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Position program · 5-day cycle
Defensive- Line. /DL
Aidan Hutchinson track22 drillsBeginner → elite
Program at a glance
Cycle length5 days
Total drills22
Daily session60–90 min
EquipmentCones, balls
Athletes training4,218
The overview
Elite defensive linemen win with a first step under 0.8s off the snap, a library of pass rush moves, and the discipline to maintain gap responsibility against the run.
AH
Aidan Hutchinson
DE · Detroit Lions
Club-rip combination — the club creates separation, the rip converts it into a path to the QB.
Bend at the edge — maintains a low center of gravity around the corner without losing balance.
Run-pass diagnosis at snap — reads the tackle's initial step to determine run vs pass instantly.
Targets to hit
5 metrics · pro benchmarks
01 · First step
Sub-0.8s get-off
First step off snap in timed drills — sub-0.8s is elite.
02 · Win rate
40%+ on 1-on-1
Beat block in under 2.5s on 40%+ of one-on-one reps.
03 · Counter
0.3s counter
Execute swim, spin, or rip counter within 0.3s of move being stopped.
04 · Gap disc.
90%+ gap stays
Stay in assigned gap on 90%+ of run plays in practice.
05 · Motor
Every play · full
Finish every play through the whistle, no exceptions.
The week
Day 01
Footwork & mechanics
First step and get-off timing.
01
Snap count start drill: fire off on ball movement only — time with stopwatch.20 reps
02
3-step rush lane: fire into OT's outside shoulder.15 reps
03
Low pad drill: get-off with pads below OT's pads.20 reps
04
Hip dip drill: practice bending around edge without standing up.15 reps
Day 02
Position-specific drills
Pass rush move chains.
05
Speed rush: outside rush lane to QB.10 reps each side
06
Swim move: swipe OT's arm, rip underneath.20 reps
07
Bull rush: drive through the pocket.15 reps
08
Counter spin: when speed rush is stopped, execute spin move.15 reps
Day 03
Film study & reads
OL tendencies and gap discipline.
09
Watch 10 Hutchinson rush reps: identify his club-rip timing.10 plays · annotated
10
Study OT pass set tendencies: 3 tells for set depth and hand placement.30 min
11
Run gap assignment drill: identify correct gap vs 6 different run formations.6 formations
12
Self-tape: find 2 rushes where you got upright around the corner.Full game
Day 04
Speed & conditioning
Explosion, bend, and pursuit.
13
Power clean (first-step explosion).3 sets · 4 reps