A stance is a player’s starting position before the snap. The right stance depends on your position and whether you need to move forward, sideways or backward quickly.
Stances
| Stance | Setup | Positions |
|---|---|---|
| Two-point | Standing, knees bent, no hand down | Receivers, linebackers, DBs, QBs, some edge rushers |
| Three-point | One hand on the ground, back flat | Linemen, fullbacks, some tight ends and running backs |
| Four-point | Both hands down, weight forward | Defensive linemen in short yardage or goal line |
Keys to a good stance
- Feet about shoulder-width, balanced.
- Back flat, eyes up.
- Weight distribution matching your first step (more forward for run blocking, balanced for pass sets).
- Same look every play so you don’t tip off the play.
Frequently asked questions
Why do linemen use a three-point stance?
It lets them fire out low with power.
What is a two-point stance?
A standing stance with no hand on the ground.
Can a stance give away the play?
Yes, leaning or shifting weight can tip off defenders.
