Plyometrics have to be a necessary part of your training formula for the game of football. If you are going to dish out the punishment on the field and take your game playing performance to the next level then you have got to train your body for that very purpose. Plyometrics are the way to go for conditioning your body to perform quick explosive short burst muscular contractions for some serious athletic movements. This is why I have included 2 here for you to help you to get started in the right direction.
Plyometrics For Football!
1. Squat Jumps: Squat jumps are a terrific plyometric drill that can be performed with or without the addition of an external load. This drill can be done in several different ways, but for the sake of this article I am going to discuss how you can execute the most basic form of this drill.
Start out by standing with your feet at shoulder width distance apart in length. From here you are going to perform a counter movement by swinging your arms back as you descend your hips down into a squat. This should be a quick and forceful motion to start the build up of momentum. As you reach the descent of your squat with your arms swinging back then immediately and forcefully swing your arms back forward as you forcefully and explosively extend at your hips, knees, and ankles. You should forcefully extend to drive your body as high up off of the ground as possible. When you land make sure to do so by landing with your feet from heel to toe. Each jump should be performed in continuous succession.
2. Box Jumps: Box jumps are a great plyometric drill to add as a different variation of the squat jump. The purpose of this drill is to try and generate as much vertical explosion as possible while keeping your body under complete control. Now there are many variations of this drill as well, but I just want to tell you about a basic box jump.
To start you will have to have the availability of a box varying anywhere from 12 inches to 24 inches depending on your personal level of ability and what you are capable of doing. More advanced athletes can use a higher box, whereas a novice should start out at the lowest height in order to master the jump first. Stand about a foot or so away from the box facing it. From here simply perform as squat jump (as described in drill 1 above). The only difference here though is when you elevate your body up off of the ground make sure to land squarely at the center of the box with your feet still at shoulder width distance apart in length. As you land you will also want to make sure to do so softly and with your feet heels to toe. Don't land on the balls of your feet. You will also want to squat into the landing to cushion the landing on the box. Once you have done this then simply stand up and step down to repeat the process over again.
If you haven't already started to include these hard hitting drills into your football strength and conditioning program then you are missing out. Take the time to learn more awesome performance building drills like these by accessing more of my articles on the subject for free. Remember that most any player can train hard, but only the champions train smart my friend!
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