Houston Texans quarterback C.J. Stroud is heading into his third NFL season with a clear goal — improve his body and elevate his game. After a strong rookie year followed by some dips in Year 2, Stroud spent the offseason focused on becoming faster and stronger.
“I’ve been working really hard on getting my body right — losing body fat, trying to be faster, stronger,” Stroud said. “And it went really well. … [Working] pocket mobility, running out the pocket, throwing the rock. Everything kind of works hand in hand.”
Pushing Through Offseason Work
Stroud’s intense training came with some soreness in his throwing shoulder, which kept him out of spring practices. Still, he believes it was worth it.
“I [came in] pretty early with [assistant strength and conditioning coach Clint Martin],” Stroud said. “There’s always a risk to working hard, so it was a great offseason. I think I got that done.”
The hard work came after his production dipped in Year 2. He finished the 2024 season with 3,727 passing yards and 20 touchdowns — a drop from his 2023 rookie campaign when he threw for 4,108 yards and 23 touchdowns. He also threw 12 interceptions in 2024, up from just five the previous year.
Texans Hoping for a Turnaround
Houston head coach DeMeco Ryans is counting on improvement, especially under new offensive coordinator Nick Caley.
“You get mental reps out here,” Caley said during spring practice. “Being out here, [Stroud’s] involved in all the communication. He’s tapped in, he’s into it. I’ve been very pleased when he’s out here.”
The offense struggled under former coordinator Bobby Slowik last season. Despite winning the AFC South again, the Texans ranked just 22nd in total yards (319.7 per game) and 19th in scoring (21.9 points per game).
Avoiding Hits, Improving Mobility
One major issue was the number of hits Stroud took. He was sacked 52 times in 2024 — the second most in the NFL — and pressured on 38.6% of his dropbacks, also second most, per Next Gen Stats.
To address that, Stroud trained to improve his speed and pocket movement. His work paid off: he reached a top speed of 19.7 mph on a 20-yard scramble in Week 11 against the Cowboys — one of the fastest by any quarterback that season.
Stroud also ranked 16th in scramble rushing yards (240) and had 99 dropbacks that turned into scrambles — up from 83 the year before.
“[I had personal bests] on almost everything this offseason, which has been really dope,” Stroud said during mandatory minicamp.
Still Growing as a Passer on the Move
Stroud’s improvement wasn’t just physical — it showed up in his passing numbers too. His completion rate on scramble drills jumped from 32% as a rookie to 49.1% last season. But his decision-making still needs work. In 2023, he had three touchdowns and no interceptions on the move. Last season, he threw four touchdowns but also had three picks in those situations.
“It starts in the film room,” Caley said. “Starts in the meeting and the preparation going into it and trying to prepare and learn the details and nuances of everything we are doing.”
Big Expectations Ahead
With a new coordinator and a renewed focus, Stroud knows this offseason is key if he and the Texans want to take the next step — possibly to the AFC Championship Game, a place the franchise has never been.
“I’m very, very grateful [of my progression],” Stroud said. “But now it’s ball time, and this offseason will be very important on getting back with my throwing regimen and with my guys in L.A. So, I got those things done, and I’m grateful for it.”
