The Cardinals opened their offseason strength and conditioning program Monday.
The Cardinals were split into different groups, in part because of the times they chose to work and in part because new strength and conditioning coach Buddy Morris wants multiple sessions going at once.
However Monday's official start of the offseason strength and conditioning program was dissected – and it included some offensive and defensive meetings as well – the locker room was filled with an initial step toward the 2014 season.
"It's nice to get back with the guys and get in the flow with them," tight end Jake Ballard said. "You form those bonds now. You become friends and you know you can count on them in crunch time, and that starts now. That's part of the master plan."
The vast majority of the current 69-man roster was on hand for the first of many voluntary workouts. The initial week includes sessions Tuesday and Thursday as well, with the Cardinals holding their annual charity golf tournament Wednesday.
Learning was part of the Monday work. Inevitable as Morris and new assistant Roger Kingdom (along with holdover assistant Pete Alosi) break in their new program, the work seemed to go smoothly as Morris went over his philosophies of football-centric exercises.
"A workout is a workout, but between him and (former) coach (John) Lott, it's a little different," linebacker Daryl Washington said. "This will be more technique, rather than just conditioning. The first day was good. I think it will help us in the fourth quarter."
Wide receiver Larry Fitzgerald said it was too early to really assess Morris' program – "Maybe going into Phase 2 (in early May)," he said – but the chance to get back into football was welcome.
"It is good being back seeing the guys you know and meeting some of the new guys as well," Fitzgerald said. "It's nice coming into the offseason with familiarity of the system. Now I can focus on the nuances and minor details that will help me improve."
Only the minicamp June 10-12 is mandatory. All the rest of the offseason work is voluntary, although the Cardinals have had good attendance in recent years. Phase 1 runs for two weeks and includes only on-field work with strength and condition coaches Morris, Alosi and Roger Kingdom. In Phase 2, which will begin May 5, coaches are allowed to instruct players on the field although helmets and contact is not allowed and the offense cannot go against the defense.
Phase 3 is the beginning of organized team activities, which means helmets, one-on-one drills and limited contact. Those 10 OTAs start May 20 for the Cardinals.
It's the time when optimism reigns, especially for a team that won 10 games a season ago. But the year, without the playoffs, also left a sense of emptiness that a new year could help erase.
"We know we did some good things last year and had a fairly decent record," cornerback Jerraud Powers said. "We didn't play well enough to get into the playoffs and that was nobody's fault but ours. You still have that taste in your mouth. We didn't get over the hump. We are still considered at the bottom of this division. People may see us as a team on the rise but Seattle, San Fran, they are still at the top."
The offseason is designed to help close that gap.
"When you are a competitor, you are anxious to get back on the field and moving around, learning plays," Washington said. "That's the fun part. Now is just the grind."
Images of the Cardinals beginning their 2014 offseason workouts.
Linebacker Sam Acho uses a medicine ball.
Assistant strength and conditioning coach Pete Alosi instructs the players.
RB Andre Ellington works out.
TE Jake Ballard does a drill.
WR Larry Fitzgerald uses a medicine ball.
CB Justin Bethel runs on the field.
DT Darnell Dockett lifts weights.
The linemen sprint.
WR Dan Buckner works out.
Strength and conditioning coach Buddy Morris talks with TE Darren Fells.
LB Kevin Minter (right), LB Daryl Washington (middle) and CB Antonio Cromartire prepare for a drill.
Morris working with RT Bobby Massie.
RB Stepfan Taylor (middle), WR Larry Fitzgerald (right) and RB Robert Hughes work out.
LG Jonathan Cooper runs a drill.
CB Antonio Cromartie arrives at the training facility.
DT Dan Williams lifts weights.
From left: S Rashad Johnson, CB Jerraud Powers and S Curtis Taylor run.
LB Matt Shaughnessy stretches.
C Lyle Sendlein (left) and DT Darnell Dockett chat.
WR Larry Fitzgerald arrives.
G Paul Fanaika does a drill.
The first run of the day.
CB Antonio Cromartie works out.
WR Michael Floyd holds a medicine ball.
Morris doing more teaching.
LG Jonathan Cooper lifts weights.
DT Darnell Dockett (left) and RT Bradley Sowell walk together.
DE Frostee Rucker (left) and LG Earl Watford get a drink.
WR Brittan Golden works out.
LB Daryl Washington on the field.
S Tony Jefferson with a medicine ball.
Speed coach Roger Kingdom speaks with the players.
The final run of the day for some of the players.
DT Darnell Dockett and DT Dan Williams share a laugh.
From left: RB Stepfan Taylor, CB Antonio Cromartie, WR Brittan Golden and CB LeQuan Lewis run on the field.
DT Darnell Dockett runs through a drill.
DE Frostee Rucker does a drill.
Linemen leaving the bubble.
RB Andre Ellington lifting weights.
WR Larry Fitzgerald lifting weights.
Buddy Morris speaks to a group of players.
LB Lorenzo Alexander and LB Sam Acho stretch.
LG Jonathan Cooper with teammates.
RT Bobby Massie does a drill.
S Tyrann Mathieu (left) and DT Alameda Ta'amu on stationary bikes.
CB Antonio Cromartie holds a medicine ball.
LT Jared Veldheer lifts weights.
Roger Kingdom instructs LB Daryl Washington.
WR Michael Floyd stretches.
RB Andre Ellington helps S Tony Jefferson with neck exercises.
Key offensive skill players WR Michael Floyd (left), RB Andre Ellington (center) and WR Larry Fitzgerald work out.
LB Alex Okafor doing an exercise.
Players stretch before a run.
From left: LB Kevin Minter, LB Matt Shaugnessy, LB Adrian Tracy and LB Alex Okafor run on the field.
RB Ryan Williams tosses the medicine ball.
C Lyle Sendlein and teammates do the scorpion drill.
From left: WR Michael Floyd, RB Robert Hughes, WR Larry Fitzgerald and S Orhian Johnson run on the field.
LB Matt Shaughnessy works out.
From left: K Jay Feely, LS Mike Leach and K Danny Hrapmann work out.
WR Larry Fitzgerald (left) and RB Stepfan Taylor hold medicine balls.
CB Antonio Cromartie (left) and RB Ryan Williams stretch on the field.
LT Jared Veldheer runs a sprint.
LG Earl Watford lifts weights.
