Complete Wide Receiver Workout Program, Part 2

December 17, 2012 | John Cissik

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In the first part of this series, I provided a detailed wide receiver workout that builds strength, power, speed and agility. This article describes several exercises that you may not be familiar with to help get you started with your training. These exercises will help a wide receiver develop single-leg explosive strength and sprinting stride length, two key components for success at the position.

Strength Training

Split Hang Cleans

  • Stand holding barbell with shoulder-width grip
  • Stick chest out and pull shoulders back; maintain this position throughout movement
  • Push hips back, keeping bar against body
  • Slide bar down body until it reaches middle of thighs; shift weight onto heels and position shoulders just in front of bar
  • Extend hips, knees and ankles while shrugging without leaving the ground to propel bar up; keep bar close to body
  • Relax arms as bar moves up
  • When bar reaches chest height, drop into split stance and receive bar on front of shoulders
  • Stand up and repeat for specified reps
  • Perform set with opposite leg forward in catch position

Split Squats

  • Assume split stance with ball of back foot on ground
  • Bend front knee to lower into Lunge until thigh is parallel to ground
  • Keep chest up and front knee behind toes
  • Extend hip and knee to drive up to start position
  • Repeat for specified reps
  • Perform set with opposite leg in front

Single-Leg RDL

  • Balance on one leg, holding dumbbell in opposite hand at hip
  • With balancing leg slightly bent and back flat, bend forward at waist until dumbbell is just above floor
  • Keep chest out and shoulders back
  • Flex glute to extend hip and return to starting position
  • Repeat for specified reps
  • Perform set on opposite side

When you are comfortable with the exercise, perform it with a barbell.

Single-Leg Cleans

  • Stand on one foot holding barbell with shoulder-width grip
  • Stick chest out and pull shoulders back; maintain this position throughout movement
  • Push hips back, keeping bar against body
  • Slide bar down body until it reaches middle of thighs; shift weight onto heel and position shoulders just in front of bar
  • Extend hip, knee and ankle while shrugging without leaving the ground to propel bar up; keep bar close to body
  • Relax arms as bar moves up
  • When bar reaches chest height, drop into split stance and receive bar on front of shoulders
  • Stand up and repeat for specified reps
  • Perform set with opposite leg

Speed Training

Stick Drill

Set up seven cones 12, 18, 24, 30, 36 and 42 inches apart

  • Assume two-point stance next to first cone
  • Sprint in straight line next to cones making sure to place one foot between each set of cones
  • Repeat for specified reps

Stride Length Drill

Set up five cones in a straight line at the following distances:

  • Cones 1-2: 60 feet
  • Cones 2-3: [your height minus 12 inches]
  • Cones 3-4: [your height minus 6 inches]
  • Cones 4-5: [your height]
  • Assume two-point stance next to first cone
  • Sprint in straight line next to cones making sure to place one foot between each set of cones
  • Repeat for specified reps

Round out your training with the Complete Off-Season Football Workout.

John Cissik
- John M. Cissik is the president of Human Performance Services, LLC, which helps athletes solve their strength and conditioning problems. He has worked with athletes...
John Cissik
- John M. Cissik is the president of Human Performance Services, LLC, which helps athletes solve their strength and conditioning problems. He has worked with athletes...
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