When running, try to get as much height and distance with each stride as you possibly can.
Agility Ladder Training
The agility ladder helps you improve acceleration, lateral speed and change of direction. It also enhances balance, rhythm and body control. For ideas of how to use them look at our agility ladder drills video on 👇
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Hurdle Training
Hurdles are a great piece of equipment for plyometric training. For ideas of how to use them check out our previous hurdle training drills video 👇
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Footballer
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Tuck Jumps
Will improve your agility, strength, and stability. Helps you quickly change direction.
Bend your knees and jump up as high as you can. Bring your knees up towards your chest.
Do 2 to 3 sets of 10 to 12 repetitions
Stand with your knees slightly bent and your feet shoulder-width apart.
Bend your knees and jump up as high as you can. Bring your knees up towards your chest.
Do 2 to 3 sets of 10 to 12 repetitions.
● Stairway hops
Start at the bottom of a staircase.
Hop up the stairs on your right leg.
Walk back down.
Then do the opposite side.
Lateral bounds
This will help with your speed and jumping high
Benefits Of Plyometric Exercises For Speed
A plyometric workout is for every football player. Below are some of the main benefits that result after performing a plyometric workout.
•Increase strength and speed — Plyometric movements increase your speed and strength. Plyometric exercises for speed and strength increase your ability to rapidly contract your muscles after they have been partially stretched, in other words, the stretch-shortening cycle.
•Increased Endurance — Plyometric exercises can be used to improve power and endurance. When your stamina is improved, your legs will be able to go at a higher intensity for longer period of time.
•Helps to improve reaction time — Plyometric training uses the stretch reflex mechanism in the muscle to increase the reaction time of the nervous system in that muscle, which results in increased force output.
Bonus: You don’t need any equipment! When you want to get a plyometric workout in, all you are going to need is your body weight. You can
★ Top Plyometric Exercises For Football Players
Here are some of the best plyometric exercises to increase speed, explosiveness, and reactive strength.
•Single-Leg Speed Line Jump
Balance yourself on one foot and start jumping side to side over an imaginary line. Stay light on your foot and spend as little time on the ground as possible. Stay on the same leg for 10 seconds. Switch legs and repeat.
Modification: If you are struggling on one foot, perform this plyometric exercise on both feet and focus on moving quickly and spending as little time on the ground as possible.
Perform a total of 3 sets for 10 seconds on each leg.
•Lunge Jumps
Start in a lunge position with your left leg back and right leg forward. Begin by jumping and switching your legs midair so that you land with your left leg forward and your right leg back into a lunge. Make sure to keep both knees at 90 degrees. Continue to perform the lunge jump while quickly exploding off the ground.
Perform 3 sets for 10 each leg.
•Tuck Jumps
Stand with feet shoulder-width apart and explode up and jump as high as you can, driving your knees to your chest. As you’re coming down, regain your balance, land softly on your toes, and immediately explode back up into a jump. Spend as little time on the ground as possible.
Perform 3 sets of 10 tuck jumps.
•Pop Up To Tuck Jump
This is one of my favorite explosive exercises. Start by kneeling on the floor with your knees caved slightly wider than your hips. Similar to performing a vertical jump, swing your arms back and explode them forward to Draw arms back, then forcefully swing them forward to give you the momentum to jump off the ground and into a squat position and immediately firing off the ground into a tuck jump.
When you are doing this plyometric exercise, focus on engaging your glutes and core to help you produce more power.
Perform 3 sets of 5 pop up to tuck jump
•Lateral Jump To Tuck Jump To Broad Jump
Here’s a fun plyometric exercise that teaches your body to change directions rapidly. Stand with feet hip-width apart. Slightly bend your knees and jump laterally as far as possible to the left. As soon as you land, quickly explode into a tuck jump. Once again, as soon as you land, explode as far as possible forward into a broad jump. Once you land, explode into a lateral jump to the right (switching direction from your first jump) and repeat until you perform 12 total jumps.
Perform 3 sets of 12 total jumps
•Triple Broad Jumps
For this triple jump plyometrics exercise, stand with feet hip-width apart with your knees slightly bent. Swing your arms back and explode them forward while jumping forward as far as you can off both feet. You need to stick the landing and immediately spring into a second and third jump as far as you can.
Perform 4 sets, resting after each triple jump.
•Plyometric Clap Push-Up
One of the best plyometric exercises for your upper body. Begin by getting in a push-up position. As you push-up off the ground, explode your hands to leave the ground and clap before landing back to the floor.
Perform 3 sets of 8-12 push-ups.
Modification: Try practicing the plyometric push-up on your knees before getting into a push-up position.
There’s a lot of plyometric exercises you can do to help improve your explosiveness, speed, and power. Remember, you’re laying the foundation with your entire body to become an elite athlete.
If you need more explosive workouts for football to do for your speed and agility training, you can D.M on any social media platforms on the – Football Explosive Training“, “Explosiveness Workout For Football With Resistance Bands“, and “Top Rated Jumps Ropes For Warming Up“.
If you’re a serious football player looking for a professional training in delhi so connect with me on social media links on google 👉 umar Chaudhary
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