Miami, FL
Miami Dolphins’ Braxton Berrios Details His Workout Routine And Reveals His Thoughts On The NFL’s New Kickoff Rules
Miami Dolphins receiver Braxton Berrios with his trainer of the past five years, KRU Lab’s Kyle … [+]
Miami Dolphins returner Braxton Berrios is looking forward to the 2024 season.
This upcoming season is a special one because Berrios — who is a former All-Pro returner — will have the opportunity to show off more of his skillset. That’s because the NFL changed its rules regarding kickoff returns, which basically adds increased value to returners after recent rule changes had neutralized the kickoff return.
“Very excited,” Berrios says in an exclusive interview while working out at his gym in Miami. “I think it was a very important electric play that has — in recent years — really been taken out because everyone kicks into the end zone and they don’t get penalized for that. More than anything, it gives me more opportunities and it reintroduces a very exciting play in the game.”
Berrios has made a career out being a returner, serving as either or both a kickoff and punt returner since his rookie season in 2019 with the New York Jets. In fact, Berrios clinched a First-team All-Pro selection in his first full season as a primary kick returner, ranking third in the NFL with 30.4 yards per kickoff return during the 2021 season.
The 29-year-old veteran — who initially entered the NFL as a sixth-round draft pick of the New England Patriots in 2018 — details the difference of being a returner in the cold weather compared to the hot, humid climate of South Florida. He explains that the ball travels well in South Florida, which often negated his ability to return because teams would simply kick it into the end zone. In cold weather games in New York or New England, there’s more of an opportunity to return kicks because the ball doesn’t travel as well in cold weather.
The increased value of the returner favors Berrios, who will likely see a slightly reduced role at receiver for the Dolphins following the addition of three-time Pro Bowl receiver Odell Beckham Jr. The signing of Beckham adds another big name behind a star-studded receiving cast which already features Tyreek Hill and Jaylen Waddle.
Berrios served as the primary slot receiver for the Dolphins last season, seeing a career-high 44% of the offensive snaps. However, the majority of his contributions will likely be in the return game this season.
While going into detail about his expectations and thoughts heading into this season, the 5-foot-9 Berrios — who has made his name in the NFL as a returner — gives a first-hand look at his training routine heading into the season. Berrios works out in Miami with his trainer of the past five years, KRU Lab’s Kyle Krupa. Krupa has served as Berrios’ athletic trainer since the 2019 season — his first with the Jets.
Krupa is well-known among the football circle. Not only does he work out Berrios at his studio in Miami, he also serves as two-time NFL MVP Lamar Jackson’s athletic trainer. That’s in addition to veterans such as receivers Nelson Agholor and Brandon Powell, running back Devin Singletary and two-time Super Bowl champion Jason Pierre-Paul.
The 90 minutes of Berrios’ workout with Krupa — which takes place in the morning with Krupa — sees him engage in workouts designed to build strength, maintain his explosiveness and perhaps most importantly, remain injury free.
On this particular Monday morning, Berrios gives an up-close view of what his workout consists of when it pertains to his lower body. The first part of the session sees Berrios stretch out on the trainer’s table before beginning a number of workouts in the gym utilized to strengthen his knees, ankles and Achilles.
The first half of Berrios’ 90-minute workout sees him work exclusively in the indoor gym, where he does a variety of single leg workouts, including backward lunges and squats. It’s the second half of the workout where Berrios breaks a sweat and where he says he “really feels it.”
Miami Dolphins receiver Braxton Berrios showing off one of his workouts with trainer Kyle Krupa to … [+]
While in the outdoor crossfit gym, Berrios utilizes a variety of techniques, including an explosion jump onto a 48-inch elevated box, variable resistance training — used to create rotational power in his hips along with strengthening his abs — and an oblique press plate workout with a 15-pound weight while laying sideways on a flat weight bench with Krupa stretching him out. The last workout’s purpose is to “straighten” Berrios’ spine.
Miami Dolphins wide receiver Braxton Berrios shows off one of his workouts with trainer Kyle Krupa … [+]
“This was a lower body day,” explains Berrios. “It was less about weight and building strength and more about making sure everything aligns, being explosive, making sure everything is ready to run, because we’re days away from reporting to training camp. Today we got into that safety bar, backwards lunges. Didn’t go over 200-to-205 pounds, but fast and explosive. Did some some bulletproof with the Achilles with one-legged squats. And the box jumps, along with the resisted angle jumps.”
Miami Dolphins wide receiver Braxton Berrios showing off his elevated box jump workout in the … [+]
Right before the start of the season, Berrios lifts at least three times a week — with one recovery day — and will do speed work twice a week, which is straight linear stuff. In addition, Berrios will do route-running workouts two-to-three times a week, which is everything from the releases, to the second level to the top of the routes for two hours per session. The strength workouts are done with Krupa, while the speed work is done in group sessions in Fort Lauderdale.
It may be no coincidence that Berrios has remained injury-free since he started working out with Krupa. After missing the entire 2018 season due to injury, Berrios has missed just two games since the 2019 season and has avoided major injury since then. Berrios claims that he’s more explosive than four years ago and he runs faster than he did coming out of college back in 2018 when he ran the 40-yard dash in 4.44 seconds.
Krupa stresses that “recovery” is absolutely essential for any athlete and mentions how players often overwork themselves during workouts in an effort to get bigger and stronger rather than spending that time resting. That mentality often results in serious injury, which is why you see a lot of season-ending injuries occur — such as an Achilles tear — during the first couple of weeks of training camp.
“You have to get their body ready and you have to get them as strong and as quick as possible very, very fast,” says Krupa of personal trainers getting players ready before a season starts. “We’ve become very efficient at that, but we haven’t become efficient at allowing that person to recover to the sense that they’re not carrying an injury for the next season. With any athlete in general, you have to make sure that they’re fully recovered from any previous injury and that they have the confidence to get back on the field. I feel like that’s where a lot of guys are missing.”
Miami Dolphins receiver Braxton Berrios while in the middle of a workout to strengthen his lower … [+]
Remaining healthy is something that is pivotal for all NFL players, but especially in the case of Berrios. While Berrios has a defined role on the team as a returner, his roster spot is far from cemented. It’s something the 29-year-old acknowledges as he enters his seventh training camp and having been cut twice before. It’s also the reason why Berrios places such an emphasis upon taking care of his body and staying in shape.
“You have to take care of yourself, but you are your career,” says Berrios. “You can do all the wrong things and your career is going to get cut short. But if you do all the right things, you can extend it. It’s up to you at the end of the day.”
Berrios preaches to young athletes to take care of their body and explains how the NFL is a year-by-year business that can be very cutthroat for athletes. He says you’re never done “evolving” and that you have to have the mentality that you’ve “never made it” to survive in the league.
“I’ve seen through six or seven years now, young kids not understanding how to take care of their body,” says Berrios. “They’re out there thinking they have other chances. This league is so cutthroat, right? No matter what happened last year, it doesn’t matter going into the next season. That’s the beauty of it as well. Because you had a terrible season last year and you can come in and be a brand new person next year. You’re the CEO of you. You have to figure out what works for you, how to train and how to recover.”
F1’s decision to bring the Miami start time forward by three hours ultimately made no difference, as the expected thunderstorms hit the track in the early hours of Sunday morning but then swerved Miami Garden in the afternoon.
As it was, Miami didn’t need the weather gods to serve up an absorbing display. And while it is too early to judge the recent round of energy management tweaks, on the surface Miami provided an entertaining mix of management tactics and driver-centred wheel-to-wheel skills.
Winner: Kimi Antonelli
With every passing week, young Kimi Antonelli is convincing more and more sceptics about whether he is really ready to take the title fight all the way in what is only his sophomore F1 season as a teenager.
There is no doubt that Antonelli is still a raw diamond rather than a polished product. But he has paired his obvious talent and speed with more maturity this year and has not flinched when the pressure is on, as evidenced by the various wheel-to-wheel battles for the lead in Miami.
Antonelli has spent the April break working on some of those chinks in his armour, like his start difficulties, though a lot of the burden is on Mercedes to simplify its procedures too, with Toto Wolff calling the team’s struggles across both cars “unacceptable” as the competition closes in on Mercedes.
But having won his last three grands prix from pole, it’s hard to argue with Antonelli being every bit the title contender that team-mate George Russell is.
Isack Hadjar, Red Bull Racing
Photo by: Clive Mason / Getty Images
It’s too early to be talking about Red Bull’s second seat curse, not after Hadjar’s impressive start to his Red Bull tenure in Melbourne, but on a weekend Max Verstappen was firing on all cylinders Hadjar has found it much harder to keep up with the mercurial Dutchman.
Hadjar was of course desperately unlucky for his car’s floor to just be outside legal parameters in qualifying, relegating him to the back of the grid. But he was a second off Verstappen in sprint qualifying and eight tenths on Saturday, looking much more like a 2019-2025 spec second Red Bull driver that the team is hoping to have solved. His clumsy crash in the early stages of the race was entirely avoidable, too.
Has the improved Red Bull simply allowed Verstappen to push much harder and bring out the best in him, leaving Hadjar in the dust? Or does Hadjar need more time to get on top of the heavily revised RB22? Red Bull will be hoping it is the latter, with team boss Laurent Mekies playing down any concerns.
“I don’t think we are worried,” he said. “In terms of driving and in terms of rhythm, he still hasn’t got into the right rhythm. I think he would have been strong in the race, and it was strong for the little he could have shown.”
Lando Norris, McLaren, Oscar Piastri, McLaren, Zak Brown, McLaren
A 1-2 in the sprint and a 2-3 in the grand prix? McLaren would have bitten your hand off for a double podium berth after unsuccessfully chasing Mercedes over the first three rounds of the 2026 campaign.
But a first tranche of upgrades to the MCL40, at its historically happy hunting ground around the Hard Rock Stadium, has dramatically changed the outlook of the 2026 season. Both Lando Norris and Oscar Piastri were legitimate contenders this weekend, even if they were helped by Mercedes getting its deployment strategy wrong over the sprint event, rowing it back to a more normal set-up for qualifying and the race.
The end result is that on pure speed McLaren reckons Mercedes still has the slight edge, and the Silver Arrows are introducing their first batch of upgrades in Canada. But McLaren isn’t done upgrading either, with sources suggesting its own Montreal package amounts to around 40 percent of its total car overhaul across both rounds. Watch this space.
There was little enjoyment to be derived from Sunday’s race for Lewis Hamilton, as he was in the wrong place at the wrong time when Verstappen spun ahead of him at the start and then suffered aero damage after a glancing blow from Franco Colapinto.
Hamilton estimated the time loss at half a second and it dropped him into no man’s land for the remainder of the afternoon while his team-mate Charles Leclerc was having all the fun ahead of him, mixing it up with Russell and Piastri.
Leclerc also suffered a disappointing end to his afternoon courtesy of his last-lap spin, which cost him a certain podium, and he did exceedingly well not to suffer a huge accident that would have cost him a lot more than that. But with a car that refused to turn right any longer, Leclerc decided to redraw some of Miami’s chicanes, which cost him a deserved 20-second penalty.
Winner: Franco Colapinto
Colapinto has come in for quite a bit of flak since replacing Jack Doohan at Alpine exactly 12 months ago, not in the least from his own boss Flavio Briatore. But armed with Alpine’s latest aero upgrades and a slightly lighter chassis, Colapinto appears to cut a more confident figure aboard the A526 and that has translated into getting the better of experienced team-mate Pierre Gasly over Miami’s two qualifying sessions, something which hasn’t happened too often.
Colapinto delayed his only pitstop until past the halfway point, propelling up as high as fourth at one point, and Leclerc’s post-race penalty eventually netted him a best-ever points finish in seventh.
Fresh from his Buenos Aires demo run that was attended by an estimated 600,000 Argentinians, it has been a pretty good fortnight for Lionel Messi’s favourite F1 driver. Messi’s children were all sporting Mercedes gear, so perhaps they are harder to convince.
Franco Colapinto, Alpine
Photo by: Kym Illman / Getty Images
Audi has made a commendable start as a works team from a performance point of view, even if the German manufacturer’s first F1 power unit needs a bit more juice. But its endless list of reliability issues is seriously hurting any chance of keeping up in the midfield, with Nico Hulkenberg completing a grand total of seven laps across both Miami races and Gabriel Bortoleto’s weekend derailed in qualifying.
Audi has always said it is playing the long game, so we won’t judge it too harshly after four race weekends, but the team needs to be able to nail down cleaner weekends if it wants to make progress on the performance side of things and build up some semblance of momentum.
“It was a proper character building weekend,” Hulkenberg said afterwards. “We’ve had some promising signs and the pace in the car is not bad, but obviously we need to be able to finish sessions and get the cars out there. Yeah, just a lot of headwind this weekend, kind of need to regroup, reset now, take it on the chin.
Alexander Albon, Williams
Photo by: Alastair Staley / LAT Images via Getty Images
Williams had been one of the more disappointing stories of the 2026 season thus far, but rebounded with a first pass of upgrades by taking a double points finish with Carlos Sainz and Alex Albon. Finishing a pitstop behind Colapinto’s Alpine is not a result that merits a victory parade around Grove’s high street, but it’s a first step as the team fights to both add aero performance and sheds weight off its cars, something which will take time and which can’t be done at once in a cost cap world.
Sainz summed it up best afterwards: “It’s not where we want to be, even if it feels for everyone a bit of a relief. Getting two cars in the points on merit is definitely a good step, but we need to keep pushing because it’s still not where we expected to be at the end of last year.”
Photos from Miami GP – Sunday
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Miami GP – Sunday, in photos
Streaming the Miami GP in the UK
Sky Sports and Now TV
Mercedes star Kimi Antonelli will be looking to make it a hat-trick of wins as the Formula One season resumes on Sunday with the Miami Grand Prix.
Antonelli is nine points ahead of his second-placed teammate George Russell, following back-to-back wins at the Chinese and Japanese GPs.
Sunday’s race marks the fifth Miami GP after being added to the F1 calendar back in 2022, and comes at a crucial time for the sport. Last month’s scheduled Bahrain and Saudi Arabian Grands Prix were canceled due to the war in Iran.
The Miami Grand Prix takes place at the Hard Rock Stadium complex in Miami Gardens, Florida, on Sunday, May 3, at 4 p.m. ET. That makes it a 1 p.m. PT start, while for viewers in the UK it’s 9 p.m. BST. Meanwhile, Australian F1 fans are looking at a 6 a.m. AEST start on Monday morning.
Mercedes driver Kimi Antonelli is the youngest ever driver to lead the F1 Drivers’ Championship at the age of 19.
Livestream the Miami Grand Prix in the US
F1 racing has a new home on Apple TV, with the 2026 season launching its five-year broadcast run for US viewers. There are ways to stream the events with a paid subscription or for free.
It’s worth noting that if you’ve recently bought a new Apple device and haven’t previously subscribed to the streaming platform, you can take advantage of a three-month free trial within 90 days of purchase.
If you’re not lucky enough to have bought a new Apple gadget during that time frame, there are two other free options for those new to Apple TV. The platform also offers a seven-day free trial to new subscribers through its dedicated app and the Apple TV channel on Prime Video. Finally, Apple’s subscription bundle, Apple One, will also get you a 30-day free trial of its TV streaming service.
Apple TV Plus currently costs $13 per month in the US for the standalone, ad-free streaming service. It’s also available as part of the Apple One bundle, which starts at $20 per month and includes Apple Music, Apple Arcade and iCloud Plus.
How to livestream the Miami Grand Prix in the UK
The Miami GP is available in the UK on Sky Sports. Sky Sports will include the practice rounds and qualifying. If you already have Sky Sports as part of your TV package, you can stream the race via its app. Cord-cutters can watch Sky TV with unlimited Sky Sports on a Now TV membership.
Sky subsidiary Now offers streaming access to Sky Sports channels with a Now Sports membership.
You can get a day of access for £15, or sign up to a monthly plan from £35 a month right now.
Livestream the Miami Grand Prix in Canada
F1 fans can watch the Miami GP on TSN and its streaming service, TSN Plus. Existing TSN cable subscribers can also watch at no extra charge using their TV provider’s account login details.
TSN Plus is a streaming service that costs CA$8 a month and also offers coverage of PGA Tour Live golf, NFL games, F1, NASCAR and the four Grand Slam tennis tournaments.
Livestream the Miami Grand Prix in Australia
The Miami Grand Prix can be watched Down Under on Fox Sports via Foxtel. If you’re not a Fox subscriber, your best option is to sign up for the streaming service Kayo Sports.
A Kayo Sports subscription starts at AU$25 a month and lets you stream on one screen, while its Premium tier costs AU$35 a month for simultaneous viewing on up to three devices.
The service gives you access to a wide range of sports, including F1, NRL, NFL, NHL and MLB, and there are no lock-in contracts.
Better still, if you’re a new customer, you can take advantage of a one-week Kayo Sports free trial.
Formula One 2026 full schedule
You can visit the Formula One website for additional details on the schedule, but here’s a current snapshot of when each main race takes place this season. Practice rounds are excluded.
F1 race day schedule
Date
Grand Prix
Start time (ET)
May 3
Miami Grand Prix
4 p.m.
May 24
Canadian Grand Prix
4 p.m.
June 7
Monaco Grand Prix
9 a.m.
June 14
Barcelona-Catalunya Grand Prix
9 a.m.
June 28
Austrian Grand Prix
9 a.m.
July 5
British Grand Prix
10 a.m.
July 19
Belgian Grand Prix
9 a.m.
July 26
Hungarian Grand Prix
9 a.m.
Aug. 23
Dutch Grand Prix
9 a.m.
Sept. 6
Italian Grand Prix
9 a.m.
Sept. 13
Spanish Grand Prix
9 a.m.
Sept. 26
Azerbaijan Grand Prix
7 a.m.
Oct. 11
Singapore Grand Prix
8 a.m.
Oct. 25
United States Grand Prix
4 p.m.
Nov. 1
Mexican Grand Prix
3 p.m.
Nov. 8
Brazilian Grand Prix
12 p.m.
Nov. 21
Las Vegas Grand Prix
11 p.m.
Nov. 29
Qatar Grand Prix
11 a.m.
Dec. 6
Abu Dhabi Grand Prix
8 a.m.
Formula 1 is back after an unexpected one-month hiatus because of the war in the Middle East, and somehow the series has reconvened in Miami, right where we were and not where we were, if that makes sense.
It may not, but I’ll explain.
Through the first three races, there were two clear-cut top teams: Mercedes and Ferrari. Mercedes’ driver Kimi Antonelli had also won two straight Grand Prix coming into Miami, and is the current championship leader.
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Mercedes’ Kimi Antonelli comes into the Miami Grand Prix as the championship leader. (Sam Navarro-Imagn Images)
However, teams brought a considerable number of upgrades — plus the FIA and F1 have tuned the regulations a little after some team feedback — and suddenly, we’ve got more teams battling toward the front.
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This was noticeable in Saturday morning’s Sprint, which featured a McLaren 1-2, led by reigning world champion Lando Norris.
But the bigger shakeup came in qualifying.
While the Silver Arrows’ 19-year-old superstar took pole by around a tenth and a half, what was surprising was that he was battling Red Bull’s Max Verstappen.
Red Bull had massive struggles through the first three rounds of the season and, even to Verstappen’s surprise during his post-session interview, was battling for pole.
Even wilder, there are four different teams represented on the first two rows of the grid: Mercedes with Antonelli on pole, Red Bull with Verstappen in P2, Ferrari with Charles Leclerc in P3 and McLaren with Norris in P4.
Mercedes’ Kimi Antonelli (centre) with Red Bull’s Max Verstappen (left) and Ferrari’s Charles Leclerc after Miami Grand Prix qualifying. (Sam Navarro-Imagn Images)
Now, all eyes are going to be on the start of what is expected to be a wet race.
Starts have been the Achilles’ heel for Mercedes, and especially Antonelli this season, something that was seen on Saturday morning during the Sprint.
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Fortunately for him, Verstappen’s starts haven’t been much better, but unfortunately, starting right behind Antonelli is Charles Leclerc’s Ferrari, and the Scuderia’s cars have been absolute missiles off the line all season long (really since preseason testing).
So even with the short run into Turn 1 at the Miami International Autodrome, which is just under 200 meters, I think we’re going to see Leclerc jump at least one, maybe both, of the cars on the front row.
Mercedes driver Kimi Antonelli celebrates taking pole for the Formula 1 Miami Grand Prix. (Sam Navarro-Imagn Images)
Maybe the wet weather can reduce that Ferrari advantage when the lights go out, but even if it does, Antonelli has Verstappen — a wet-weather fiend — alongside him.
Antonelli’s best chance of his third-straight Grand Prix will be best if he can get off the line cleanly and keep the lead out of Turn 1, but no matter what, this is shaping up to be the biggest challenge of his championship campaign so far.
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