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Developing speed off the ball and speed at the top of the route is all about explosion and developing your fast twitch muscle fibers. These are some great at home exercises you can do for your speed.


Jump Squats

5x12 Reps

Superset with

Jumping Alternating Lunges

5x20 Reps (10 each side)

1 minute rest in between sets



4x10 Reps

Superset with

Box Jumps (if you don’t have a box, be creative… use your porch, a piece of furniture etc.)

4x10 Reps

1 minute rest in between sets


Laying Down Sprints (lay down on your stomach… stand up as fast as possible and take off on a sprint)

10 reps 20yds

If you guys would like a full 8 week long workout schedule for WRs in the gym to improve your explosiveness, power, speed, grip strength and overall ability at the position, click the link below! We give you 8 weeks of specific exercises designed for WRs, each exercise is put into a workout split like above and we give you the exact sets, repetitions & rest periods to be most efficient. Check it out! ⬇️⬇️

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 ⬇️⬇️

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