De’Anthony Thomas has been doing everything right since he was selected by the Kansas City Chiefs in the fourth round of the NFL Draft. Judging by his Instagram feed, the 5-foot-9, 174-pound WR/RB from Oregon is upping his game in the gym and on the field, bench pressing only when bored, actively recovering with swimming and golf sessions, eating right, and even honing his visual acuity (playing billiards) literally between sets.

Although Thomas (known as DAT) ran a somewhat disappointing 4.5-second 40-Yard Dash at the NFL Combine, he clocked a 4.37 and a 4.34 later at his Pro Day. Look no further than this post here for proof of his insane acceleration. And peep one or two of the clips below for a demonstration of his deadly ability to change direction and avoid tackles.

[youtube video=”goVumgyw19I” /]

Here are eight exercises straight from DAT that can improve your full-body strength and power to outrun defenders, and enhance your balance to fend them off:

1. Tire Flips (uphill)

2. Backwards Tire Flips, Lying Down (supervision recommended)

3. Kettlebell/Med Ball Squats on Tire

4. Overhead Farmer’s Walk

5. Med Ball Toss

6. Med Ball Push-Ups

7. Med Ball Toss Standing on BOSU

8. Partner “Hug Tackle” on BOSU