at meetings for the 4 9 back in their day....the great jerry rice could be seen squeezing clay in his hands...he preached that hand strength is the key to hard catches...throwing and balls againt a wall to increase your hand eye skills...cone drills for your feet and agility.remember hips low clean quick cuts...as for running... sprints are best for acceleration..try 40m dashes on the track and 30yard dashes with Cleats in the grass(cone drills should be done this way)..