Demons' Speed Demons: A Sprints-Based Workout for AAA Wideouts
At top-tier programs like the Bismarck Demons, speed and agility are crucial for wide receivers. To improve their quickness and acceleration, Demons' coaches have developed a sprints-based workout that targets the S players' fastest muscle fibers. The drill, dubbed 'Speed Ladder Sprints,' involves setting up a ladder on the field with 5-yard increments. Players start at the 5-yard mark, sprint to the 10-yard line, and back to the 5-yard mark. They repeat this process for 3 sets of 10 reps, resting for 2 minutes between sets. Coaches cue players to 'explode' out of the blocks, keeping their knees bent and weight forward. This drill translates to game performance by improving reaction time and top-end speed, allowing S players to create separation from defenders and make big plays downfield.