Episode 8: Insights on NFL Pre-Season Training, Recovery and Performance with Casey Toohill

In episode 8 of the Hytro Performance Podcast, Rich Frost, XX, met with Casey Toohill, NFL Player, Defensive End for Buffalo Bills to talk all things performance ahead of his season starting on 13th September. They discussed Casey’s journey in the NFL, what pre-season has looked like and his approach to recovery, including Hytro BFR. 

Casey shared his story of going from a high school football player with dreams of playing Division 1, to suiting up for his fifth NFL season, having been drafted by the Philadelphia Eagles, playing for the Washington Commanders, and now joining the Buffalo Bills. Throughout his career, recovery and peak performance have been critical, especially as the game intensifies with each level of competition.  

 

From college to the NFL 

Starting his career at Stanford University, Casey’s primary goal was simply to play college football. The NFL wasn’t initially on his radar. "I didn’t even really think about playing in the NFL when I was young. I really wanted to, when I started playing football, go to a good Division One program," he recalls. For Casey, playing for a prestigious institution like Stanford was a huge achievement, but as his skills developed, the dream of going pro became a reality. 

After being drafted by the Eagles, his NFL journey officially began. A pivotal moment came when he was claimed by the Washington Commanders, where he played for four seasons before joining the Buffalo Bills this offseason. Now gearing up for another NFL season, Casey reflected on the challenges of going from the college game to the pros. 

"When you go from high school football to college football, there’s a big step up in terms of the seriousness overall, the size, strength, and speed of the guys you play against," says Casey. This incremental increase in competition only continues when transitioning to the NFL. "The best player you might play all year in college, that’s basically every person in the NFL," he shared. Despite these challenges, he has adjusted well and now thrives on that higher level of competition. 

 

Credit: Casey Toohill, Instagram

 

The evolution of the Defensive End position 

The NFL has changed significantly over the years, particularly when it comes to the role of the Defensive End. "Now football is about the Quarterbacks and throwing the ball, touchdowns, and making big plays," Casey explains. The role of Defensive End has transformed into a pivotal position focused on chasing down Quarterbacks, securing sacks, and disrupting offenses. Casey described the demands of his position as requiring a diverse set of athletic abilities. 

"You want someone that has a lot of different athletic attributes and skills. You almost have to take a little bit of every position and mould it into this kind of prototypical player that really can affect the game," he says. It’s this combination of strength, speed, and explosiveness that defines his game and his focus on training. 

 

The importance of setting goals 

For Casey, setting goals is key to maintaining focus throughout the year, whether it’s the offseason or the height of the regular season. "I set goals for myself constantly. Different training periods have different goals," he explains. "Last year I had a goal of getting five sacks, and I achieved that." 

Casey emphasises that while outcome-based goals like sacks are important, he also prioritises the process itself. "It’s more about the process of improvement and being able to know that I’m better than when I started," he says. That commitment to intentional, hard work is a hallmark of his training philosophy, as he constantly seeks to grow, improve, and refine his approach. 

 

Credit: Casey Toohill, Instagram

 

Pre-season training and the Buffalo Bills culture 

The demanding nature of NFL pre-season means an intense schedule, with almost 12-hour days filled with meetings, walk-throughs, and practices. Despite this, Casey shared that he appreciates the NFL’s emphasis on recovery. "In the NFL, it’s more challenging in terms of the stakes, but they do a much better job of keeping you healthy and not overworking you," he notes. 

Casey also shared insights into the culture of the Buffalo Bills, highlighting their commitment to performance and science. "It’s a top-tier organisation. They hire people with great backgrounds, unique perspectives, and they’re committed to surrounding us with the best technology and resources." 

This focus on fostering a supportive environment is part of what makes the Buffalo Bills such a special organisation to be part of, and Casey feels fortunate to be surrounded by high-quality teammates. "The type of person on the team is just such a high-quality individual," he says, mentioning Quarterback Josh Allen as someone fans should keep an eye on. 

 

 

Focusing on recovery and BFR 

The importance of recovery in maintaining peak performance is a key pillar in Casey’s training philosophy, and Casey shared that BFR has become a crucial tool within his kit. His introduction to BFR Training came during his time in college when the technology was more cumbersome. "It was interesting to me, but the application was really limited," Casey explains. He experimented with it, but it wasn’t until discovering the Hytro BFR wearables that he truly embraced the technology. 

"I was introduced to Hytro last year, and it was so easy," he shares. With the convenience of the Hytro BFR Performance Shorts, Casey can now integrate BFR into his routine seamlessly, both at home and on the go. "This makes BFR so much easier. I can use it while I travel, I can use it at home. It was just part of my routine then. It is very easy, like low effort to just put these BFR shorts on and relax.” 

When asked about what sets BFR apart from other recovery methods, Casey pointed to the research and the tangible benefits he’s experienced. "Honestly, I think the best modality is BFR in terms of the research and how I feel afterward," he says. However, he also recognises the importance of sticking with what works for each individual, mentioning how some athletes swear by ice baths or cryotherapy. For him, BFR is the most effective tool in his recovery arsenal, especially given the demanding nature of professional football. 

 

The future of Performance BFR 

Casey shared his thoughts on the future of Performance BFR and how it can continue to enhance performance in athletes. "I think you should be just working hard anyway and BFR supplements that" he emphasises. While BFR can help with recovery, Casey reiterated that he doesn’t see it as a shortcut, but rather a way to enhance an already rigorous training programme. 

Ultimately, Casey is focused on constantly improving and refining his approach to both training and recovery, and BFR plays a pivotal role in helping him achieve those goals. For him, it’s about the journey of getting better every day, both on and off the field. 

As Casey prepares for the upcoming NFL season, we can’t wait to see how he continues to push the boundaries of performance. Explore the Hytro BFR wearables range now or get in touch to discuss how your team can benefit from the power of BFR.