Wide receivers are typically among the best athletes on the football field because they have to be so versatile. Standout wide receivers need to have good hand-eye coordination because catching passes is the most important part of the job. Speed also is important because you have to run with the football after making the catch. But coaches sometimes overlook strength, and that is a mistake. Whether they are being hit by linebackers over the middle of the field or jammed by defensive backs at the line of scrimmage, wide receivers are involved in a lot of contact and need to train accordingly.
Getting Started
Wide receivers who decide to start bodybuilding when the season begins are not going to play with maximum strength. Year-round training is the norm, and according to Sports Fitness Advisor, athletes should break down bodybuilding into macrocycles, which are simply predetermined periods of time in which to train. Typically, bodybuilding for bulk and strength begins about a month after football season ends. During the season, it is important for wide receivers to already have that base training in place to shift the focus of bodybuilding training to quickness and flexibility.
Tailor the Training
Unlike offensive and defensive linemen, who specifically train for bulk and power, wide receivers need to be more well-rounded in their bodybuilding. According to John Archer, who was the football strength coach at the University of Nevada for eight seasons, the hang clean and squat are two critical weightlifting exercises. The hang clean is a front dead lift that brings the free weights to the shoulder and back to the ground. It builds explosive strength, which is key for wide receivers. The squat builds core and leg muscles.
Need fror Speed
You're starting to see many NFL and collegiate wide receivers running 40-yard dashes in 4.2 or 4.3 seconds, so that should tell you speed is at a premium at the position. Wide receivers can increase speed through bodybuilding. Squats and leg lifts build powerful leg muscles, and ankle weights they wear while jogging or running also create power and add speed.
Get a Grip
Bodybuilding typically focuses on strengthening the arms, legs, chest and shoulders, but wide receivers often succeed or fail with their hands. Catching footballs that the quarterback rifles around the field takes solid hand-eye coordination, but strong hands also are important. Unlike regular bodybuilding, you don't need free weights or a trip to the gym to gain hand strength. Simply squeezing hand grips or a stress ball on a regular basis does the trick.
