Football players who want to develop extra pop for the upcoming season have been training with plyometrics, or explosive movements. These three secret plyo exercises will improve your hip power and increase your speed, both of which will help you become a difference-maker on the field. Add these exercises to your plyo routine once or twice a week, and you'll be hitting harder and running faster before camps starts.
Band Resisted Broad Jump
The Broad Jump is one of the best indicators of explosive lower-body power, which is exactly what you should show off to scouts and recruiters. You'll also become more agile and mobile on the field after incorporating this exercise.
- Assume athletic stance with resistance band around waist and attached directly behind to pole or squat rack
- Lower into quarter squat and swing arms backward
- Explode with legs and swing arms to propel body forward as far as possible
- Land on balls of feet with bent knees to absorb impact
- Walk back to start position and repeat for specified reps
Budget Jammer (Landmine Press)
The Budget Jammer is a great triple extension movement that will increase acceleration, speed and agility. No matter what position you play, it will make you a better athlete. Perform this exercise towards the end of your warm-up to activate your nervous system prior to your main lifts, like Squats, Bench Presses and Deadlifts.
- Assume athletic stance holding top end of weighted bar with non-dominant hand at chest level
- Lower into quarter squat and explode up through hips, knees and ankles
- Drive bar forward with arm as forcefully as possible; briefly hold position
- Lower bar to chest level; repeat for specified reps
- Perform set with opposite arm
Sets/Reps: 4x3 each side
Knee Jump to Vertical Jump
This is a quick bodyweight movement that engages lower-body fast twitch muscles to enhance speed and power. The combination of two exercises also improves coordination and body control. Make sure to focus on technique so that you get the full benefit of each repetition.
- Assume kneeling position
- Rock hips and arms forward and backward
- Leap up to feet
- Immediately jump as high as possible
- Kneel on ground and repeat for specified reps
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