Demaryius Thomas Single-Leg Squat to Knee Drive

Denver Broncos wide receiver Demaryius Thomas performs his Single-Leg Squat to Knee Drive exercise to improve sprinting speed and technique.

NFL wideout Demaryius Thomas performs the Single-Leg Squat to Knee Drive to develop single-leg explosion, muscular coordination and sprinting speed. The exercise forces him to balance on one leg, squat down and then explode up while driving his opposite knee and arm up. He performs about three to six repetitions and then repeats the set on his other leg, making sure to drive up as explosively as possible.
This drill, which is often used as a warm-up movement, mimics and helps reinforce the opposite-arm, opposite-leg action that sprinting utilizes. After performing the drill, Demaryius' hips, glutes and hamstrings are activated and ready to fire during the more intensive speed movements that follow in his workout.
Watch episode nine of our Behind the Highlights video series to see how Demaryius showed off his superior sprinting technique and speed during his game-winning 80-yard touchdown catch during the 2011 NFL playoffs.
Also, learn how to perform Demaryius' other key speed exercise by watching his Weighted Sled Drives exercise video.