[HELP] Plyometric Training

[KevinBoss]

Can anyone provide a workout or anything of that nature for Plyometric Training. Keep in mind this is for football... I want to be able to jump higher, run faster, and be more explosive then I am already am.

Everyone keeps telling me to do some Plyometric Training, so can anyone help?

[ahughes53]

Can anyone provide a workout or anything of that nature for Plyometric Training. Keep in mind this is for football... I want to be able to jump higher, run faster, and be more explosive then I am already am.

Everyone keeps telling me to do some Plyometric Training, so can anyone help?

Vertical Jump Bible, I've heard nothing but good things and the workouts aren't easy. If you're interested let me know and I can forward it to you.

[snyder9233]

Vertical Jump Bible, I've heard nothing but good things and the workouts aren't easy. If you're interested let me know and I can forward it to you.

hey can you forward it to me, if possible

[TwiceTheSpeed]

VJB is good...I would recommend you do some research of your own, whether it be on youtube, or just search engines. You can find some good unique workouts if you try. Kelly Bagget creator of VJB is very good, and has a lot of articles out there that can help you.

[user456121]

Vertical Jump Bible, I've heard nothing but good things and the workouts aren't easy. If you're interested let me know and I can forward it to you.

You probably want a routine with more lateral movements for football. You should also be able to squat 1.5 times your body weight before you can take full advantage of plyometrics. What position do you play?

[07hudson]

On top of being able to squat 1.5 times your body weight before hitting plyometrics this is something I did last spring that helped tremendously

Warmup: Jump rope and ladder drills

Box jumps 3 x 10
Jump Tucks 2 x 10
Skips 2 x 10
Frog Jumps 2 x 10
Bulgarian Split squats 3 x 10

....might be slightly different than this, if I remember I'll let you know. Jump exercises are prob the best exercises to recruit fast twitch muscle fibers though. That and squatting below parallel.

[KevinBoss]

My freshmen year I played oline DE and stoped playing and I am going to be a senior next year... I plan to play TE and MLB...

Thanks for the help


Hudson thanks for the routine I will build from that, I have been doing a lot of research.

Anymore info

[ahughes53]

You probably want a routine with more lateral movements for football. You should also be able to squat 1.5 times your body weight before you can take full advantage of plyometrics. What position do you play?

Yes, lateral movement is key, of course. The VJB builds explosiveness and builds up your vertical, obviously, so it mostly helps with how high you can jump and how quickly you can start and stop and restart movement. Though, it does have a few lateral movement exercise in there. At some stage you do want to add in some yoga or something to get your flexibility up, stretching is very key to any good athlete, also. I can't stress that enough, STRETCHING!!!!!!! Dynamic stretching using, such as jump rope is usually better but running a lap around the track or and then doing stoic stretches gets in the job done too. I'd highly recommend VJB and yoga though, there's a few balance exercises that are good to do too, like table tops and stuff like bridges that are nessicary for core strength. No matter what position you have to be well balanced between, lateral speed and straight line speed, but I personally have(had) very good straight line speed (4.9 for a HS D-end is pretty good IMO, unless you're a D1 recruit, which I was not, obviously) but because my lateral movement (agility) wasn't very good, I had very poor game speed, but I had good acceleration, that was the problem with the whole team because of our training style. I don't know if Jumpstretch is a national thing, I've only ever heard of it in Youngstown, Ohio, and whenever I talk to someone from out of state they never seem to know what I'm talking about. But if it is, that's a (and I'm capitilizing all this for emphasis) GREAT TRAINING PROGRAM FOR SPEED AND LATERAL MOVEMENT AND EXPLOSIVENESS. It's just band training and lateral movement drills (you do a lot of the shuttle drill they do in the combine, band squats, band runs/back pedals/feet shuffle, umm some other things too I can't remember) but it's great for all that and conditioning. But definitely add in a lot of stretching and lateral movement drills, we didn't in high school, and just used jumpstretch to agility train basically, and it helped a lot, but we definitely could have used more.

[federaldb59]

This site has some good drills on it. go to the bottom and select a goal.
http://www.nike.com/nikesparq/?local...t=football_men