This stance is the most common one for defensive ends because it can be adapted for all situations.
The four-point stance is best for pass plays because all you do is go forward to move the lineman to get to the passer.
A 4-3 defense has one more defender at the line of scrimmage than a 3-4, but you’ll be up against a lineman in both schemes.
Look at the stances. A two-point stance is a pass play, and a three-point stance may be a run play.
Tackling technique is learned during practice, but remember that that a tackling dummy won’t try pushing you to the inside. Don’t try to guess where the ball is going. Instead, make contact first and stay alert.
This is especially important when the lineman lets you get by too easily, which signals a screen pass (quick pass) or draw play (run that looks like a pass).
At a minimum, you’ll need a bench press, treadmill or stationary bike, some dumbbells, and a chin-up bar to do this at home.
Overall, aim to exercise five or six days a week. Sticking to a routine is tough, and you’ll have to dedicate your free time to it. Don’t give up, though. You’ll be grateful you stuck with it when you’re quicker and stronger. Coaches and personal trainers can help create a routine that’s right for you.
A warm up exercise can be running on the treadmill, going for a jog, or using a stationary or real bike. Longer exercises are 40-yard sprints, hitting a heavy bag, or swimming laps.
Cross phasing is also a key part in being a defensive end. Cross phasing is when you establish your contact and throwing him off you if you know where the ball is. Say you establish your contact on someone, if the play is coming to your side, throw him the opposite way and run to the ball
