The Tight End Workout | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Turn Yourself into a Great Tight End

June 13, 2012

Must See Football Videos

The modern-day tight end has to be a flexible player with excellent catching and run-blocking skills. Tight ends are not only difficult to find, they’re also tricky to train, making the position one of the most difficult to fill on football teams at every level.

Become the offensive force your team needs at tight end by building strength, improving wide receiver skills and working on blocking technique. Start by following this sample tight end training guide for both the weight room and the field.

The Tight End Workout

In the weight room, tight ends should work more like linemen than skill players. Use low reps and heavy weights to gain strength and power.

1. Bench Press
Include this muscle-building favorite in your tight end workout at least twice a week. Use a set of 8, 6, 4 and 2 reps followed by one with 6, 4, 4 and 2 reps.

2. Squat
Squat on the same day you Bench using sets of 6,4,4,2 and 5,4,3,2.

3. Power Clean
Some consider the Power Clean to be the most valuable football lift because of the range of motion it facilitates. Incorporate Cleans twice a week, using sets of 5,5,5,5 and 3,3,3,3,3

4. Bent Over Row
Use lighter weights at first to master proper form. Try for 3 sets of 5.

5. Upright Row
This is a good pulling lift that helps build the strength needed for run blocking. Try for 3 sets of 5.

Tight End Field Training

As a tight end, you should be conditioning and running with other skill players. Tight ends are usually bigger than running backs and receivers, so don't fret if you are a step slower than these teammates. Just make sure your conditioning is at their level.

Build your conditioning by running Shuttles in increments as short as 40 yards and as long as 300 yards. As a tight end, you won’t run many deep routes, so focus your training on crisp routes like the drag, hitch, stick and out. Develop your receiving skills by working through some of STACK’s wide receiver drills.

Finally, if you’re not an excellent run blocker, you won’t see the field. Spend a lot of time in your workouts perfecting your run blocking technique. Pay close attention to footwork and pad placement in drills. Team up with the best offensive lineman on your team to learn his technique.

Cody McCain
- Cody McCain is the head football coach and physical education teacher at Pleasant Home High School in Andalusia, Alabama.
Cody McCain
- Cody McCain is the head football coach and physical education teacher at Pleasant Home High School in Andalusia, Alabama.
More Cool Stuff You'll Like

Increase Speed With 3 Resisted Sprint Drills

Improve Quickness With Lateral Speed Drills

Basketball Speed Training Essentials

Training Tool: SKLZ Recoil 360

Exercise of the Week: 200-Meter Intervals

Get Faster With 3 Essential Speed Training Strategies

The 5 Elements of a Successful Speed Training Program

4 Principles for More Effective Speed Training

How to Increase Skating Speed for Hockey, Part 1

The Single Most Important Trick for Generating Speed

Simple Drills to Help You Sprint Faster

3 Tips to Increase Sprint Speed

Five Methods to Maximize Acceleration

Best Training Drills to Increase Your Game-Time Speed

Low-Cost Speed Training Gear

Develop Your Hidden Weapon: Hand Speed

How to Run Faster Without Using Special Equipment

The Secret to Running Faster

Step Counting: How Big Men Can Run a Faster 40

Basic Speed Training Drills for Any Sport

Use These Four Factors to Increase Your Speed

40-Yard Dash Form Tips From the Pros

Exercise of the Week: 300-Yard Shuttle

Train at a Whole New Level Using Pear Square One

Two Tips to Help You Run Faster

5 Tips on How to Run Faster

Get Faster With This Sprint Form Checklist

Increase Speed With 3 Mini Hurdle Drills

5 Drills to Increase Agility on the Playing Field

Use Accelerated Plyos to Get Faster for Football

3 Tips to Help You Get Faster for Your Sport

5 Tips for Longer, Faster Runs

Get Faster With Two Strength Workouts

Deceleration: The Missing Link in Speed Training