What exercise can i do to get better at holding the 3 point stance?

Gina R · Yahoo User

i play on high school football team im a defensive lineman i suck basically because i cant get in my 3 point stance (is a stance used by offensive and defensive linemen in American football as well as running backs. This stance requires one hand to touch the ground with the other arm cocked back to the thigh/hip region. The back should be slightly inclined forward, as well as the arm which is placed on the ground; putting a substantial amount of pressure on the arm that touches the ground.The head should also be raised toward the opponent when in this position. This prevents the player from serious injury). i was wondering if there was any exercise that could help me be better at that like anything im very desperate