Bodybuilding.com - Power Athlete, 2nd Ed. - Part 4: Plyometric Drills For A Football Program.

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Always WARM-UP before doing these drills.

The following exercises are used for speed, agility and vertical jump improvements. They are essential for improvement on the football field. Try them out.

Power Athlete, 2nd Ed. - Part 4: Plyometric Drills For A Football Program.

By: Curtis Schultz

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Always WARM-UP before doing these drills. Use 2-3 sets of 10 reps at 30 yards. Remember to STRETCH after completing these warm-up drills.

The following exercises are used for speed, agility and vertical jump improvements. They are essential for improvement on the football field.

1. Squat Jump

Starting Position: Feet parallel shoulder width apart, fingers locked behind head.

Motion: Athlete squats to a parallel position approximately 136 degrees to 110 degrees knee flexion, then move vertically in an explosive rapid movement raising knees parallel to the waist then returns to starting position.

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Squat Jump.
Video: Windows Media - Real Player

2. Leg Tuck

Starting Position: Feet parallel shoulder width apart, fingers locked behind your head.

Motion: Athlete springs upward using a single foot takeoff, until thighs are parallel with the ground. Next he grabs both knees with hands and pulls toward chest, then return to starting position.

Click To Enlarge.
Leg Tuck.
Video: Mpeg
Windows Media
Real Player

3. Split Squats

Starting Position: One leg in front of the other with a 90 degree angle of flexion at the hip and knee (in a semi-lunge position). Keep back straight.

Motion: Interchange legs while doing the exercise. Jump approximately 6" off the ground while changing stance.