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
RB's Weekly Workout
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
Blocker's Weekly Workout
footwork workout - 3 times per week
Contact us with questions or comments and check out our Facebook page.
10 dynamic stretching
10 minutes dot drill
5 minute break (water)
10 minutes 3 cone drill
5 minute break (water)
10 minutes offensive lineman footwork drill
5 minute break (water)
10 minutes offensive lineman footwork drill