Every parent of a defensive lineman knows the feeling.
Your child lines up. The ball snaps. Suddenly, two offensive linemen are on him. He disappears. The running back runs right past where your son used to be.
The double team is the most frustrating block in football. One player cannot out-muscle two. And most defensive line coaches just yell “be stronger” – as if strength alone solves the problem.
It does not.
At Elite Defensive Line Academy, we teach a different approach. You do not beat a double team with strength. You beat it with leverage and technique.
Here is the secret: You can practice both without a second partner. These two drills require only your player, a wall or a bag, and 10 minutes.
Why Double Teams Feel Impossible (And Why They Are Not)
A double team succeeds when two blockers pinch the defensive lineman. One takes the inside shoulder. One takes the outside shoulder. Together, they move him sideways or backward.
The math problem: 300 lbs (center) + 290 lbs (guard) = 590 lbs of force vs. your 240 lb defensive lineman.
You cannot out-muscle that.
The solution: Make the double team block themselves. Use leverage so one blocker gets in the way of the other. Suddenly, 590 lbs becomes zero lbs against your player.
Drill #1: The Wall Lean (Solo Leverage Training)
This drill teaches your player how to split a double team by getting his hips lower than both blockers.
What You Need
- A wall (any wall – garage, basement, side of the house)
- 5 minutes
- No partner required
The Setup
- Have your player stand facing a wall, feet shoulder-width apart
- Place both hands on the wall at chest height
- Back up so his arms are almost straight but still bent slightly
- Lean his weight into the wall
The Movement
| Step | Action | Coaching Point |
|---|---|---|
| 1 | Lower hips into a half-squat | Butt lower than knees? Go lower |
| 2 | Drive forward into the wall like it is two blockers | Do not let hips rise |
| 3 | Fight to keep chest facing the wall (not turned) | Turned chest = washed out |
| 4 | Hold for 5 seconds | Low man wins every time |
What This Simulates
The wall represents the point of attack between the center and guard. Your player is leaning into the gap, forcing both blockers to try to move him.
If his hips are low enough, neither blocker can get under his pads. They push each other instead of him.
Progression
| Week | Hold time | Reps |
|---|---|---|
| 1-2 | 5 seconds | 5 reps |
| 3-4 | 10 seconds | 5 reps |
| 5+ | 10 seconds with leg drive (alternating feet) | 8 reps |
The “Low Man Wins” Check
Before every rep, your player should look down at his own knees.
- Knees bent to 90 degrees? Good. He is low enough.
- Knees barely bent? Stop. Reset. The drill will not work.
This is the most common mistake. Players get tired and stand up. The wall lean fixes that muscle memory permanently.
Drill #2: The Bag Split (Solo Hand Placement Drill)
This drill teaches your player how to use his hands to separate the double team. One hand on each blocker. Create space. Escape.
What You Need
- One heavy bag (or a mattress leaned against a wall)
- 5 minutes
- No partner required
The Setup
- Prop a heavy bag against a wall or have someone hold it vertically
- Your player faces the bag as if it is two blockers – center on the left half, guard on the right half
- Hands start at chest height, elbows bent
The Movement
| Step | Action | Coaching Point |
|---|---|---|
| 1 | Strike the bag with both hands simultaneously | Loud pop – not a push |
| 2 | Left hand slides to the left edge of the bag | That is “blocker #1” |
| 3 | Right hand slides to the right edge of the bag | That is “blocker #2” |
| 4 | Extend both arms fully, pushing the bag away | Create a window between your hands |
| 5 | Step through the “window” with your inside foot | Escape! |
What This Simulates
The bag split teaches your player to create separation between the two blockers. When he extends both arms, he is literally pushing the center and guard apart.
The moment they separate, there is a hole. Your player steps through it before they can recover.
Common Mistake: Pushing with One Arm
Some players will favor their dominant arm. They push harder with the right hand. The bag twists.
The fix: Both arms must push equally. Think “spread the book” – two hands opening a heavy textbook.
Progression
| Week | Action | Reps |
|---|---|---|
| 1-2 | Strike, slide, extend, hold for 3 seconds | 10 reps |
| 3-4 | Strike, slide, extend, step through | 10 reps |
| 5+ | Full speed – strike, extend, step through in 2 seconds | 15 reps |
How to Combine Both Drills (The 10-Minute Double Team Circuit)
Set a timer. Do this three times per week.
| Time | Drill | Focus |
|---|---|---|
| 0:00-2:00 | Wall Lean | Low hips only – no hands |
| 2:00-4:00 | Wall Lean with leg drive | Add foot churn |
| 4:00-5:00 | Rest and reset | Water break |
| 5:00-7:00 | Bag Split (slow) | Perfect hand placement |
| 7:00-9:00 | Bag Split (fast) | Explosive separation |
| 9:00-10:00 | Mental review | Close eyes. Visualize beating a double team. |
What a Properly Beaten Double Team Looks Like
After two weeks of these drills, here is what should happen on the field:
Before training: Center and guard lock onto your player. He moves backward 3 yards. Running back runs through his gap.
After training: Center and guard engage. Your player drops his hips, extends both arms, and splits them. He steps through the window just as the running back arrives. Tackle for loss.
No strength gain required. Just leverage and hand placement.
The Parent’s Role: Watch for These Wins
You do not need to be a coach to see if these drills are working.
Signs of progress on game day:
- Your player is not getting driven backward as far (even if he does not make the tackle)
- He is staying in his gap longer (the running back has to go somewhere else)
- He is not on the ground after every double team (he is splitting and recovering)
Celebrate these small wins. They are the foundation of becoming a double-team destroyer.
Real Talk: You Will Still Lose Some Double Teams
I want to be honest with you.
Even NFL defensive linemen lose to double teams sometimes. Two blockers are two blockers.
The goal is not to win every double team. The goal is to win enough that offenses stop doubling your player.
When a defensive coordinator calls a double team and it does not work, he has to adjust. He might leave your player one-on-one. And that is when the real damage happens.
Ready to Turn Your Player Into a Double Team Problem?
You have read the drills. Now your child needs to practice them with live coaching – someone who can see if his hips are low enough and his hands are splitting correctly.
If you have been searching for defensive line training near me that teaches double team destruction without requiring a full offensive line, come to Elite Defensive Line Academy.
We are the best d line training near me and football training near me in the Houston area. Our summer football camps in Texas feature these exact solo drills – so your child learns to beat double teams even when training alone.
📍 Location: Shadow Creek High School, 11850 Broadway St., Pearland, TX 77584
🧢 Bring: Cleats, gloves, water (no water on site)
🚽 Bathrooms: Go before you arrive
👉 Contact us now to schedule a session. Ask about our football training in Houston for defensive lineman who will dominate!