Complete Wide Receiver Workout Program, Part 3 | STACK

Become a Better Athlete. Sign Up for our FREE Newsletter.

Complete Wide Receiver Workout Program, Part 3

December 20, 2012 | John Cissik

Must See Football Videos

In the first two parts of this series, I presented a full wide receiver workout plan and described some of the less common exercises. This article discusses how wide receivers can prevent hamstring injuries.

Wide receivers need to be able to sprint, slow down and quickly change direction. Any time sprinting and deceleration are performed, the hamstring is at risk of injury because of the tremendous forces placed on the muscle.

To prevent hamstring injuries and help you stay on the field, you need to:

  • Increase hamstring strength in a lengthened position
  • Build endurance in the sprinting motion
  • Avoid concentric hamstring exercises, like Leg Curls

To account for these factors, it's a good idea to perform these exercises before the season starts to prepare your hamstrings for the rigors of competition.



  • Assume push-up position
  • Take small steps to walk feet towards hands until feet reach hands; do not move hands
  • Walk forward with hands to assume push-up position
  • Repeat for specified distance

Sets/Distance: 3x10-20 yards


  • Assume athletic stance
  • Lift right leg up toward right hip
  • Kick right leg and step forward
  • Repeat with opposite leg
  • Continue in alternating fashion for specified distance

Sets/Distance: 3-5x20 yards



  • Assume athletic stance
  • Hold barbell just above knees with overhand grip slightly-wider-than-shoulder-width
  • Push hips back and bend at waist to lower barbell down front of legs as far as flexibility allows
  • Keep core tight, back flat and feet on floor
  • Extend hips to rise to standing position; flex glutes
  • Repeat for specified reps

Sets/Reps: 3-5x8-12

Physioball Glute Bridge

  • Lie on ground with heels on physioball
  • Contract glutes and press heels into physioball to lift hips to ceiling
  • Keep body in straight line from shoulders to knees
  • Lower to ground
  • Repeat for specified reps

Sets/Reps: 3-5x10-20

Complete your hamstring injury prevention strategy with mobility drills.

Catch up on the rest of the Wide Receiver Workout Program:

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...
More Cool Stuff You'll Like

Basketball Speed Training Essentials

As basketball season is underway in the NBA, and gearing up for the NCAA and High Schools across the country, the pressure is on to create the skills...

3 Tips to Increase Sprint Speed

Improve Quickness With Lateral Speed Drills

Step Counting: How Big Men Can Run a Faster 40

Exercise of the Week: 200-Meter Intervals

Increase Speed With 3 Resisted Sprint Drills

How to Increase Skating Speed for Hockey, Part 1

Use These Four Factors to Increase Your Speed

5 Drills to Increase Agility on the Playing Field

Deceleration: The Missing Link in Speed Training

Exercise of the Week: 300-Yard Shuttle

3 Tips to Help You Get Faster for Your Sport

Train at a Whole New Level Using Pear Square One

Five Methods to Maximize Acceleration

4 Principles for More Effective Speed Training

The Secret to Running Faster

The Single Most Important Trick for Generating Speed

Get Faster With 3 Essential Speed Training Strategies

Get Faster With This Sprint Form Checklist

How to Run Faster Without Using Special Equipment

Increase Speed With 3 Mini Hurdle Drills

Basic Speed Training Drills for Any Sport

5 Tips for Longer, Faster Runs

Use Accelerated Plyos to Get Faster for Football

Develop Your Hidden Weapon: Hand Speed

Get Faster With Two Strength Workouts

5 Tips on How to Run Faster

The 5 Elements of a Successful Speed Training Program

Low-Cost Speed Training Gear

Best Training Drills to Increase Your Game-Time Speed

Simple Drills to Help You Sprint Faster

Two Tips to Help You Run Faster

40-Yard Dash Form Tips From the Pros

Training Tool: SKLZ Recoil 360