Seahawks WR DK Metcalf Reaping Rewards of 'Normal Offseason'

Already established as one of the best young receivers in the NFL, DK Metcalf hopes his best football still remains in front of him after recharging during a quiet offseason without a pandemic, contract negotiations, or injury rehab.

RENTON, Wash. - Historically speaking, since breaking into the NFL as a second-round pick in 2019, few receivers have accomplished what DK Metcalf has during his first four seasons with the Seattle Seahawks.

Emerging as a star upon arrival in the Pacific Northwest, Metcalf has caught 306 passes for over 4,200 yards and scored 35 touchdowns, averaging 76.5 receptions, 1,054 yards, and 8.75 touchdowns per season. Regardless of era, such impressive numbers put the former Ole Miss standout in exclusive company, joining Randy Moss, Odell Beckham Jr., Andre Rison, and A.J. Green as only the fifth player in NFL history to post such statistics in his first four seasons.

From a franchise standpoint, Metcalf has amassed more receptions and receiving touchdowns than any player in Seahawks franchise history in his first four seasons. He also ranks second in touchdown receptions behind only Daryl Turner and surpassed Hall of Famer Steve Largent to set a new team single-season record for receiving yards in 2020.

The numbers by themselves are impressive, but what makes Metcalf's historic production even more remarkable is the fact that aside from his rookie year and to a lesser degree before his third year, he hasn't benefited from anything close to a normal offseason.

Speaking with reporters during Seattle's three-day mandatory minicamp earlier this month, after spending last spring rehabbing from foot surgery and staying away from the offseason program amid contract negotiations, he indicated he has enjoyed having a legitimate break where he can still work on improving his game after not having such a luxury two of the past three years.

“Just feels normal," Metcalf said. "Last year it was weird because my contract and my foot injury. But this is just a true offseason for me. I know my second year was COVID year. So this is really a true offseason where I can just take a break, start building a foundation in the weight room, working on my conditioning. And now we'll break again and it's going to be routes.”

Even before rehabilitation and contract discussions a year ago, as Metcalf noted, the COVID pandemic created a vastly different offseason for every player and coach in the NFL prior to the 2020 season. With lockdowns instituted across the country to limit the spread, offseason programs were canceled and training camps opened late with unprecedented protocols in place.

Then in 2021, though lockdowns had ended in most states and the situation slowly had started to improve, protocols remained in place as the pandemic continued on. For his part, Metcalf didn't take time off to recharge after breaking Steve Largent's franchise record for receiving yards, instead training and competing in an Olympic trial in the 100 meter dash.

Without any distractions or secondary sports to worry about, Metcalf has finally been able to solely focus on getting his body right after a long season and improving his craft as a football player. Using his college training plans as a baseline, his goal has been to establish a consistent schedule centering his attention on weight training, ramping up his conditioning, and keeping in touch with receiver coach Sanjay Lal on ways to sharpen his route running.

“I just went back to what I knew what worked in college. So conditioning, 110s, gassers, heavy in the weight room and just technique stuff," Metcalf elaborated. "I would hit up Sanjay [Lal] every now and again to see what technique stuff I needed to work on because I know he watched my film last year. So me and Sanjay have been in communication this offseason.”

Back in action at the VMAC for mandatory minicamp after being in Southern California rehabbing this time last year, Metcalf put an emphasis on getting timing down with quarterbacks Geno Smith and Drew Lock and getting to know all of the newcomers on the roster, including first-round pick Jaxon Smith-Njigba and undrafted signees such as Jake Bobo and Matt Landers.

Recently admitting he forced the issue trying to become too vocal of a leader in the aftermath of the departures of Russell Wilson and Bobby Wagner last season, Metcalf has transitioned back into a role leading by example, showing rookies the ropes with his actions on the practice field rather than verbally.

“You have to let them learn on their own and let them come to you for questions and don't try to tell them anything," Metcalf remarked. "Kind of like 54 [Wagner] during my rookie year. He didn't pretty much tell me anything. He told me that he was going to work out and I was going to either show up or not. That's basically what I'm doing to the young guys, showing them what helped me my rookie year, and if it helps them, it's going to help them, and if it’s not, then it’s not.”

On an individual level, while Metcalf has been one of the sport's best receivers since coming into the league, there's always room for improvement and as well as he played last season overall, he took a step back in a few areas of his game.

For one, though scheming played a role to an extent with failed screens dragging down his numbers, Metcalf wasn't near as effective creating damage after the catch with the ball in his hands. According to Pro Football Focus, he recorded a career-low 231 yards after the catch, averaging a lowly 2.6 yards after the catch per reception and generating a career-worst six forced missed tackles in the regular season.

Drops remained an area of improvement as well, as Metcalf failed to reel in five catchable passes from Smith, with two of those missed opportunities coming on deep balls traveling 20 or more yards. Typically his bread and butter as a vertical threat, those drops contributed to a second straight season with less than a 35 percent catch rate on such targets and career-low 11.6 yards per reception.

Over the next six weeks leading up to camp, Metcalf will have a chance to put a bow on a strong offseason, benefiting from a consistent training schedule to help shore up those areas where he still has room to grow and develop entering his fifth NFL season.

Looking forward to the opportunity in front of him, a refreshed Metcalf will be counting on getting back to the basics to elevate his game to a whole other level after an outstanding start to his career. With fine tweaks to his route running, a clean bill of health, and a new partner in crime in Smith-Njigba, the dynamic playmaker hopes to round back into All-Pro form as a lethal downfield weapon and viable after the catch threat for the Seahawks.

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