Dynamic Warm Up/ Stretch (must do dynamic warm up first, never want to stretch cold muscles)


800yd jog (own pace)


2x400yd sprints (go 100yds then back twice)

Walk 100yds as rest

2x300yd sprints

Walk 100yds as rest

2x200yd sprints

Walk 100yds as rest


4x100yd sprints (under 15 seconds)

Walk 100 for rest

8x50yd sprints (under 7 seconds)

Walk 50 for rest

If you want a full 28 day on field WR workout plan click the link below! We give you specific drills, exercises, sets and repetitions to improve your entire game as a WR! This is Eveything you need to do on the field to improve your routes, releases, hands and overall ability! We include a booklet with a day by day plan & an instructional video where we breakdown each exercise & show a full speed example! CLICK BELOW TO GET ACCESS! ⬇️⬇️

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