Stronger Than Ever

3 LAND IN a squat position and repeat. Two sets of 10. Increases explosiveness and vertical leap.

HEAVY-BAG DRILL

TWICE A WEEK

PURPOSE This exercise helps Darius with his strength, endurance, flexibility and hand-eye coordination. He trains for five to seven rounds at 90 seconds per round with 45 seconds of recovery time between rounds.

TECHNIQUE Stand on balls of feet, which are slightly more than shoulder width apart. Keep body weight centered and balanced.

PUNCHES Straight strikes, hooks and roundhouse blows (all with both arms). In a defensive-back stance (bump-and-run position), pepper bag with six-inch jabs, then chop the bag with the sides of the hands.

KICKS Roundhouse and straight-on.

TWIST A workout partner throws a 20-pound medicine ball at Darius's midsection while he's punching and kicking. "I'm trying to concentrate while being blindsided," he says. "It happens on the field all the time, and you have to stay relaxed and focused while the wind is getting knocked out of you. Football is physical, but this drill is also about mental toughness."

Walter Jones

TEAM: Seattle Seahawks