Speed And Jumping Drills Used By NFL Soccer Players
The 1 Exercise to Build Your Jump and Speed
How much you can squat is one of the top predictors of vertical jump, speed, and overall athleticism for any sport.
Here are 5 ways in which you can increase this ability.
1. Dead-lift
Stand with your feet shoulder-width apart and a loaded barbell on the floor in front of you. Bend at the knees and grab the bar with an overhand grip, just outside your legs. Keeping your back straight, stand up with the bar, driving your hips and glutes forward. Now lower the bar to the floor and stand up without it. Then repeat the move so that for each rep, you begin with the bar on the floor.
2. Diagonal Chop
Hold a 6- to 8-pound medication ball or plate in front of your chest and stand with your feet shoulder-width apart. Pivot on your right foot and rotate ninety degrees to the right, while raising the ball up and to the right. Make efforts to keep your left knee aligned with your toes to stop it from twisting. Next, pivot on your left foot and bring the ball down toward that foot. That’s’s one repetition. Do ten reps, then switch sides.
3. Vertical Chop
Raise a 6- to 8-pound medication ball straight above your head and stand with your feet shoulder-width apart. Chop down between your legs with the medication ball, but be sure not to let it touch the floor. Keep your hips, knees, and feet aligned as you would for a squat. Do 10 to twelve repetitions.
4. Reaching lunge Chop To Overhead Reach
Stand holding a medication ball over your head with your arms straight. Drive forward and bring the ball to the instep of your front foot. Pause when your back knee is about an inch off the floor, then push back to the starting position. Do a group of 10 reps with one leg before plunging with the other.
5. Swiss-Ball Russian Twist
Lie with your shoulder blades and head on a Swiss ball and your feet flat on the floor. Hold your arms straight above you and clasp your hands together. Slowly rotate your shoulders to the left until your arms are approximately parallel to the floor. Pause, then revolve to the right. Do two sets of 15 repetitions.
Click here for more on How to increase your vertical and see the jump program I recommend – improve your vertical.