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Position program · 5-day cycle

Wide-
Receiver. /WR

Tyreek Hill track22 drillsBeginner → elite
Program at a glance
Cycle length5 days
Total drills22
Daily session60–90 min
EquipmentCones, balls
Athletes training4,218
The overview

Elite wide receivers create separation through technique, not just speed. The best in the NFL generate 2.5+ yards of separation by mastering route stems, hand fighting at the line, and precise footwork at the break.

TH
Tyreek Hill
WR · Miami Dolphins
Route stem — every route looks the same until the break, eliminating tells for DBs.
Top-end acceleration at the break — he doesn't decelerate, he redirects at full speed.
Hand fighting technique — never lets a corner get a clean jam, always has a counter.

Targets to hit

5 metrics · pro benchmarks
01 · Separation
2.5+ yards at break
Average separation at the route break, measured on 70%+ of routes.
02 · Catch rate
70%+ in practice
Combined contested and clean target catch rate in drill sessions.
03 · Release
3 release moves
Swim, rip, and speed release — all effective off the line.
04 · Stem
Straight-line stem
No drift on the stem to the break point — straight line on every route.
05 · RAC
3+ yards after contact
Average yards gained after first contact per reception.

The week

Day 01
Footwork & mechanics
Route stem precision and break execution.
01
Stem straight drill: cone at 10 yards, run straight stem without drift.20 reps
02
5-yard break drill: comeback, curl, out — plant hard on 5th step.15 reps each
03
Speed cut: cone at 10, max speed turn — time break execution.10 reps
04
Ladder footwork: in-out pattern for foot speed.3 sets · 5 reps
Day 02
Position-specific drills
Hands, releases, and contested catches.
05
JUGS machine: 50 catches at game speed, focus on soft hands.50 reps
06
Release drill: speed release, swim move, rip — 10 reps each vs a pad.10 reps each
07
Back-shoulder catch drill: ball thrown behind — adjust without breaking stride.20 reps
08
Toe-drag drill: sideline catch, drag both feet.15 reps
Day 03
Film study & reads
Route running intelligence.
09
Study 10 Hill routes: identify how he sells the stem before the break.10 routes · annotated
10
Coverage ID: study slot corner leverage and how routes attack it.30 min
11
Self-tape review: identify 1 place per route where your stem had a tell.Full game
12
Mental reps: visualize 5 routes with stem, break, and catch complete.5 reps · eyes-closed
Day 04
Speed & conditioning
Top-end speed and burst maintenance.
13
Flying 20s: 10-yard build-up into 20-yard max speed run.6 reps
14
Hill sprints (builds drive phase power).8 reps
15
Band-resisted acceleration.10 yards × 6
16
Reaction drill: partner drops ball, sprint to catch before second bounce.15 reps
Day 05
Live reps & competition
Routes vs coverage, contested catches under pressure.
17
1-on-1 vs corner: run 5 different routes, grade separation on each.5 routes
18
Slant competition: beat press, catch over middle vs DB.10 reps
19
End zone fade: must catch back shoulder with precision.10 reps
20
RAC drill: catch short, make first defender miss.10 reps
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