This past spring, Seattle Seahawks receiver DK Metcalf, 23, decided to test his speed against world-class sprinters in an international track meet. But while he’s one of football’s best deep threats, his 100-meter results weren’t impressive: He finished in ninth place in his heat (10.37 seconds). Game speed doesn’t translate into sprint competition, says Metcalf’s trainer, Nic Hill. Metcalf doesn’t focus on straight-line speed at his day job. Receivers must run fast—and change direction quickly, too. So he trains for speed but must also refine his ability to slow down. “He needs to be not just fast but able to stop on a dime, change direction, and reaccelerate at a high-level speed,” says Hill.
Master these drills and you’ll do both, too.
SPEED YOUR BODY UP!
1. Trap Bar Deadlift
Stand inside a loaded trap bar. Tighten your abs, push your butt back, lower your torso, and grasp the bar’s handles. Stand explosively, squeezing your glutes. Do 3 sets of 3 reps. Don’t focus on lifting heavy, says Hill. Instead, work to lift the weight quickly every time.
2. Quick Jumps
Metcalf trains his ability to land and then explode quickly with hurdle hops, spacing four 36-inch-high hurdles about 2 feet apart. He’ll jump over each one, land, then take off over the next hurdle as quickly as possible. No hurdles? Use any 4 obstacles you have. Do 3 sets.
. . . AND THEN SLOW IT DOWN!
1. Split Drop
Start standing, feet together. Jump a few inches off the floor. Land with your left foot forward and right foot back, lowering quickly into a reverse lunge. Stop your back knee before it hits the floor. Pause, then press back to standing. Do 3 sets of 5 reps per side.
2. The Runaround
Mark off a 5-yard distance and a10-yard distance. Sprint 5 yards as hard as possible, then slowdown quickly. (It may take you a few steps when you first do this.) Backpedal back to the start, then sprint 10 yards. Slow down quickly again. Walk back to the start. Do 4 sets.
This story appears in the September 2021 edition of Men’s Health.
Anna Katherine ClemmonsAnna Katherine Clemmons is an adjunct professor of Media Studies at the University of Virginia, and has written for numerous publications, including ESPN the Magazine and The New York Times.
This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io
Note: This article have been indexed to our site. We do not claim ownership or copyright of any of the content above. To see the article at original source Click Here
Nespresso Capsules Vertuo, Melozio, Medium Roast Coffee, 30-Count Coffee Pods, Brews 7.77 fl. oz.
$37.50 (as of July 26, 2024 21:29 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
FOSJGO 2.4 Gal(9L) Collapsible Dish Basin with Drain Plug,Space Saving Multiuse Foldable Sink Tub,Dishpan,Kitchen Sink for Camping,Plastic Tub,Vegetable Washing,Beverage Tubs
$16.99 (as of July 26, 2024 21:31 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
YARRAMATE Oil Sprayer for Cooking, 2 in 1 Olive Oil Dispenser Bottle for Kitchen, 16oz/470ml Premium Glass Oil Bottle, Food-grade Oil Mister for Air Fryer, Salad, Frying, BBQ (Creamy White)
$8.77 (as of July 26, 2024 21:29 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
STANLEY IceFlow Stainless Steel Tumbler with Straw, Vacuum Insulated Water Bottle for Home, Office or Car, Reusable Cup with Straw Leak Resistant Flip
$35.00 (as of July 26, 2024 21:29 GMT +00:00 - More infoProduct prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.)
