The first thing WRs need to do to improve their speed is to do the correct things in the gym to build explosion/power. Often times WRs are not lifting for performance. They are lifting to “get big” or they are lifting like a bodybuilder. And that may help you gain mass but quite frankly that won’t help your field performance or your speed. You need to be doing explosive movements, 1 leg exercises, core work and plyometrics to build speed and explosion which is so essential at this position. If you’re a guy who need to put on weight, you obviously should do a combination of both, but you cannot neglect explosive work. If you can develop your fast twitch fibers in the gym AKA the muscle fibers that give you more speed, you will see a gain of speed on the field. You shouldn’t be doing high rep sets with low weight, you should be doing reps in the 3-8 range and focus on being as explosive and as powerful as possible. The goal is to be better & to be faster on the field so the movements we do in the gym have to translate. If you guys would like an 8 week workout schedule in the gym specifically for WRs and how they should train checkout the link below! It contains over 200+ gym exercises broken down into daily splits with sets and reps. ⬇️⬇️
The second thing WRs can do for their speed is work resistance training. Running with sleds, pushing prowlers, running with bands and running up hills will all be great for your speed. When you do this you want to emphasize having great running form and having the proper mechanics behind everything. Mechanics tie into running fast just like how mechanics tie into working a good release or top of the route move. You need to combine the mechanics with resistance training and the proper gym work to be a more explosive athlete on the field.
And last but not least, stretching will help you dramatically improve your speed! One of the most beneficial things I ever did for my speed was stretch 30 minutes to 1 hour every night and every morning. It takes discipline but it’s a great way to loosen up your hips and to lengthen your stride. A lot of guys can’t even go down into a proper squat because their hips/groins are so tight. In order to drive your knees up you need to be flexible at the hips and groin. Finding a good stretch routine on google will help you out a lot if you’re not sure what stretches to do. Stretching, resistance work and gym work are 3 keys to speed development for WRs.
WE WILL BE IN FLORIDA January 8th for our first ever QB/WR/DB training camp! It will be a 4 hour camp for athletes and we will emphasize the mechanics/details of each position, routes vs air to work on timing and game realistic techniques and a portion of the camp will be dedicated to 1on1s & 7on7. This will be a great opportunity for athletes across the USA to come out and compete/ get better! Check it out below ⬇️⬇️