Day 2 – Upper Body Strength + Hands

Focus: Developing upper body strength for blocking and contested catches, plus hand strength for securing the ball.

Warm-Up

Dynamic upper body stretches (arm swings, shoulder rotations), resistance band exercises for shoulders (pull-aparts, dislocations), and light cardio for 5-10 minutes.

Exercise	Sets x Reps	Notes / Video
Incline Bench Press	4 x 6	Focus on controlled movement and chest activation. ▶ Watch Exercise Demo
Pull-Ups (or Lat Pulldowns)	3 x 10 (or to failure)	Use assistance if needed, or substitute with Lat Pulldowns. ▶ Watch Exercise Demo
Bent Over Rows	3 x 10	Maintain a flat back; pull towards the lower chest. ▶ Watch Exercise Demo
Standing Barbell Shoulder Press	3 x 8	Engage core; press overhead without excessive arching. ▶ Watch Exercise Demo
Flat Dumbbell Flyes	3 x 12	Focus on chest stretch and adduction. ▶ Watch Exercise Demo

Core Circuit

Perform 2–3 rounds of this circuit. Rest 60 seconds between rounds.

Exercise	Duration/Reps	Notes / Video
Plank	30-60 seconds	Maintain a straight line from head to heels. ▶ Watch Exercise Demo
Side Plank	30 seconds per side	Keep hips lifted and body aligned. ▶ Watch Exercise Demo
Russian Twists	15-20 reps per side	Rotate torso, not just arms. Add weight for challenge. ▶ Watch Exercise Demo

Position Routine: WR Drills

Focus on hand-eye coordination, catching technique, and route-specific movements.

• Tennis Ball Drops: 3 x 10 catches (partner drops ball, player catches with one hand).
• Wall Ball (Catch & Secure): 3 x 15 (throw ball against wall, catch, secure in tuck position).
• Refer to specific drills from provided video:
  ▶ Watch Exercise Demo

Cool Down

Static stretches for chest, back, shoulders, and arms, held for 30 seconds each. Include wrist and forearm stretches.

Day 3 – Speed, Agility, and Mobility

Focus: Enhancing speed, quickness, change of direction, and overall body mobility. This day is crucial for on-field agility and injury prevention.

Main Workout: Coach Jamal Liggin Inspired Drills

Follow the drills demonstrated in the video by Coach Jamal Liggin. Pay close attention to form and intensity. If specific equipment is unavailable, focus on the movement patterns and adapt as needed (e.g., using cones for agility, bodyweight for plyometrics).

Supplementary Bodyweight Circuit (if equipment is limited)

If access to equipment shown in the video is limited, perform 2-3 rounds of the following circuit:

Exercise	Reps/Duration	Notes
Dynamic Warm-Ups	Knee to Chest, Hip Openers, Bear Hugs, Quad Stretch, A-Skip, Carioca, Toe Touch, Run Back, Sweeps, Low Shuffle	This is just a warm-up. Speed's not important.
Tennis Ball Drill	2–4 sets of 30 seconds	Focus is on quality, not quantity. You want sharp, reactive movement—not sloppy reps.
Line Drills (2 Hops, Scissor Run, Lateral Scissor Run)	2–4 sets of 2–4 reps, then sprint out	Alternate starting foot for Scissor and Lateral Scissor Run.
Ladder (Icky Shuffle, Isolations, Carioca)	2–4 reps per exercise	Coach should try to break the athlete randomly left or right. Doesn't need to complete entire ladder.
Medicine Ball (Jump Squats, Lateral Jumps, Forward Push, Overhead Slams, Windmill Slams, Alternating Rotational Slams)	4–6 reps per exercise; for slams: 2–4 sets of 10 (5 each side)	On third jump, slam ball and sprint. Keep head down when driving, then up when releasing. Bonus: Use athlete's position stance (e.g., LB, WR).
Arm-Speed Drills (Single & Double Arm Action)	4–6 sets of 10 seconds (double arm only)	Once coach confirms form, run 10 yards after 10 seconds of double-arm work.
Knee-Speed Drills (Knee Punch Hold, Knee Punch March)	10 yards	Knee Punch Hold starts with hands on hips. Start on “hit.” Speed up Knee March to full sprint.
Gassers	6 reps of 50 yards (+2 each week)	50%–70% speed. This brings it all together.
Resisted Linear Drills (A-March, A-Skip, High Knees)	2 sets of 10 yards each	Sprint 10 yards after resistance is dropped.
Cone Drills (U, X, Z)	2 sets of each drill, down and back	Customize each direction by position. WRs focus on breaks/cuts; LBs focus on lateral movement.
Core Strength (Standing, Kneeling, Seated Side Toss)	3 x 5 per side	Forward foot should be close to the coach.

Cool Down

Light jogging or walking for 3-5 minutes followed by static stretching of all major muscle groups worked (quads, hamstrings, glutes, calves, hip flexors, chest, shoulders, back).

Day 4 – Lower Body Strength + Core Stability

Focus: Building robust lower body strength with a continued emphasis on unilateral movements and integrating core stability exercises to support powerful actions and prevent energy leaks.

Warm-Up

Dynamic stretches (leg swings, hip circles, torso twists), activation exercises (glute bridges, bird-dogs, band walks), and light cardio for 5-10 minutes.

Exercise	Sets x Reps	Notes / Video
Back Squat	4 x 8	Focus on depth and maintaining an upright torso. ▶ Watch Exercise Demo ▶ Watch Exercise Demo
Romanian Deadlifts (RDLs)	4 x 8	Focus on hamstring stretch and maintaining a flat back. ▶ Watch Exercise Demo
Partner Glute-Ham Raises or Nordic Curls	4 x 8 (or as many as possible with good form)	Focus on controlled eccentric movement. ▶ Watch Exercise Demo ▶ Watch Exercise Demo
Dumbbell Step-Ups	4 x 8 (per leg)	Focus on driving through the front heel; control the descent. ▶ Watch Exercise Demo
Rotational Med Ball Slams	3 x 10 (per side)	Generate power from hips and core; slam forcefully. ▶ Watch Exercise Demo
Cable Woodchoppers	3 x 12 (per side)	Control the movement through the full range of motion. ▶ Watch Exercise Demo
Ab Wheel Rollouts or Hanging Leg Raises	3 x 8-12 (or to failure)	Maintain core tension; avoid arching the lower back for Ab Wheel. For Leg Raises, aim for full range of motion. ▶ Watch Exercise Demo ▶ Watch Exercise Demo

Cool Down

Static stretches for quads, hamstrings, glutes, hip flexors, and lower back, held for 30 seconds each. Foam roll if available.

Day 5 – Upper Body Explosiveness + Grip

Focus: Developing explosive upper body power for plays like stiff arms and aggressive blocking, combined with crucial grip strength for ball security and making tough catches.

Warm-Up

Dynamic upper body stretches, medicine ball warm-up drills (light throws, rotations), and shoulder activation exercises for 5-10 minutes.

Exercise	Sets x Reps	Notes / Video
Push Press or Landmine Press	4 x 5	Focus on transferring power from legs through the upper body. Choose one variation. Push Press: ▶ Watch Exercise Demo Landmine Press: ▶ Watch Exercise Demo ▶ Watch Exercise Demo ▶ Watch Exercise Demo ▶ Watch Exercise Demo
Medicine Ball Chest Pass (Explosive)	3 x 10	Focus on maximum power and speed with each pass. ▶ Watch Exercise Demo
Explosive Pushups (Clapping or Standard)	3 x 10	Focus on pushing up as explosively as possible. ▶ Watch Exercise Demo

Grip Strength Focus

Exercise	Sets x Reps/Duration	Notes / Video
Rope Climbs or Rope Pulls	3 x 5 ascents/pulls (or to failure)	Focus on using grip and upper body. ▶ Watch Exercise Demo
Farmer's Carries	3 x 40-yards	Use heavy dumbbells/kettlebells; maintain posture and strong grip. ▶ Watch Exercise Demo
Plate Pinches	3 x 45-seconds per hand	Pinch two plates together, smooth side out. ▶ Watch Exercise Demo

Position Drill: WR Hand-Eye Catching Drill

Focus on various catching scenarios, improving hand-eye coordination and reaction time.

• Rapid Fire Tennis Ball Catches: 3 x 20 (partner throws tennis balls rapidly, player catches and discards).
• Distraction Catching Drills: 3 x 10 (partner tries to distract player while they catch a football).
• Refer to specific drills from provided video:
  ▶ Watch Exercise Demo

Cool Down

Static stretches for chest, shoulders, back, forearms, and wrists, held for 30 seconds each.