Receiver's Weekly Workout
150 catches - 4 times per week
- 20 thumbs
- 5 yards a part
- 10 on each side
- catch the ball with your thumbs together
- work on a good tuck and then a good pitch
- 50 chest passes
- 8 yards a part
- chest pass as fast as you can to your partner
- do not tuck (this is the only time you can skip the tuck)
- do not play volley ball. Actually catch the ball, squeeze it, and then toss it back
- try to throw as fast and as hard as you can and vary the aim so the receiver has to adjust and reach
- 20 warm-ups
- stand 10-15 yards apart facing QB
- catch with fingers, nose
- use good hand placement - thumbs together if above the waist
- watch into the tuck
- 20 10-yard ins
- Do not need to run the stem of the route
- line up about 10 yards down field facing in
- alternate sides every time
- take three strong steps up field after catch
- 20 posts
- Not too deep
- Do 10 on the right side and 10 on the left.
- 20 flies
- You can start "half way" so you do not have to run as much.
- Do 10 on the right side and 10 on the left.
- If you cannot catch these over your head, just go deep and stand there and get used to adjusting to a deep throw
For beginners, shift to more of the easier catches. Only true catches count. You must actually catch the ball to count it toward your 200 catches
* When you catch the ball, look the ball into the tuck, tuck it high and tight, take several burst steps toward the end zone.
QB's Weekly Workout
100 throws - 4 times per week
- Warm up properly
- Don't count warm-up throws toward your 100
- Use good form
- Focus on one skill for each set of 10 throws
- Example: 1st 10 focus on high release, 2nd 10 focus on lining up pointers (shoulder, feet, leading elbow)
- If your arm gets sore and you have eliminated bad form as the cause, reduce number of throws or number of days per week.
This video can help with a warm-up routine and form.
Center's Weekly Workout
150 snaps - 4 times per week - 80 snaps to target 6 yards back, 1.5 yards to your left
- 40 snaps to target 9 yards directly back
- 30 snaps to target 4 yards back
- aim small miss small
- do not count inaccurate snaps
- as you get better, do something "extra" on each snap. Examples:
- bucket step left
- bucket step right
- sprint 3 yards and do 1 push up
- take an angle to block the MLB - stay low
- have someone give you a different snap count on each snap
- practice your silent snap count (vary when you snap up to 1 second after you see the silent snap signal)
Pitchman's Weekly Workout
200 pitches - 4 times per week
- 150 quick pitches
- 50 full pitches
quick pitches: - stand with your right hip and right shoulder pointing to your target
- with ball in both hands, top of ball under chin, flip the ball with your right hand
- Do 100 right handed and 50 left handed
full pitches: - Have someone "snap" you the ball. It can be an underhand throw.
- Start pivoting on your left foot (opening your hips by swinging your right foot) as you are receiving the snap
- Point your toe and your nose at the QB.
- Pitch the ball with the flipping motion
- Pivot back to your left on your right foot, stay low
125 run cuts courses - 4 times per week
- 50 speed cut
- 25 pressure step
- 25 jump cuts
- 25 slalom run
- each course consists of 5 cuts (or 5 cones)
- keep the ball high and tight
- use this video to learn how to run these drills
footwork workout - 3 times per week
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