The Plyos Behind Michael Vick’s High-Powered Performance | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

The Plyos Behind Michael Vick’s High-Powered Performance

November 17, 2010

Remember when Michael Vick relied on his feet to make plays? Well, he’s adjusted his game, and if you watched the Philadelphia Eagles roll over the Washington Redskins on Monday Night Football, you saw that Vick is more than capable in the pocket. The Eagles quarterback was 20 of 28 for 333 yards, four touchdowns and zero interceptions during the Nov. 15 game.

MNF analyst and former NFL coach Jon Gruden started calling him “Michael Flick” because of the way Vick was zinging balls with a flick of his wrist (corny, we know).

Not to say that the playmaking QB has lost a step in the speed department, although many predicted that he would after not starting for three years. In 2009, Tom Shaw, Vick's long time performance coach, said, “This kid could shock the world when he [makes his comeback debut].” Shaw trained the high-powered QB before he joined the Eagles.

In the MNF booth, Gruden raved about Vick’s pocket awareness, keeping his eyes downfield and working through his progressions. And when the pocket collapsed, Vick displayed his quick burst, lateral speed and innate cutting ability, picking up 80 yards on eight carries and scoring another two touchdowns.

For Shaw, the principles of speed training have remained the same since he prepared Vick for the NFL Combine back in 2001. It’s all about producing explosive power, whether to lower your 40-Yard Dash time or produce the kind of quick bursts and lateral speed that helped Vick evade the rush and escape the pocket.

Plyometric exercises are prime for developing explosive power. The following plyos not only up your power, they also help correct lower-body strength deficiencies, such as one leg being stronger than the other.

Alternating-Leg Bounds

  • In athletic stance, explosively jump from one leg to the other in running fashion
  • Extend jumping leg behind body and drive front leg into high-knee position
  • Repeat for specified distance

Sets/Distance: 2-3  x 10-20 yards
Coaching Points: Quickly explode off ground // Cover as much ground as possible

Skips For Height

  • From athletic stance, forcefully extend leg and drive knee to skip as high as possible
  • Land and alternate legs; repeat for specified reps

Sets/Reps: 2-3 x 10-20
Coaching Points: Work for height // Explode off ground into skip as quickly as possible

Skips For Distance

  • From athletic stance, forcefully extend leg and drive knee to skip as long as possible
  • Land and alternate legs; repeat for specified reps

Sets/Reps: 2-3 x 10-20
Coaching Points: Work for distance, covering as much ground as possible for each skip // Explode off ground into skip as quickly as possible

If you’re an athlete training to shave time off your 40, definitely check the vid above for tips from Shaw.

Photo:  newshopper.sulekha.com

Zac Clark
- Zac Clark is STACK Media's Custom Content Manager. Prior to joining STACK in September 2008, he served as an editorial assistant for USA Hockey Magazine...
Zac Clark
- Zac Clark is STACK Media's Custom Content Manager. Prior to joining STACK in September 2008, he served as an editorial assistant for USA Hockey Magazine...
Must See
Why NFL Wide Receiver DeSean Jackson Counts His Blessings
Views: 1,742,248
Dwyane Wade Leads by Example
Views: 2,915,371
Derrick Rose Explains How He Stays Positive
Views: 4,379,603

Featured Videos

Quest for the Ring: University of Kentucky Views: 147,463
Add Core Power for Basketball With Damian Lillard's Med Ball Throws Views: 4,254,658
Path to the Pros 2015: The Journey Begins Views: 23,946
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

How to Train for Speed in Cold Weather

There is a point at which the weather or conditions or maybe even circumstance will prevent you from doing proper speed drills and speed work. For...

Build Strength for Baseball and Softball Speed

10 Reasons Why You're Not Getting Faster

How to Improve Your Basketball Quickness in 5 Minutes

ZSeries 10-Minute Workouts: The Treadmill Challenge

Speed Plyometrics to Help You Run Faster

Increase Your Lacrosse Speed With Multi-Directional Exercises

Skipping Drills: The Missing Link From Your Speed Workouts

3 Speed Drills to Help You Sprint Faster and Lower Your 40 Time

STACK Challenge: 300-Yard Shuttle

Make Quick and Powerful Cuts Like Adrian Peterson

3 Speed Training Essentials You Must Develop to Get Faster

Get the Most Out of Foam Rolling

12-Week Off-Season Baseball Speed Workout

5 Essential Cross Country Workouts Explained

3 Speed Workouts to Improve Your Top-End Sprints

Lengthen Your Stride for Maximum Speed

Get Faster With the Ultimate Stair Workout

Rev Up Your Sprint Training With These Complexes

Improve Your Baseball Speed With This On-Field Workout

Sprint Faster With Speed Demons

Improve Your Football 40 Time During the Season

3 Box Drills That Develop True Game Speed

Acceleration Drills to Increase Speed

Soccer Speed and Agility Drills for Women

The Off-Season Baseball Speed and Agility Workout Program

Stability Training Can Improve Your Agility and Range of Motion

How to Build First-Step Quickness for Baseball and Softball

5 Ways to Spice Up Your Ladder Drills

ZSeries 10-Minute Workouts: Multidirectional Run

The 5 Elements of a Successful Speed Training Program

4 Powerful Band Agility Drills

Burn Your Competition with This Sprint Workout

ZSeries 10-Minute Workouts: Track Sprints

Previewing the Fastest Draft Prospects of the 2015 NFL Combine

Get Faster With 'The .10 Second Difference' From EXOS

Build Game-Breaking Speed With This Exercise

8 Positions to Lower Your 40-Yard-Dash Time

How to Safely Decelerate Faster

The Speed Drill That Set Up DeSean Jackson's 64-Yard Touchdown

Here's Why Andre Williams' Breakout Performance Was No Fluke

3 Simple Tips to Improve Your 40-Yard Dash

Get More Explosive Off the Line of Scrimmage Like DeSean Jackson

Ditch the Sprints. Here's How to Build True Sports Speed

The Secret to Tom Brady's Newfound Speed

Improve Your Footwork to Improve Football Agility

8 Speed Workout Tips to Get Faster

Linear Speed Drills to Improve Athleticism