Benjamin VanGalder

Defensive Line

Spencer-Van Etten

New York

Player Key Physical Stats

2019 Benjamin VanGalder

Height: 6'0"

Weight: 220

Evaluation Summary

*Evaluation Summary – Level of Play recommendation –  Aggressive, physical player – Displays fundamental sound technique at DL position settling feet at heels of DL, understands gap control and uses hands to strike and separate off OL. Pad level, feet and overall core strength, paying close attention to body composition will be important this off season as development continues to improve.  Size will determine level of play, 6′” 220 frame will fit profile of small college program at NG or DT on Defense and Guard on Offense, Center possible. A physical aggressive edgy style of play finishing to echo of the whistle. Displays hunger and fire and video evidence of enjoying contact and staying in the fight! Being versatile and improving on feet, core strength, winning in the classroom will separate from other athletes competing for the same attention from college coaches in wheelhouse! Benjamin displays the mentality, physical approach and is on his way technique wise to be a college prospect. 

MFE-index rating – 2.5NAIA Scholarship Player opportunities at DL/OL – High Level D3 Roster Spot player. Note – Improvement on feet and pad level very important, suggested drills – ladder training & jump rope training as well as core strength and explosive improvement.  

*The MFE-index rating – is an exclusive evaluation using the metrics of individual profile, athletic ability, fundamental display of position mastery and level of play as it transfers to the college game! 100+ years of college coaching and playing experience goes into every evaluation at MyFootball Evaluation.

Position Specific Profile Evaluation relating to level of play through the lens of a College Coach:

NAIA – D3 – Defensive Line: NG, DT’s & DE’s – Evaluation and profile will vary on Coach specifics of Front played!

Physical Measurables:                       Key Stats:

  • Height: 6’0″ – 6’2” 40yd: 4.9 – 5.0 on Beam!
  • Weight: 225 lbs. – 260lbs. Bench: 275 – 295 lbs.             Squat: 385 lbs. – 405lbs+

Coach Keys: * Physical Impact – Solid ability to dominate & over power offensive lineman creating a new LOS at the point of attack.  Solid disrupting & controlling gap, plays with solid leverage, demands double teams and wins. Solid technique is visual, on balance with hot feet. / *Versatile Efficiency – Displays good quick feet on the ground, good motor that never stops winning the battling of the hands. Displays solid strike and separate and a solid punch to the offensive lineman’s upper torso. Leverage with solid knee bend displaying the ability to jump off on screens! / *Pass Rush Ability & Motor – Displays solid ability to get push the pocket, competes on the edge and is aggressive to the QB. / *Demonstrates High Level Ability – Minimum 1-year Starter.      

 

GPA 3.9 Why are you a college football prospect? I am smart, strong, mobile and have the ability to play multiple positions. I have a love for the game, but know that student comes before athlete.

Skill Set Breakdown

My Football Evaluation

*Feet & Hand use Displays good and proper hand use, separation off block with 2 feet on the ground – redirects on balance. Strike of OL is physical, controlling the OL player. Work on pad level when striking OL as well as continued effort of hand placement and pad level. 

*Leverage & Explosion & Get offFunctional display of strength, speed and ability to redirect needs to improve, (recommendation of ladder and speed drills), – needs to improve explosive strength with 6′ frame, will give up size to most OL players in college and will need to be stronger, quicker and more explosive.  Visual effort to play with leverage and deliver a strike displayed on video. Will need to develop pass rush move, staying on tips of OL and display ability to work twists with DE and read out on QB! Hands, feet and leverage will be important in accomplishing skill of great pass rush. Will need this to open eyes of college DL coaches. 

*Pad Level & Knee bendPrimary area of focus for college coaches (knee bend), flex program and core strength program will be provided to help in this area. Displays effort and ability to redirect at point of attack maintaining gap control.

*Instincts – Ability to diagnose playDisplays awareness of reach block, down block, high hat & possesses the physical skill to redirect instinctively, quickness needs to improve. Separation off block allows visual diagnose of play and redirect to ball.  

*Physicality, Toughness, EffortPlays to the echo of the whistle. Aggressive player with good physical toughness and edgy style. Will benefit from another year in the weight room with structured goal setting explosive program focused on core strength maintaining, improving feet, change of direction and knee-hip bend.

The Key to Explosion and Power

For many athletic skills, strength and power originate by simultaneously extending the hips, knees and ankles—referred to as triple extension. The more explosively you can execute triple extension, the faster you’ll run and the higher you’ll jump.

Consider the vertical jump. You start in a squatting position with your hips, knees and ankles flexed. As you initiate the jump, your hips and knees begin to extend to drive you into the air. As those two joints approach full extension, the ankles also extend to give you an added boost. Without each individual part of the sequence, you could not reach your full vertical jump potential.

When hitting the weight room, a key objective should be to continuously develop this ability by performing exercises that work all three lower body joints in unison.

According to Chuck Williams, sports performance and nutrition expert, the advantages of triple extension are not limited to jumping skills. He says, “Whether you’re doing a vert or coming out of the 40, it’s a triple extension. You pop your ankles, knees and hips.”

The primary method to develop triple extension is to load the movement and extend rapidly. Relevant exercises include Olympic Lifts, because each lift requires you to forcefully triple extend to propel the weight load into the specified position. Plyometrics further enhance your triple extension in positions similar to what you experience during competition.

Improve your ability to generate powerful strength and speed on the field. Perform these triple extension exercises, which engage your hips, knees and ankles.

Explosive Med Ball Press

  • Assume athletic stance holding med ball at chest
  • Lower into semi-squat
  • Explosively extend hips, knees and ankles while driving arms up and forward to throw med ball as far and high as possible
  • Retrieve med ball and immediately repeat
  • Repeat for specified reps

Sets/Reps: 3×10-12
Benefits: The full-body movement improves your ability to transfer power from a lower body triple extension to your upper body. This improves tackling, throwing and jumping skills.

Explosive Step-Up

  • Assume athletic stance in front of knee-high box
  • Step onto box with left foot
  • Explosively extend left hip, knee and ankle, drive body up as high as possible while driving right knee up
  • Land softly with both feet on box; step down
  • Repeat for specified reps
  • Perform set with opposite leg

Sets/Reps: 3×6-8 each leg
Benefits: Enhances your ability to apply force into the ground in single-leg fashion, similar to how the legs are used during sprinting or competition.

Hang Snatch

  • Assume athletic stance holding bar with wide grip at mid-thigh
  • Keeping chest up and core tight, explode upward by fully extending hips, knees and ankles while forcefully shrugging with straight arms
  • Pull bar up close to chest
  • Drop under bar and catch it overhead in athletic stance
  • Return to start position; repeat for specified reps

Sets/Reps: 4×3-5
Benefits: Your lower body generates the force necessary to propel the weight overhead, strengthening all three joints. The lighter weight and greater range of motion of the Snatch make it the most explosive of all the Olympic Lifts.

12-Week Off-Season Lineman Workout Program

Defensive and offensive linemen need to be big, strong and powerful. For them to develop these physical attributes, off-season workouts are essential. This is the only time of the year when they can make noticeable improvements in their strength and power.

Linemen: You only have 12 weeks to achieve your training goals. So your off-season workout program needs to be structured to progressively challenge your body and give you the tools you will need for success when August rolls around.

The following defensive and offensive lineman workout program is broken down by month—January, February and March. It includes five days of training each week to develop strength, speed, quickness, and conditioning. It will build your foundation of strength and prevent overtraining, because recovery is factored in. After the twelve weeks, you will be stronger, faster and more explosive, and have the conditioning needed for the next phase of training.

January Lineman Workouts

Monday

  • Power Clean – 3×3 @ 60-70% max
  • Back Squats – 3×12-15 @60-70% max
  • Lunges – 3×12-15 each leg
  • Romanian Deadlifts – 3×12-15
  • Rear Delt Raises – 3×12-15
  • Technique Drills – 10-15 minutes
  • Sprints – 5×5 yards
  • Bounding – 3×10 yards
  • “M” Drill – 1×3
  • Standing Long Jump – 1×5

Tuesday

  • Push Jerk – 3×3 @ 60-70%
  • Bench Press – 3×12-15 @ 60-70%
  • Floor Press – 3×12-15 @ 60-70% max Bench Press
  • Bent-Over Rows – 3×12-15
  • Standing Military Press – 3×12-15

Wednesday

Perform in a circuit fashion with no rest between exercises. Perform each exercise for 30 seconds, then sprint 10 yards before the next exercise. Rest for two minutes between circuits. Repeat three times.

  • Bear Crawls
  • Lunges
  • Inchworms
  • Push-Ups
  • Burpees
  • Planks

Thursday

Friday

  • Push Jerk – 3×3 @ 70-80%
  • Incline Press – 3×12-15
  • Dips – 3×12-15
  • Single-Arm Dumbbell Rows – 3×12-15 each side
  • Superset: Biceps Curls + Triceps Extensions – 3×12-15 each exercise

February Lineman Workouts

Monday

  • Power Clean – 3×3 @ 70-80% max
  • Back Squats – 3×8-12 @ 70-80% max
  • Split Squats – 3×8-12 each leg
  • Good Mornings – 3×8-12
  • Reverse Hyperextensions – 3×8-12
  • Technique Drills – 10-15 minutes
  • Sprints – 5×5 yards
  • Bounds – 3×10 yards
  • “M” Drill – 1×3
  • Mini-Hurdle Hops – 3×5 yards

Tuesday

  • Push Jerk – 3×3 @ 70-80%
  • Pause Bench Press – 3×6-10 @ 60-70% max Bench Press
  • Close-Grip Bench Press – 3×6-10 @ 50-60% max Bench press
  • Pull-Ups – 3×8-12
  • Seated Military Press – 3×8-12

Wednesday

Perform in a circuit fashion with no rest between exercises. Perform each exercise for 30 seconds, then sprint 10 yards before the next exercise. Rest for two minutes between circuits. Repeat three times.

  • Bear Crawls
  • Kettlebell Swings
  • Lunges
  • Rope Slams
  • Inchworms
  • Rope woodchoppers
  • Burpees
  • Kettlebell Cleans (right hand)
  • Planks
  • Kettlebell Cleans (left hand)

Thursday

  • Clean Pulls – 3×6 @ 80-90% max Power Clean
  • Pause Back Squats – 3×6-10 @ 60-70% max Back Squat
  • Rack Deadlifts – 3×8-12
  • Glute Ham Raises – 3×12-15
  • 
Technique Drills – 10-15 minutes
  • Resisted Sprints – 5×5 yards
  • Sprints – 3×20 yards
  • “L” Drill – 1×5
  • High Knees Jumps – 1×5 (clasp knees and stick landing)

Friday

  • Push Jerk – 3×2 @ 80-90%
  • Bench Press – 3×6-10 @ 80-90%
  • Weighted Push-Ups – 3×6-10
  • Single-Arm Dumbbell Rows – 3×12-15 each side
  • Superset: Biceps Curls + Triceps Extensions – 3×12-15 each exercise

March Lineman Workouts

Monday

  • Power Clean – 3×1-2 @ 80-90%
  • Back Squats – 3×6-10 @ 80-90%
  • Step-Ups – 3×6-10 each leg (6 inch box)
  • Seated Goodmornings – 3×6-10
  • Back Raises – 3×8-12
  • Technique Drills – 10-15 minutes
  • Sprints – 5×5 yards
  • Bounds – 3×20 yards
  • “M” Drill – 1×3
  • Hurdle Hops – 3×10 yards

Tuesday

  • Push Jerk – 3×1-2 @ 80-90%
  • Eccentric Bench Press – 3×4-8 @ 60-70%
  • Board Bench Press – 3×4-8 @ 80-90% max Bench Press
  • Bent-Over Rows – 3×4-8
  • Seated Dumbbell Shoulder Press – 3×4-8

Wednesday

Perform in a circuit fashion with no rest between exercises. Perform each exercise for 30 seconds, then sprint 10 yards before the next exercise. Rest for two minutes between circuits. Repeat three times.

  • Bear Crawls
  • Kettlebell Swings
  • Crunches
  • Lunges
  • Rope Slams
  • Plank
  • Inchworms
  • Rope Woodchoppers
  • Side Plank (right side)
  • Burpees
  • Kettlebell Cleans (right hand)
  • Side Plank (left side)
  • Rope Twists
  • Kettlebell Cleans (left hand)
  • Superman

Thursday

  • Clean Pulls – 3×6 @ 90-100% max Power Clean
  • Eccentric Back Squats – 3×6-10 @ 60-70% max Back Squat
  • Rack Deadlifts – 3×4-8
  • Glute Ham Raises – 3×12-15
  • Technique Drills – 10-15 minutes
  • Resisted Sprints – 5×5 yards
  • Sprints – 3×20 yards
  • “L” Drill – 1×5
  • Box Jumps – 1×5 (jump to box)

Friday

  • Push Jerk – 3×1-2 @ 90-100%
  • Bench Press – 3×2-4 @ 85-95%
  • Dips – 3×4-8
  • Single-Arm Dumbbell Rows – 3×12-15 each side
  • Superset: Biceps Curls + Triceps Extensions – 3×12-15 each exercise

 

 

10 Colleges to begin researching:

College Name Coaches Name Coaches Phone City State School Type Academic Rating
Amherst College E.J. Mills 413-542-8197 Amherst MA
Private
1
Bates College Mark Harriman 207-786-6344 Lewiston ME
Private
1
Bowdoin College JB Wells 207-725-3745 Brunswick ME
Private
1
Colby College Jonathan Michaeles 207-859-4958 Waterville ME
Private
1
Massachusetts Institute of Technology Chad Martinovich 617-715-4085 Cambridege MA
Private
1
Middlebury College Bob Ritter 802-443-5681 Middlebury VT
Private
1
Tufts University Jay Civetti 617-627-3635 Medford MA
Private
1
Wesleyan University (Connecticut) Dan DiCenzo 860-685-3012 Middletown CT
Private
1
Williams College Mark Raymond 413-597-3023 Williamstown MA
Private
1
Hamilton College Dave Murray 315-859-4757 Clinton NY
Private
2