged kickoff specialist. On field goals and extra points, a holder catches the snap and sets the ball for the kicker.

Kicker training guide

Punter (P)

The punter comes on, almost always on fourth down, when the offense is too far away to try a field goal. They catch the long snap, drop the ball and kick it before it hits the ground, playing it safe: the ball goes to the other team and the defense takes over the job of stopping them. On the other side of the play, a punt returner tries to catch it and run it back, or signals for a fair catch.

Punter training guide

Long snapper (LS)

The long snapper is the special teams version of the center. On punts they snap the ball back to the punter, and on field goals and extra points to the holder, and the snap has to be accurate every time because the whole kick depends on it. 440 doesn't have a separate long snapper plan yet. For strength work, the offensive line plan is a reasonable place to start.

The athlete label

Athlete (ATH)

ATH, short for athlete, is not a spot on the field. It is a recruiting label for a prospect who isn't projected to a single college position. 247Sports, one of the big recruiting services, says the label should ideally go to two-way players: prospects who could play either side of the ball at the next level and are being recruited that way. 440's athlete plan trains balanced speed and strength with a mix of offensive and defensive skill drills, from the route tree to the backpedal.

Athlete training guide

Football positions FAQ

How many positions are there in football?

In 11-player football, each team has 11 players on the field at a time. This page covers 12 main positions across offense, defense and special teams: quarterback, running back, wide receiver, tight end, offensive line, defensive line, linebacker, cornerback, safety, kicker, punter and long snapper. It also explains the athlete (ATH) recruiting label and roles like fullback, holder and returner.

Which positions can catch a forward pass?

Under NFL rules, the eligible receivers on offense are the players at each end of the line and the players at least a yard behind it, as long as they wear numbers 0 to 49 or 80 to 89 or have reported as eligible: wide receivers, tight ends, running backs and fullbacks. A quarterback lined up more than a yard behind the center, as in the shotgun, is eligible too. A quarterback under center is not, unless they move back at least a yard and hold still for a second before the snap. The players on the line between the two ends are ineligible receivers. Any defensive player can catch a pass, which is an interception.

What is the difference between a cornerback and a safety?

Cornerbacks line up across from the wide receivers and cover them. Safeties line up deeper, about 10 to 15 yards off the ball, protect against the deep pass and help against the run. Both are defensive backs, and 440 trains them with the same defensive back plan.

What does a long snapper do?

A long snapper snaps the ball on punts, field goals and extra points: back to the punter, or to the holder on kicks. It is the special teams version of the center.

Build my position plan

Pick your position, level and schedule. Get a daily position plan with loads, timers and demo videos, adjusted for your equipment, training phase and readiness.

Build my position plan

Sources

2026 Official Playing Rules of the National Football League (PDF), NFL Football Operations
Football Terms (glossary), NFL Football Operations
8-Player Football Rules & Regulations (8-player vs 11-player rule differences), Wisconsin Interscholastic Athletic Association (WIAA)
Football Rules Changes - 2019 (Redefined requirements for a legal scrimmage formation, 2-14-1, 7-2-5a), National Federation of State High School Associations (NFHS)
Formation Consternation Demands Concentration (NFHS 7-2-5b numbering requirement), Referee magazine
Football Memo #4, August 30, 2023 (NFHS Rule 7-2-5 numbering requirements), Iowa High School Athletic Association (IAHSAA)
247Sports streamlines position projections in rankings database (Gabe Brooks, 2021-05-28), 247Sports

Program numbers (benchmarks, sets, reps, loads, protein targets) are 440 Football's own prescriptions. For athletes 13 and older; check with a physician or a registered dietitian before major training or diet changes.