There are 2 basic stances to consider when developing your technique- a balanced stance and an attack stance. The balanced stance is usually preferred by smaller, more agile linemen that prefer to move around more during the play and react to offensive changes. The attack stance is favored by bigger, stronger linemen that use their size and quick bursts of speed and energy to explode off the line and crash into the offensive backfield. Here are a few things to keep in mind when deciding what kind of stance will work best for you.

Weight distribution is the key to any stance, and you should base your weight-balance needs on what kind of player you want to be. If you prefer to keep an eye on the offense and watch movement fronts before deciding how you will react to the snap, then you should maintain a more balanced stance. Take a 3 or 4-point stance with your heels slightly raised and your put most of your weight on the balls of your feet. Use your down hand(s) for stability and push off lightly when rising up off the line. This will allow you more freedom to move sideways and around blockers after the ball is snapped.

If you prefer to play a more aggressive, attack-style defense, then you should try an attack stance. This will help distribute your weight forward to propel you off the line and through the offensive blockers. Take a 3-point stance with one foot placed slightly in front of the other. About 60% of your weight should be placed on your down hand and lead foot. Keep your knees bent and explode forward off the line when the ball is snapped.