How do I become a better tight end and defensive end?

Question
Hi my name is Matt and i would like to know what kind of dieting and exirsing i can do to become a better Tight end and Defensive end. I'm 6 foot about 160 lbs and im in the 7th grade. I run a good soild 5.1 on the 40 and i shed about 20(i was about 180-182) lbs over the winter and i've went form a center to tight end.(i was starting defensive end also.) My coach runs a some what balanced offensive and a 4-4 and defence. we are putting in the triple option and an unbalanced line this year and i am the key reciever. i have a left knee proplem but i need to get stronger and a bit faster and i need to gain wieght. i seem to loose all the wieght i try to gain for football. On defence i am a pretty good d-end. iam a good pass rusher but i need to work on my run stoppping abilaties. my coach is also working in a 3-5 defence and iam bieng slid to a outside linebacker. what can i do for this?
i need to but on some speed and wieght. i am also the 3rd string runnning back.

Answer
Dear Matt,
Okay let's answer one question at a time.

How to become a better defensive end?

And how to become a better linebacker in the 3-3-5 defense?


Try playing some basketball it is a great sport and it will help you get into football shape. All that running back and forth, and side to side is great. This will help your coordination, quickness, conditioning, and improve your foot work. This type of workout is especially good if you want to play linebacker or defensive end.

You also might want to add handball to your workout schedule. Just like in basketball, handball forces you to run back and forth and side to side.
Handball can be of great help, to a football player, for all the same reasons as basketball.

Try playing these two sports, on regular bases, and you will get into fantastic shape. And your foot work will look great. Let me know when you are ready for the tight end tips. How to play Tight End?

Your friend, Coach Louis