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

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

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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.

Squat Jump.
Watch it Here.

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.

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 inches off the ground while changing stance.

Split Squats.
Watch it Here.

4. Lateral Hops

Starting Position: Feet together.

Motion: Athlete should jump laterally (side to side) over an object ranging from 8-to-20 inches, keeping feet together.

Lateral Hops.
Watch it Here.

5. Standing Long Jump

Starting Position: Feet together.

Motion: Athlete bends knees then explodes outwardly in front to cover as much distance as possible landing with feet together.

Standing Long Jump.
Watch it Here.

6. Double Leg Hops

Starting Position: Feet together, body erect.

Motion: Athlete jumps up and out with double arm action with maximum effort for 3-5 reps.

Double Leg Hops.
Watch it Here.

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