Behind the Scenes: A Day with the Miami Dolphins

A typical game day for the Miami Dolphins is filled with highlight-reel plays, roaring crowds, and post-game interviews—but the foundation of their success lies in the quiet, structured routine of a regular practice day. From sunrise workouts to late-night film sessions, every hour is designed to build teamwork, refine skills, and keep the team focused on their goal of winning the AFC East. Behind the Scenes: A Day with the Miami Dolphins pulls back the curtain on this routine, taking readers through a 12-hour window that reveals the dedication, camaraderie, and attention to detail that define the franchise. This isn’t just about football—it’s about the people, the rituals, and the small moments that turn a group of athletes into a cohesive team.

The day begins long before the sun rises over Hard Rock Stadium, with most players arriving at the team facility by 6:30 a.m. Behind the Scenes: A Day with the Miami Dolphins starts here, as the early morning hours set the tone for the rest of the day. The first stop for nearly every player is the team’s nutrition center, where head dietitian Maria Lopez has prepared personalized meals based on each athlete’s needs: quarterbacks get high-carb, protein-rich breakfasts (like oatmeal with berries and turkey sausage) to fuel long hours of mental work, while linemen opt for calorie-dense dishes (like avocado toast with poached eggs and sweet potato hash) to maintain their strength. By 7 a.m., the weight room is buzzing: defensive end Jaelan Phillips goes through a mobility routine with strength coach Dave Puloka, focusing on his shoulder recovery from a 2023 injury, while running back Raheem Mostert leads a group of younger players in a set of box jumps. “The early mornings separate the good from the great,” Mostert says, wiping sweat from his forehead. “You don’t see the cameras here, but this is where we build the stamina to win fourth quarters.” By 8 a.m., players head to the locker room to change into practice gear, swapping stories about their weekends—wide receiver Tyreek Hill shows off photos of his kids’ soccer games, while center Connor Williams jokes about his failed attempt at grilling steak. It’s a lighthearted moment that eases the tension before the workday begins.

By 9 a.m., the team moves to the outdoor practice fields, where head coach Mike McDaniel and his staff have spent the past hour setting up drills. Behind the Scenes: A Day with the Miami Dolphins wouldn’t be complete without this practice session, which blends intensity with precision. The first 30 minutes are dedicated to individual position work: quarterbacks Tua Tagovailoa and Skylar Thompson work with quarterbacks coach Darrell Bevell on short-range passes, aiming for targets placed 5 and 10 yards away to refine their accuracy. Wide receivers run route trees with wide receivers coach Wes Welker—Hill and Jaylen Waddle compete to see who can complete a “slant-and-go” route without breaking stride, drawing laughs from teammates. Defenders, meanwhile, focus on tackling drills, using padded dummies to practice proper form and avoid injuries. At 10 a.m., the team shifts to 7-on-7 drills, where the offense and defense face off in a controlled scrimmage. McDaniel walks the field, stopping to correct a lineman’s stance or praise a linebacker for a well-timed interception. “Communication is key here,” McDaniel tells the team during a quick huddle. “If you’re not talking, you’re not playing like a team.” By 11:30 a.m., practice winds down with a “red zone” drill, where the offense tries to score from the 20-yard line—a scenario they’ll likely face in every game. The defense wins the drill, forcing three turnovers, and the team gathers in a circle to cheer before heading inside.

After practice, the team heads to the film room for a lunch-and-learn session—a critical part of their day that bridges physical work with mental preparation. Behind the Scenes: A Day with the Miami Dolphins must highlight this, as NFL success often depends on how well players understand opponents’ tendencies. The players eat boxed lunches (grilled chicken, quinoa, and roasted veggies) while watching footage of their upcoming opponent, the New England Patriots. Defensive coordinator Vic Fangio breaks down Patriots quarterback Mac Jones’ passing habits, pointing out that Jones tends to look left before throwing to his right. “If you see him shift his eyes, get ready to jump the route,” Fangio says, pausing the video. On the offensive side, offensive coordinator Frank Smith shows clips of the Patriots’ defense, noting that they often blitz from the edge on third down. Tagovailoa takes notes, scribbling down play calls he thinks will counter the blitz. “This is where we turn practice into wins,” Tagovailoa says, flipping through his notebook. The session ends at 1 p.m., and players have a 90-minute break to rest, meet with position coaches, or handle personal matters. Some, like safety Jevon Holland, use the time to meet with the team’s chaplain for a quick prayer; others, like tight end Durham Smythe, review extra film on their own.

The late afternoon is dedicated to recovery and team bonding, with players splitting time between the team’s state-of-the-art recovery center and a casual team meeting. Behind the Scenes: A Day with the Miami Dolphins wouldn’t be complete without this focus on player health, as staying injury-free is crucial for a long season. The recovery center has everything from cryotherapy chambers (used by linemen to reduce muscle soreness) to hydrotherapy pools (where Hill does underwater sprints to build leg strength). Athletic trainer Tom Garfinkel works with Phillips on his shoulder, using ultrasound therapy to reduce inflammation. “Recovery is just as important as practice,” Garfinkel says. “If we don’t take care of their bodies, they can’t perform at their best.” At 3:30 p.m., the team gathers in a conference room for a “team building” session—this week, they’re playing a trivia game about each other’s backgrounds. Rookie linebacker Cameron Goode learns that Williams, a Texas native, once competed in a rodeo, while Williams discovers that Goode played the violin in high school. “These moments help us trust each other,” McDaniel says, grinning as the room erupts in laughter. By 5 p.m., most players head home to spend time with their families—Hill posts a video of his kids playing football in their backyard on Instagram, while Mostert cooks dinner for his wife and three children. It’s a reminder that even NFL players have lives outside the game.

The day ends with the coaching staff staying late for a post-practice 复盘 (review session), where they analyze every drill and plan for the next day. Behind the Scenes: A Day with the Miami Dolphins concludes here, as the coaches’ work often goes unseen but is vital to the team’s success. McDaniel, Fangio, and Smith sit in a dark room, watching footage of the day’s practice on a large screen. They debate what worked (the red zone defense) and what needs improvement (the offense’s third-down efficiency). “We need to adjust the playbook for the Patriots’ blitz,” Smith says, jotting down notes. Fangio agrees, adding, “We should add a new coverage package to counter their slot receivers.” The meeting lasts until 8 p.m., and as the coaches leave, McDaniel stops to check his phone—he has a text from Tagovailoa asking to review a few plays first thing in the morning. “That’s the kind of dedication you need,” McDaniel says, smiling. As the lights go out at the team facility, the quiet of the night is a stark contrast to the chaos of practice—but it’s in this quiet that the next day’s success is built. For the Miami Dolphins, a day behind the scenes isn’t just about football; it’s about passion, teamwork, and the relentless pursuit of excellence.