Does anyone know of good plyometric exercises to gain speed for football?

Question

I wanna know some good plyometric exercises that will help me build speed,agility,explosive power and quick change of direction skills other than kickbutts and knee lifts.

While im on the subject of football whats the best way to lower your shoulders when running with the ball and when tackling?

Answer 1

Speed comes from the core. I did all the training I could, built leg muscle and ran, but I didn't gain a lot of speed until I worked the core.

I went from a 5.6 40 to a 5.3/5.2 40 working the legs and running. Then all speed stopped, I was stuck at 5.2.

I really started to concentrate on core strength. I work my abs and obliques all the time. Then I started to gain speed again. I went from my 5.2 to a 4.9. I hit my personal best at an evaluation...woo hoo!

Answer 2

You would be amazed at what jumping rope would do. You'll jump high run faster and probably lose a couple 1/10 seconds of the 40 within a month

Answer 3

i agree with the first answer. i cant remember if your picture was that of a guy, but i'll assume it is. you're only in grade 9, you will keep growing for another couple of years. you think michael jordan was as big as he was in grade 9? start doing leg presses and jump rope. i know jump rope may sound lame, but its a great way to get your leg muscles loose and flexible and "springy". look at martial artists, they all jump rope, and look how high they can jump. even try doubles, or triples (one jump, 2 or 3 full circles of the rope). teaches you to jump higher so you can pass the rope under your feet as many times as possible, and improve hand speed. and i know you're only in grade 9, but shoes can matter, but not to the point where you're jumping like a kangaroo. look for good quality, reputable shoes that are designed to increase your jumping height. girls can hardly jump high in high heels, better in casual flat-foot wear, even better in sports performance shoes. another way to strengthen the tendons in your feet is to go to your stairs, stand on the edge with your toes so the rest of your feet are off the edge, and do "tippy toes" while on the edge. it improves the muscles in your feet, adding to your "spring" capability. every muscle in your body counts, not just your feet and legs. use your arms and body for added boost. when you try to jump as high as you can, do you keep your arms at your side? or do you swing them up as you jump? think of the motions that'll propel your jumps higher.

Answer 4

All plyometrics have to be executed in sequence...not just the ones you like, when you like them.

They breakdown the mechanics of running and focus on specific antagonistic sets of muscles...

Gotta do 'em all.