WASHINGTON

WARRIOR

FOOTBALL

WIDE RECEIVER

MANUAL

INTRODUCTION

The beginning of the season is fast approaching. There is about 3 months until we begin fall camp. This manual is intended for you to be as prepared for fall camp as possible. The drills listed here are a supplement to your weightlifting responsibilities. To be the best you can be you should attend 4 weightlifting sessions per week! These drills should be done at least once a week but preferably 2-3 times per week. Most of the drills can be done on your own but with everything related to this team it would be more beneficial for you and your teammates to get together and practice these drills. The expectations of the Washington Warrior football program are very high for the 2006 season; let’s do our best to be prepared and ready to claim our state championship!!!

There is a checklist at the back of the manual that allows you to fill in the drills you did for each week in the preseason, these will be turned in at the beginning of fall camp so I can get a better idea of how prepared we will be to start the season. Not every drill needs to be done every time (except for the warm-up). Choose two or three drills from each section that you want to work on that particular day. These will be some of the same drills we will be using in practice so get familiar with them. This is going to be a great group of wide receivers this year and I am looking forward to working with you. Let’s get ready to dominate in 2006!!!

COACH STRUCK

"It's not the will to win that matters - everyone has that. It's the will to prepare to win that matters."

Paul “Bear” Bryant

WARM-UP DRILLS

These drills focus on getting loose while at the same time developing footwork and speed mechanics. These should be done everyday before you begin the rest of the drills.

High KneesOBJECTIVE: To develop the muscles needed for a fast, long stride and to develop flexibility in the hamstrings.Description: Drive your knees high and forcefully. When one leg is lifted, the other leg should be fully extended while bending forward slightly at the waist. Arms should be driven forcefully back and forth. Try to get as many reps in a 10 yard area as possible. Repeat coming back.

Butt KicksOBJECTIVE: To develop strength in the hamstrings and active flexibility in the quadriceps.DESCRIPTION: For a distance of 10 yards, alternately, swing the heel of each foot back to the buttocks. It should be a quick and smooth swinging motion. Try and get as many reps as possible in a 10 yd distance. Repeat coming back.

CariocaOBJECTIVE: To develop hip flexibility and rotation as well quick feet.DESCRIPTION: Turn you body so you are facing sideways. For a distance of 10 yards, begin by stepping one foot behind the other while rotating your hips. Repeat with the other foot and so on. Go slowly the first time through. Turn and repeat facing the same direction. After you have gone down and back repeat the same movement only trying to get as many reps as possible in 10 yards.

BoundersOBJECTIVE: To increase stride length and leg explosionDESCRIPTION: Explode forward pushing off of one leg while driving the other up as high as you can. When you land explode quickly off the other foot and repeat. Pump your arms in movement with your legs. Strive for maximum height each time for a distance of 20 yards. Turn and repeat.

Start from your stanceOBJECTIVE:: To increase explosive ability from a wide receiver stanceDESCRIPTION: Begin in a proper wide receiver stance. The inside leg should be up while outside leg split behind you at a comfortable distance. Begin by driving up leg into the ground and stepping forward with the back leg, make sure to not step backwards or false step while coming out of your stance. Do 10 reps at a distance of 3-5 yards each.

CATCHING DRILLS

These catching drills are used to develop your catching abilities by catching passes at different angles and from different directions. They will also help develop hand eye coordination. Every time you catch a ball, you should look it all the way in, tuck it away, and burst up field if the drill involves running. Try to catch everything with your hands and not your body. You will need a partner to complete these drills.

Right at MeOBJECTIVE: To develop the hands for footballs thrown directly at the receiver

as well as from different angles. DESCRIPTION: The receiver should stand 10 yards apart from the thrower

facing them directly. The thrower will start by throwing a pass directly at the receiver. The receiver will focus on the front stripe of the ball and make a triangle with their thumbs and index fingers. Look the ball all the way in and tuck away. The receiver must catch 10 passes without a drop before moving on. From there move on to passes thrown high, low, and off to the left and right side. The receiver should catch 10 passes from each angle without a drop.

10 yards

OverheadOBJECTIVE: To develop the skills necessary to make one and two handed catches over the

shoulder.DESCRIPTION: The receiver is 10 yards apart from the thrower facing away from the thrower.

The thrower will throw a soft pass over the inside shoulder of the receiver. The receiver will be running in place looking back over his shoulder to the inside. When he sees the ball he should reach out with one hand to catch the ball then tuck it away. Repeat 10 times then throw to outside shoulder. Do 10 times then move to two handed catching, doing 10 from each side.

10 yards

Carioca SnapOBJECTIVE: To develop footwork and hip snap while catching the ball.DESCRIPTION: The receiver will face the thrower and line up 5 yards away. On

command the receiver will perform a quick carioca for 3 yards then break into a route (out, curl, comeback). When receiver breaks out of carioca he should be facing in towards the thrower. The thrower will throw the ball in front of the receiver. The receiver should always be under control and balanced. Make sue to turn your head towards thrower when you come out of the carioca. Run 10 times doing an out route, 10 times doing a curl, and 10 times doing a comeback. Only do the last 2-3 steps of each route.

(OUT) (CURL) (COMEBACK)

Face

Crossing Square ShoulderOBJECTIVE: To be able to catch a ball while moving parallel to the

quarterback.DESCRIPTION: The receiver lines up 10 yards away facing the thrower. On

command the receiver runs on a parallel line as the thrower throws the ball in front of him. The receiver should focus on squaring his shoulder to the thrower, extending his arms, thumbs together, and cushion the ball on the catch (tuck it away). Do 10 reps with ball thrown directly at the receiver. Do another 10 reps each with the ball thrown high, low, and at the back hip.

FOOTWORK/TECHNIQUE DRILLS

These drills are designed to improve our route running and overall receiver technique. When making cuts plant hard and snap head back to the inside as if you are running a route and the ball is coming at you. By snapping the head back to the inside it helps you to accelerate out of your break and gain separation.

Posture DrillOBJECTIVE: To push defender off and gain separationDESCRIPTION: Start on a diagonal and move forward 5 yards. Throw your

shoulders forward. Make sure your head stays up and drive your arms. The stand back up completely and backpedal for 5 yards. Repeat the drill in the shape of a W. Do from hash mark to hash mark and repeat the other way.

Foot Fire DrillOBJECTIVE: To develop balance, arm drive, and foot quickness.Description: Place four cones about 1-2 yards apart. Take as many steps as

you can between cone 1 and 2, 2 and 3, and 3 and 4. Move your feet and arms as fast as you can, while staying under control and balanced. As you approach the next cone, make sure your eyes are up. Plant your foot hard into the ground to change direction. Rock your head and shoulders opposite to simulate the top of the stem on a route. Do 5-7 reps.

Daisy DrillOBJECTIVE: To develop separation techniques while running a vertical route.DESCRIPTION: Every 5 yards the receiver should emphasize hitting heavy with

the route-side foot and coming to balance with the opposite foot. As the second foot hits the ground, the receiver should throw his head and shoulders up field as he bows down, giving the defense the illusion that he is going to make an up move. Do this drill at a slow pace and exaggerate picking up and slamming down the foot. Always keep your eyes up and focus on the defender. Do 5 reps each way.

Angle CutOBJECTIVE: To develop hard cuts and breaks while running a route.DESCRIPTION: Place four cones five yards apart at 45-degree angles from one

another. Start at cone one and drive towards cone two. As you reach cone two stick outside foot and make a sharp break towards cone three. Repeat all the way through and do the same coming back. Do 5 reps each way.

ROUTE DRILLS

These drills are designed to get you familiar with the different types of routes we run in our offense. If practicing with a thrower or quarterback, focus on the last 3-4 steps (stem) of the deeper routes (post, post corner, dig, comeback and slant and go). With the shorter routes run the full route (slant, hitch, out).With every route it is very important snap your head back towards the quarterback or thrower when you make your break or cut. This will allow you to get squared up and make a sharp cut. If there is no one to throw to you start out running the stem of each route then progress to running the full route. Visualize what would happen or what it would look like against Cover 2, 3, or man, etc.

HitchOBJECTIVE: To develop and focus on the steps and break of a hitch route.DESCRIPTION: Begin by focusing on the last 3-4 steps of the route, on the last step

plant hard with outside foot, turn and face towards the inside. Make sure to catch and turn up field quickly. Do 10 reps.

QB WR

SlantOBJECTIVE: To develop and focus on the steps and break of a slant route.DESCRIPTION: The slant route in our offense is a 3-step route. On the 3rd step stick

your outside foot hard and make angled break towards the inside. After you plant snap your head to the inside to show the QB you are ready for the ball. Catch the ball and carry up field. Do 10 reps.

QB WR

Speed OutOBJECTIVE: To develop and focus on the steps and break for a speed out.DESCRIPTION: The speed out is a three -step route. On the 3rd step plant with the

inside foot and snap your head around so you are looking at the quarterback. This route is often run into the sideline so focus on making the catch with at least one foot inbounds. Do 10 reps.

QB WR

ComebackOBJECTIVE: To develop and focus on the steps and break for a comeback route.DESCRIPTION: This is a deeper route so focus on the last 4 steps of the route. On the

last step plant the inside foot hard and break to the outside working back to the line of scrimmage snapping your head to look at the QB. It is important to push vertically before making the cut. Do 10 reps

QB WRPost

OBJECTIVE: To develop and focus on the steps and break of a post route.DESCRIPTION: This is a deeper route so focus on the last 4 steps. Focus on pushing

vertically and on the4th steps plant hard with the outside foot and aim to split the goal posts. After you plant and go snap your head back to the inside. Do 10 reps.

QB WR

Post CornerOBJECTIVE: To develop and focus on the steps and break of a post corner route.DESCRIPTION: This is a deeper route so focus on the last three steps of the post and

the break and subsequent steps of the corner route. It is important to push vertically and plant hard on outside foot to sell the post. After making the post move take 2-3 steps and plant hard on the inside foot and run the corner route, snapping your head back to the inside.

QB WR

DigOBJECTIVE: To develop and focus on the steps and break of a dig route.DESCRIPTION: This is a deeper route, which is divided into two parts. The first part you

want to push vertically and plant with your outside foot and sell the post route. The second part of the route is the in cut that completes the dig route. After you’ve sold the post for 2-3 steps plant on the outside foot and make an in cut, snapping your head inside to look for the ball.

QB WR

Slant and GoOBJECTIVE: To develop and focus on the steps and break of the slant and go route.DESCRIPTION: This is a shorter route that pushes the defense vertically. Run the 1st 3

steps just like a slant route (plant hard with outside foot on third step). The exception is after 2-3 steps out of the break push hard off of the inside foot and accelerate up the seam looking for the ball over your shoulder. Do 10 reps.

QB WR

PRE-SEASON CHECKLISTWARM-UP CATCHING FOOTWORK ROUTE

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

WEEK 7

WEEK 8

WEEK 9

WEEK 10

WEEK 11