Receiving the Gift of Speed

The hands clap and the huddle breaks. It's third and twelve because of that damn holding penalty. So, now we have to throw the ball. I know they'll be keying on me and this defense is prepared. Must have been one helluva scouting report! Ya, look at the corner; he's talk'n trash already. Can't see his eyes because of the face shield he is wearing. I wish this play was play-action to give me some more time, but the coaches opted for shotgun formation and me to run the post-corner route. Beginning of the fourth quarter; my legs still feel strong, hands feel great. This is what makes me – ME! I'm on the line, the ball is about to be snapped and the corner has moved up to press me off the line and the safety is rolling over. The ball is snapped!

So, what happened next? I'm sure that most of you reading this article have been in that similar situation or have dreamed about. So, to answer you…….I don't know? You tell me.

With the current development of football strength and conditioning programs in full affect we must examine the quality assets of wide receivers. First and foremost you better have “GREAT” hands and a mentality that demands the “rock”. (Of course in a respectful manner unlike some of our “initial named” pro's!) Next you better be fearless and tough…because you're going to be hit. And additionally you better possess fluent and fast movement. Now some of these qualities can be developed and perfected during your practice and / or skill specific work.

The focus of this article is to examine the fluent and fast movement patterns of a wide receiver. Now I know what everyone is thinking. I'll just run long distance road work a couple of days for “cardio (see also waste of time)” and then run 40 yard sprints to “get me real fast.” Well, if that's your plan; the D-back we just read about is going to bust your ass off the line and any thoughts you had of catching that third down conversion pass are definitely incomplete. Now don't get me wrong the sprint work coupled with agility drills will have a significant carry-over to your speed work if performed “correctly.”

When you slow down the videotape and analyze the initial movement progressions of a top-level wide receiver; you should notice that the most vital component is his first step. How fast can he get off the line? Because we all know that timing is everything! Now if we slow the tape even more, and perhaps press pause when the ball is snapped. You should view a slight shift in the receiver's body positioning backwards onto the rear foot before driving himself out of his stance to accelerate. The arms will engage and help to propel the body forward preparing for the push-off phase of running. This short transition is considered a stretch-shortening cycle that is a very familiar term in plyometric training.

I would like to focus and suggest five great movements that can and should be added to your training programs to develop that starting-strength necessary to drive yourself off of the line of scrimmage. And they will make you a more explosive player. Take special note that the training loads utilized are in the ranges of 35% to 45% of the maximal effort of each specific movement. If we want to become fast wide receivers, then we must train fast. Rest periods between each set are recommended at 45 seconds, but may vary. You should also pay direct attention to posture and back angle that is displayed in the photos. It is vital that the athlete or trainee has developed the adequate core stability and strength to maintain proper positioning during each movement. Just as it is important to maintain proper posture and positioning cues while on the field, this is also quite important within your training.

Click here for the Movement workout.

Until next time,
Shawn