Football Stances

1. Two-Point Stance

Description

• A “two-point” stance means both feet are on the ground, and no hands are touching the ground.
• The player’s knees are bent, and their upper body is leaning slightly forward.

Who Uses It

• Wide Receivers: Allows for a quick start on routes.
• Running Backs: Allows for a good vision pre-snap.
• Linebackers & Defensive Backs: Keeps them balanced and ready to move in any direction (run or pass coverage).
• Some Offensive Linemen (in pass-heavy schemes): Tackles and guards might adopt a two-point stance for quicker pass protection.

Advantages

• Quick movement in any direction (forward, backward, lateral).
• Better field vision pre-snap (you can see the defense/offense clearly).
• Good for positions that need to be agile and react to changing plays.

Disadvantages

• Less power on initial contact compared to lower stances (e.g., three-point).
• Easier for defenders (if you’re on offense) to see your intentions.

2. Three-Point Stance

Description

• One hand on the ground, with the opposite arm up near the body or slightly out for balance.
• The feet are staggered (one slightly behind the other), knees bent, hips low.

Who Uses It

• Offensive Linemen (often in run or balanced offenses): Guards, centers, tackles.
• Defensive Linemen: Ends or tackles looking for a blend of power and quickness.
• Tight Ends & Full Backs.

Advantages

• Lower center of gravity for explosive power off the snap.
• Good balance between mobility and strength.
• Often used for a balanced approach (run-block vs. pass-rush).

Disadvantages

• Slightly slower to transition into a pass-protecting backpedal compared to a two-point stance.
• Vision is not as good as when you’re upright (like in a two-point stance).

3. Four-Point Stance

Description

• Both hands on the ground, with knees bent and hips lowered.
• Feet shoulder-width (or slightly wider) apart for stability.
• Weight is balanced between hands and feet, leaning forward.

Who Uses It

• Defensive Linemen (particularly in short-yardage or goal-line situations): Usually tackles or ends who want maximum explosiveness and leverage.
• Some Youth/High School Coaches emphasize the four-point stance to teach low pad level.

Advantages

• Extremely low pad level, which can be beneficial in short-yardage scenarios.
• Maximizes leverage and initial burst forward for run-stopping or power rush.

Disadvantages

• Reduced vision since your head is closer to the ground.
• Less agility for lateral moves, making it more specialized for run defense or power pass rush.

4. Specialty Stances by Position

1. Wide Receiver Stance

   • Typically a two-point stance with one foot slightly forward, knees bent.
   • Upper body leaning slightly forward for an explosive first step.
   • Hands are relaxed, ready to initiate a quick release against press coverage.

2. Defensive Back (Cornerback/Safety) Stance

   • Also a two-point stance, but with a balanced, slightly crouched position.
   • Hips are low, eyes on the receiver, weight on the balls of the feet for instant reaction.

3. Running Back Stance

   • Positioned behind the quarterback, often in a two-point stance with feet parallel.
   • Hands on thighs or knees pre-snap.
   • Head up for vision.
   • Knees bent, leaning forward, prepared to accelerate or step into a block.

Key Takeaways

• Two-Point Stance: Best for players who need quick directional changes and good field vision (WRs, LBs, certain OL in pass-heavy offenses).
• Three-Point Stance: A common stance for many linemen and fullbacks, combining power and reasonable agility; great for run blocking.
• Four-Point Stance: Offers the lowest center of gravity and explosive power—ideal for short-yardage or goal-line situations where linemen need maximal leverage.

Each stance is situationally advantageous. Coaches often teach and adjust stances based on down-and-distance, defensive/offensive scheme, and individual player strengths.