What does it take to make an arena football team?

Question
I'm 21yrs old and in High School I played 2yrs of football and 4yrs of basketball. I was really good at basketball. Was named player of the year in fact. My senior year in football I was ok. It was just obvious that I hadnt been playing for years like a lot of guys on the team. The more I look in the mirror the more I think that I should have dedicated my efforts to football rather than basketball. I weigh 250lbs. 25% body fat. I'm 6'4". I can bench 300lbs. X 1 and bench 225lbs. X 11. I don't squat because I dont want to ruin my knees for no reason. What are my chances of being able to play defense on an arena football team with a little more hard core training? And if my chances are good, how should I train and what is the standard results of the 40 yrd dash, shuttle, bench, etc. that the coaches/team would be looking for to become a serious prospect?

Answer
Hello Zach,

The Arena football league is a speed game. But the linemen are usually big athletic guys. (not all but most) You want to get on that D-Line, you will need some leg strength. I suggest sprints up a hill if you don't want to do squats.

They are looking at different speeds. I mean, it would help if you could run a 4.6/40 and have a vertical of jump of 38 inches. What you will definitely need is some game film of yourself playing. That is the easiest way to shop yourself around pro sports.

Of course, I have not seen you play so  I couldn't give you a honest evaluation of your "chance" on making a team.

Coach Anderson