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These NFL Rookies Are Ready for Breakout Seasons in 2021

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These NFL Rookies Are Ready for Breakout Seasons in 2021


The NFL Draft is a long-term proposition for the league’s 32 teams, who are mostly looking years down the road when they pick a new batch of prospects. But for the NFL rookies themselves, there’s no better time than the present to start making an impact. In fact, most good teams rely on rookie contributors during their first seasons in the league.

 

 

Every team hopes their top draft pick makes a mark sooner rather than later, but jumping into the NFL and contributing from day one is no easy feat. Nevertheless, these six rookies seem poised to be really good, really quickly in the upcoming 2021 season.

Kyle Pitts, Atlanta Falcons tight end

The highest-drafted TE all-time 👏
Florida’s Kyle Pitts is headed to the Atlanta Falcons with the No. 4 pick. #NFLDraft https://t.co/P0MBC2u2D5

The No. 4 overall pick was one of the most dominant college tight ends ever. His numbers in 2020––43 catches for 770 yards and 12 touchdowns––are impressive, but they don’t quite capture how big a problem he can be for an opposing defense.

At 6’5” and 245 pounds, he has a receiver’s ball skills and a tight end’s ability to play on the line of scrimmage and create matchup nightmares with linebackers. He’s entering an offense with a solid quarterback in Matt Ryan, at least one talented receiver in Calvin Ridley (we’ll see about Julio Jones), and a handful of quality linemen who can facilitate a good passing game. It wouldn’t be surprising if Pitts starts racking up touchdowns in his first season in the NFL.

Ja’Marr Chase, Cincinnati Bengals wide receiver

Chase has just about everything he needs to put up big numbers right away. His quarterback will be Joe Burrow, who’s a year removed from being the No. 1 overall draft pick. The two have history: They last played together during the 2019 season at LSU, when they combined to form one of the deadliest QB-receiver pairs in college football history. (Something the Bengals considered when drafting Chase fifth overall.)

Penei Sewell, Detroit Lions offensive tackle

The Lions are likely in for another season of mediocrity, but Sewell is talented enough to manhandle NFL edge rushers right away. The seventh overall pick opted out of the 2020 season at Oregon, but he didn’t have anything to prove. He’s incredibly athletic, having run the 40-yard dash in 5.09 seconds (at 6’5” and 331 pounds). His highlight tape from his college career makes clear that he has the physical skills to beat up on NFL defenders right now. He’ll be a welcome presence on The Lions’ offense: Quarterback Jared Goff has struggled, and he’ll need all the time Sewell can give him.

Patrick Surtain II, Denver Broncos cornerback

Surtain has all the technical skills needed to follow in the footsteps of his father, who made an All-Pro team and three Pro Bowls in an 11-year career as an NFL corner. He was one of the most hyped cornerback recruits of all time when he arrived at Alabama in 2018, and he more or less validated all of that buzz during a dominant three-year career.

He’s also sliding into a good situation in Denver. According to Pro Football Focus, the Broncos had a top-10 pass rush in 2020, and they achieved that rank despite having the best player on the team, edge rusher Von Miller, miss the entire year. Assuming the Broncos can hassle quarterbacks again, Surtain’s job will be a lot easier.

Micah Parsons, Dallas Cowboys linebacker

Parsons is incredibly gifted. In a pre-draft workout, he ran the 40-yard dash in a reported 4.39 seconds while measuring 6’3” and 246 pounds. He was a productive player at Penn State despite low sack totals (just 6.5 across 2018 and 2019 before an opt-out in 2020)—mostly because of how the Nittany Lions deployed him. Cowboys defensive coordinator Dan Quinn has a track record of letting edge rushers roam free and go after opposing QBs. When Quinn coached the Falcons in 2016, Vic Beasley had 15.5 sacks. When Quinn was the Seahawks’ defensive coordinator before that, his edge rushers generated all kinds of havoc.

The Cowboys also have a number of defenders who can handle coverage duties, which should free up Parsons to do more pass-rushing than he did in college.

Najee Harris, Pittsburgh Steelers running back

The Steelers have no choice but to lean on Harris right away. The team’s former starting running back, James Conner, left for the Arizona Cardinals in free agency, and aging QB Ben Roethlisberger is not nearly the passer he used to be. That means Harris is going to get the ball a lot, which may or may not be great for his long-term career growth but should be awesome for his 2021 fantasy football numbers.

Of course, fantasy isn’t real football, but Harris should play well IRL, too. He already has the physical traits of an experienced NFL running back and should be able to handle a heavy workload.

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10 Best Porters to Drink Right Now

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A bottle of Deschutes Black Butte Porter




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Best Time-Under-Tension Workout for Total-Body Strength

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Barbell Back Squat


The key to 360-degree muscle: 90-degree eccentric isometrics. It might seem like we’re throwing a lot of geometry at you, but the concept behind time under tension (TUT) is simple, says Joel Seedman, PhD, owner of Advanced Human Performance: “Perform the lowering phase of a movement in a slow, controlled fashion, usually 3 to 5 seconds; pause in the stretched position, typically around 90 degrees; then perform the lifting phase in a powerful yet controlled fashion.” Believe us, a time-under-tension workout can humble even seasoned lifters…Eccentric isometrics are like the pressure cooker of training.

“Rather than mindlessly performing slow-tempo reps, you’re using the increased time under tension as a means to fine-tune your body mechanics and alignment, which requires more mental engagement and focus,” Seedman adds.

If you want to forge functional muscle mass and strength while simultaneously bulletproofing the joints and connective tissue, give this 10-move, full-body eccentric isometrics workout a go.

Directions

Perform the following moves as 90-degree eccentric isometrics following the above protocol. Use heavy weight, but not at the detriment of proper form. Rest 60 to 90 seconds between sets and 2 minutes between circuits. Perform once every 2 to 4 days for optimal results.

Best Time-Under-Tension Workout for Total-Body Strength

Circuit 1

Marius Bugge

A. Barbell Back Squat

Set a squat rack up with heavy weight, then grasp bar and step under it. Squeeze shoulder blades together, then stand to unrack bar and step back with feet shoulder-width apart. Inhale, hinge at hips and slowly bend knees to 90 degrees. Pause, keeping natural arch in low back, then extend through hips to powerfully stand. 3 x 4-6 reps

Athletic man wearing gray T-shirt and maroon shorts renegade row
Marius Bugge

B. Renegade Row

Start in the top position of a pushup with hands shoulder-width apart on moderate-to-heavy dumbbells (shown). Explosively drive right elbow back to row dumbbell toward ribs while balancing on opposite hand and feet. Pause, then slowly lower weight, stopping a few inches above floor. Switch sides after all reps are done. 3 x 5 reps each side

Circuit 2

Athletic man wearing gray T-shirt and maroon shorts doing renegade row Dumbbell Bentover Row in gym
Marius Bugge

A. Dumbbell Bentover Row

Stand with feet hip-width apart, holding two moderate-to-heavy dumbbells in front of thighs, palms facing you. Push hips back and hinge torso forward so it’s nearly parallel to floor, soft bend in knees. Dumbbells should be near shins. Drive elbows back to row weights toward ribs. Pause, then slowly lower down for 3 to 5 seconds. 3 x 4-5 reps

Athletic man wearing gray T-shirt and maroon shorts doing Incline Dumbbell Chest Press with Legs Raised 
Marius Bugge

B. Incline Dumbbell Chest Press with Legs Raised 

Set an adjustable bench to a 30- to 45-degree angle and lie back with dumbbells in either hand. Engage core and lift legs off floor, flexing feet. Press weights overhead, palms in. Slowly lower to 90 degrees, staying tight and compact. Pause, then drive weights up directly over chest. 3 x 4-5 reps

Circuit 3

Athletic man wearing gray T-shirt and maroon shorts doing Dumbbell Bulgarian Squat
Marius Bugge

A. Dumbbell Bulgarian Squat

Stand lunge-length in front of a flat bench, holding heavy dumbbells in each hand by your sides, palms facing in. Rest the ball on top (shoe’s laces) of your right foot behind you on the bench. Slowly lower your body until your front thigh is parallel to the floor. Pause, then drive through your heel to stand. Switch sides after all reps are complete. 2 x 3-4 reps each side

Athletic man wearing gray T-shirt and maroon shorts doing Single-leg Romanian Deadlift
Marius Bugge

B. Single-leg Romanian Deadlift

Stand with feet hip-width apart holding dumbbells or kettlebells. Drive right leg up, foot flexed, knee aligned with hip, making a 90-degree angle. Hinge at hips as you slowly lever your torso toward floor, lowering weights and driving right leg back for counterbalance. Hold, then squeeze glutes to reverse. 2 x 3-4 reps each side

Circuit 4

Athletic man wearing gray T-shirt and maroon shorts doing pullup
Marius Bugge

A. Pullup

Hang from a pullup bar using an overhand grip with legs extended and feet flexed. Engage lats and draw shoulders down your back, then pull yourself up until chin is higher than hands. Pause at the top, then slowly lower. Pause at bottom, then reset before your next rep. 2-3 x 4-5 reps

Athletic man wearing gray T-shirt and maroon shorts doing Kneeling Overhead Barbell Press
Marius Bugge

B. Kneeling Overhead Barbell Press

Hold a bar with moderate-to-heavy load at shoulder level with forearms perpendicular to floor. Kneel at end of bench with feet flexed to grip edge for support. Inhale, engage your core and glutes, then press the bar overhead, pushing your head forward so it passes your face, exhaling at the top.
Slowly lower until elbows are at 90 degrees, then hold to maintain tension. Begin your next rep from here. 2-3 x 4-5 reps

Circuit 5

A. Dumbbell Pushup

Place hands on dumbbells (this provides greater range of motion) at shoulder width and feet wider than shoulder width with just toes touching the ground. Keep head neutral and hips high to increase tension on core, chest and tris and reduce stress on spine. Slowly lower to the floor. Stop
once elbows hit 90 degrees, pause, then push up to start. 1-2 x 6-8 reps

B. Biceps Curl

Stand with feet hip-width apart with moderate-to-heavy dumbbells in each hand hanging by sides. Engage biceps to curl the weights up, keeping upper arms still. Pause at the top, then lower slowly. Don’t let arms drop all the way down to keep greater time under tension on biceps. 1-2 x 6-8 reps


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The Best Jump Ropes for a Killer Cardio Workout

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The Best Jump Ropes for a Killer Cardio Workout




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