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.

Flexibility

Inchworms

  • 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

A-Walks

  • 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

Strength

RDL

  • 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...
Must See
Dwight Howard Stays in the Gym All Night Dwight Howard Stays in the Gym All Night
Views: 5,822,182
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,576,773
Dashon Goldson: Dashon Goldson: "You Just Gotta Have Heart"
Views: 6,364,779

Featured Videos

Kevin Love's In-Season Basketball Workout Kevin Love's In-Season Basketball Workout Views: 1,017,580
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,821
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 70,687
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Two-Ball Dribbling Drill With John Wall Two-Ball Dribbling Drill With John Wall
Views: 3,362,717
Paul Rabil's Box Jumps Paul Rabil's Box Jumps
Views: 851,414
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,576,773
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,333,085
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,499,111

Load More
More Cool Stuff You'll Like
STUDY: Imaginary Exercise Helps You Recover Faster From Injury

STUDY: Imaginary Exercise Helps You Recover Faster From Injury

5 Things You Can Do to Prevent Muscle Injuries

5 Things You Can Do to Prevent Muscle Injuries

Dry Needling: Powerful, Drug-Free Pain Relief for Athletes

Dry Needling: Powerful, Drug-Free Pain Relief for Athletes

How to Prevent In-Season Volleyball Injuries

How to Prevent In-Season Volleyball Injuries

Preventing ACL Injuries in Soccer Players

Preventing ACL Injuries in Soccer Players

7 Ways to Fix Back Pain

7 Ways to Fix Back Pain

Evan Gattis's Protection-Enhanced Catcher's Helmet

Evan Gattis's Protection-Enhanced Catcher's Helmet

Pectoral Tendon Ruptures and Injury Prevention

Pectoral Tendon Ruptures and Injury Prevention

How to Treat Piriformis Syndrome

How to Treat Piriformis Syndrome

6 Steps for Recovering From a Season-Ending Injury

6 Steps for Recovering From a Season-Ending Injury

Achilles Tendon Ruptures: Prevention and Recovery

Achilles Tendon Ruptures: Prevention and Recovery

8 of the Most Ridiculous Off-Field Athlete Injuries of All Time

8 of the Most Ridiculous Off-Field Athlete Injuries of All Time

Quarterbacks: 4 Tips to Keep Your Throwing Shoulder Healthy

Quarterbacks: 4 Tips to Keep Your Throwing Shoulder Healthy

4 Strategies to Prevent Tommy John Surgery

4 Strategies to Prevent Tommy John Surgery

Reducing Low-Back Pain: What You Need to Know

Reducing Low-Back Pain: What You Need to Know

How to Keep Your Feet Healthy On and Off the Field

How to Keep Your Feet Healthy On and Off the Field

4 Sports Massage Techniques to Relieve Tight Muscles

4 Sports Massage Techniques to Relieve Tight Muscles

Avoid Low-Back Pain With These 7 In-Season Exercises

Avoid Low-Back Pain With These 7 In-Season Exercises

How to Train With Running Blisters

How to Train With Running Blisters

Coaches: Prevent Injuries With the Recovery Management Tool

Coaches: Prevent Injuries With the Recovery Management Tool

6 Ways to Prevent Common Sports Injuries

6 Ways to Prevent Common Sports Injuries

3 Steps to Prevent Soccer ACL Injuries

3 Steps to Prevent Soccer ACL Injuries

5 Tips to Intelligently Train Through Lower Back Pain

5 Tips to Intelligently Train Through Lower Back Pain

4 Tips to Relieve Muscle Stiffness

4 Tips to Relieve Muscle Stiffness

2 Ways to Fix Anterior Pelvic Tilt

2 Ways to Fix Anterior Pelvic Tilt

Outsmart Injury With These 4 Predictive Tests

Outsmart Injury With These 4 Predictive Tests

Eliminate Elbow Pain with These 3 Methods

Eliminate Elbow Pain with These 3 Methods

Sports Hernias: What You Need to Know

Sports Hernias: What You Need to Know

The Secret Weapon Powering Stephen Curry's Resurgence

The Secret Weapon Powering Stephen Curry's Resurgence

Predicting the Impact of DeMarco Murray's Hand Injury

Predicting the Impact of DeMarco Murray's Hand Injury

Connective Tissue: The Key to Preventing ACL Injuries

Connective Tissue: The Key to Preventing ACL Injuries

STUDY: Female Athletes Are at Higher Risk of Overuse Injuries

STUDY: Female Athletes Are at Higher Risk of Overuse Injuries

Prevent ACL Injuries With This Hamstring-Focused Workout

Prevent ACL Injuries With This Hamstring-Focused Workout

Why Tommy John Surgery Is Ruining Pitchers

Why Tommy John Surgery Is Ruining Pitchers

6 Simple Tips to Prevent Knee Injuries

6 Simple Tips to Prevent Knee Injuries

5 Bodyweight Exercises to Prevent Baseball Injuries

5 Bodyweight Exercises to Prevent Baseball Injuries

10 Ways to Fix Back Pain

10 Ways to Fix Back Pain

Basketball Players: Prevent Ankle Sprains With These 3 Exercises

Basketball Players: Prevent Ankle Sprains With These 3 Exercises

How to Prevent Baseball Injuries During the Off-Season

How to Prevent Baseball Injuries During the Off-Season

Avoid ACL Injuries in Softball with PREP

Avoid ACL Injuries in Softball with PREP

Megan Rapinoes Secret to Staying Healthy

Megan Rapinoe

Impressive Advances in ACL Rehab

Impressive Advances in ACL Rehab

The Future of Sports Injury Rehabilitation

The Future of Sports Injury Rehabilitation

YardBarker