Training For Your Pro Day

Buffalo Bills S Jordan Dangerfield Made It Count

Training For Your Pro Day - Buffalo Bills S Jordan Dangerfield Made It Count
Getting noticed. For those players that attended any a smaller college, it becomes even more difficult and any opportunity to show what you’re made of must be met head-on and body slammed. For safety Jordan Dangerfield, being in top shape for his Pro Day and Regional Combine became a necessity to keep his dream alive of playing in the National Football league.

Training For Your Pro Day - Buffalo Bills S Jordan Dangerfield Made It Count“Every morning at 7 am with Frank (Beltre of the San Diego Chargers),” says Dangerfield. “Running in the morning, ladder work and making sure that you get a good warm-up in so that you don’t tweak anything.”

Training For Your Pro Day - Buffalo Bills S Jordan Dangerfield Made It CountWorking the lower body is paramount for a football player and Dangerfield and his training partner made sure not to short change themselves in that area. In their seven-day routine (which continued until the start of organized team activities and training camp), they hit legs Monday, Wednesday and Friday every other week. “I like leg days,” says Dangerfield. “I love squatting.”

With the majority of his cardio work coming via field drills, Dangerfield didn’t have to rely on conventional equipment such as a treadmill. “You need to maintain a certain body weight,” he says. “When you need the extra cardio, you can get it in by riding a stationary bike for 20 minutes or five miles.”

Coming out of Towson University, Dangerfield was not invited to the annual NFL Scouting Combine in Indianapolis. So he had to make a big impression in front of a smaller gathering of scouts at his school’s Pro Day last March 12. “There were (scouts from) six teams out there,” he recalls. “I ran a 4.53 40-yard dash, 41.5” vertical, bench pressed 225 pounds for 15 reps, did a 10.5’ broad jump, 4.27 shuttle, an 11.56 60-yrd shuttle and a 6.78 3-cone drill.”

Dangerfield was asked to participate in the league’s new Regional Combine in Tampa, Florida. “It’s an honor to be invited and there’s 12 to 15 of them around the country,” he says. “Then there are 300 guys invited to the Super Regional Combine in Dallas and I was lucky enough to be one of them.”

This publicity put Dangerfield on the board for a number of teams and both the Denver Broncos and Oakland Raiders at the start of the sixth round of the NFL Draft even contacted him. But the seventh and final round came and went without his name being announced at Radio City Music Hall.

“It’s hard to get drafted out of a D-1 AA school,” a realistic Dangerfield explains. “(So) I wasn’t mad.” This allowed him to decide where he would end up and the Buffalo Bills were interested and Dangerfield felt that was the best place for him to earn a roster spot.

“I’m glad for the opportunity to show what I have.”

The 5’11”, 200-pounder is currently in training camp doing just that for a team that is in a rebuilding phase, but that doesn’t mean that the going will be any easier. “With our defense, the playbook is real thick,” he says with a smile. “And being a safety, it’s more than just back peddling and breaking. You also have to know what the linebackers are doing, too. Seeing the formation and thinking about the scenarios.”

By putting the work in then, Dangerfield has the chance to put even more in now.


MONDAY – legs
TUESDAY – upper body
THURSDAY– upper body
FRIDAY – legs
SATURDAY – light weights, abs, and band work
SUNDAY – yoga, stretching with bands, ice

*The following week, Dangerfield performs upper body on Monday, Wednesday, Friday and legs on Tuesday, Thursday

Photos courtesy of the Buffalo Bills & Towson University

Joe Pietaro

Online Editor-in-Chief, Fitness RX For Men

Contributing Editor, Muscular Development

Co-host, FitnessRX Radio