At the wide receiver position, Andre Johnson is the complete package, and on Monday night, Dec. 13, the Houston Texans’ playmaker exhibited his rare blend of speed, strength, coordination and body awareness in a late-game touchdown reception against the Baltimore Ravens. It was a freakish display of athleticism and dexterity for the 6’3”, 230-pound wideout.
With 25 seconds remaining and his team down eight points, Johnson made a spectacular leaping catch in the back of the end zone. But that was only half of this highlight-worthy play. Fighting off the momentum driving him out of bounds, the All-Pro WR managed to get both feet in before falling out of the end zone.
It was a sensational play, indeed. But Johnson maneuvered his way in bounds with relative ease. Landing off balance on his left foot, he seemed about to fall out of bounds, extending his left arm to brace for the fall. Then, just before touching the ground with his hand, he swiftly struck the ground with the toes of his right foot.
Johnson turned around in mid-air while making the overhead catch, forcing himself off balance. His ability to control his body in space and regain a stable position upon ground contact enabled him to get both feet in the field of play.
Spellbinding plays like this are made possible because Johnson performs exercises that compromise his body position and balance—e.g., the Dumbbell Reverse Lunge to Upright Row, a compound movement that works core stability for better balance while strengthening the shoulders. In fact, the Reverse Lunge is quite similar to the position Johnson assumed to get both feet in bounds on his TD catch.
Perform three sets of eight to 10 reps with both legs to emulate Johnson, who caught nine passes for 140 yards and two touchdowns in his team’s 34-28 overtime loss Monday night.