Speed + WR Skills
- Dynamic warm-up 10 min
- 6 × 10-yard starts
- 4 × 20-yard accelerations
- Route tree technique 20–25 min
- 25–40 quality catches
- Cooldown and mobility
WEEKLY OFFSEASON PLAN
TRAIN SMART. RECOVER. REPEAT.
Sessions should be adjusted around school, team practices, soreness, growth spurts, and coaching. Quality matters more than volume.
Full-Body Strength
- Goblet squat 3 × 8
- Split squat 3 × 8 each
- Hip hinge / light RDL 3 × 8
- Push-ups 3 quality sets
- Rows 3 × 10
- Plank / dead bug
Recovery + Mobility
- Easy walk or bike
- Hip mobility
- Ankle mobility
- Hamstring mobility
- Light ball work
- Extra sleep and hydration
Agility + Routes
- Dynamic warm-up
- 5-10-5 technique
- Deceleration drills
- Lateral shuffle / hip turns
- Release work
- Route breaks + catching
Full-Body Strength
- Bodyweight or light squat 3 × 8
- Step-ups 3 × 8 each
- Glute bridge 3 × 12
- Incline push-ups / push-ups
- Band rows or cable rows
- Farmer carry / core
Football Skill Day
- Route tree
- Deep-ball tracking
- Sideline catches
- Contested-catch technique
- Blocking footwork
- Film study
Full Rest
- No hard training
- Eat balanced meals
- Hydrate
- Prepare for school
- Prioritize sleep
Youth training note: Strength training should be supervised, technique-focused, and appropriate for Jeremiah’s maturity and experience. Avoid one-rep-max testing, forced heavy lifting, or training through pain.
ATHLETIC BASELINE
COMING 2027
Verified testing numbers will be added after Jeremiah establishes a baseline.
To Be Tested40-Yard Dash
To Be Tested10-Yard Split
To Be Tested5-10-5 Shuttle
To Be TestedVertical Jump
To Be TestedBroad Jump