Plyo's for speed and strength

[Tough92]

Right now im training for football and im looking to get stronger as well as faster.And i need some good plyometric exercises for my legs so that i can get faster and stronger legs.

Here is my sheduale

mon:workout
tue:rest
wed:workout
thurs:rest
fri:workout
sat:0ff
sun:0ff


So i need some good plyometirc exercises i can for my legs on the rest day and sets and reps would all so help alot.(Please post ones that are pretty straight foward because i dont want to get injured doing these)


Thanks

-Tough

[BigJoex89]

Air Alert 3 is nice though it does have alot of jumping involed so theres a possibility of messing your knees or ankles up. The obvious exercises would be box jumps, squat jumps, depth jumps..then lifting wise you would be looking at Deep squats at a faster (controlled) pace, hang cleans, power cleans, front squat..Also not sure cause I never tried this exercise your shoulders if youre looking for vert because from what Ive been told when you throw your arms up to jump it helps a little bit (Not sure about that so take it with a grain of salt)

[Lager1]

One legged squats, lunges, broad jumps, vertical jumps, sprints, run uphill/stairs.

[Robb_P]

Air Alert 3 is nice though it does have alot of jumping involed so theres a possibility of messing your knees or ankles up. The obvious exercises would be box jumps, squat jumps, depth jumps..then lifting wise you would be looking at Deep squats at a faster (controlled) pace, hang cleans, power cleans, front squat..Also not sure cause I never tried this exercise your shoulders if youre looking for vert because from what Ive been told when you throw your arms up to jump it helps a little bit (Not sure about that so take it with a grain of salt)

Air Alert is too dangerous, don't try it.

I wold reccommend that you get Kelly Baggett's Vertical Jump Development Bible.

[BigJoex89]

I used Part of AA3 for rehab after I had surgery on my ACL ..but it was under the watch of a doctor

[Tough92]

bump

[OLP]

http://www.brianmac.demon.co.uk/plymo.htm
http://vertcoach.com/articles.html

[zoo4life]

http://www.athleticadvisor.com/Weigh...ram_design.htm

Best of luck

[deron2007]

What r u guys talking about AIR ALERT is the best thing i ever did.After i did ari alert i got a little faster and i went from a 28 to a 40inch vertical from that but yea i did do mine on carpet so i wouldn't mess up my knees but anything can mess up your knee

[OLP]

I think it was jayhawk that originally posted this link in another thread regarding the strength shoes

http://www.pponline.co.uk/encyc/0036.htm

[Tough92]

I was of doing depth jumps,tuck jumps, and hurlde jumps 3 times a week to get my legs stronger and faster.Is that good??

[deltaforce]

whats airalert?