Receiving The Gift Of Speed
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by Shawn Moody, M.A.C. Fitness Sports Enhancement Specialist

MOVEMENT A: Dead-Stop Squats :

The dead stop squat is a great lift for building acceleration strength as it focuses directly on the concentric motion (driving up on the bar) of the lift by starting from the lowest part of the movement and initially eliminates the eccentric loading (lowering of the bar). The key to this lift is getting under the bar, having the correct torso angle and driving through the floor and up with your legs. Set the rack pins at the lowest level of parallel and dig yourself underneath the bar. Explode up out of the bottom position and then return back down to the pins resting for 1 to 2 seconds before exploding up with the next repetition.

MOVEMENT B: Russian Split Jumps:

Stand in a deep, wide lunge position. Jump as high as possible alternating feet forward as to land in the opposite deep lunge position. Repeat to desired reps for each leg. This can also be performed while holding onto a medicine ball, wearing a weighted xvest or elite level athletes can make use of a loaded barbell. Please take special note on the proper body angle during the movement. The Russian Split Jump will develop a quicker and forceful takeoff, which is crucial for wide receivers. This exercise is much more difficult than it appears.

MOVEMENT C: Step-Pops w/ IronWoody bands:

This movement will require the use of a resistance band and some type of secure anchoring device; i.e. heavy dumbell or preferably a training partner. Place the resistance band around your waste and have it anchored or held by your training partner and applying just enough resistance that you maintain proper posture. It is also ideal that you have a power rack or object to hold onto to keep from being pulled back by the applied resistance. Simply step onto a box or bench in a very explosive manner causing you to pop onto your toe and achieving full hip extension of the plant foot and swing the opposite leg up driving into hip flexion. You should be recruiting the glutes and hamstrings on the plant foot. Remember to focus on the explosive step, just as you would come out in the drive phase of running. Also take note the height of the box is roughly 8 to 12 inches.

MOVEMENT D: Dumbell Ankle Pops:

This movement isn't pretty. In fact it's quite simple, but very effective at developing ankle-joint extension and proper stiffness required of the Achilles tendon. Start by standing with proper posture, dumbells at your side with your feet directly under your hips. Your knees should be slightly bent but will incur very little movement. You must focus jumping solely with the activation of the ankle. Explode into the air and upon landing pop back up into the air driving off the ground with proper ankle extension.

MOVEMENT E: Unilateral Verts:

Now this movement is quite difficult and very beneficial if performed correctly. But, can have adverse effects if posture and / or knee stability in inadequate. Unilateral development is vital considering most of our sports are running based, and we must control our bodies through change of direction, acceleration and deceleration planes. This particular movement will strengthen your ability to take-off and land with one leg. Execution of the movement will have you jumping up as high as possible in a vertical motion and then landing under control and quickly jumping back up vertically. Simply complete the number desired reps per leg. Take special note in your body positioning and when you feel any type of fatigue you should stop the movement. This is not the type of exercise that requires hypertrophy or fatigue.

I'm not going to suggest any particular set / rep protocols without knowing and understanding the readers current conditioning levels. That would be just plain ignorant and incorrect. I will tell you, if implemented properly these five movements will create the explosiveness that is essential to fire off of the line. Remember that quality of movement is the focus not the quantity. You should always maintain proper body positioning to obtain correct musculature and neurological recruitment.

So, train correctly and become explosive. Get off the line, catch the ball and win for your team!