Plyometrics and Strength Training for Football
Video taken from the channel: overtimeathletes
Rebounder Plyometric Training
Video taken from the channel: The Movement University
PLYOMETRICS Power & Explosive Strength Exercises (Upper & Lower Body)
Video taken from the channel: Calisthenics & Weight Training
Speed Training Plyometrics Explosive Power with Kinetic Bands
Video taken from the channel: Myosource Kinetic Bands
Best Plyometric Exercises For Speed. | Overtime Athletes
Video taken from the channel: overtimeathletes
5 Plyometric Exercises For Triathlon Training | Improve Your Speed & Power
Video taken from the channel: Global Triathlon Network
Best Plyometric Exercises for SPEED
Video taken from the channel: Criticalbench
The most common plyometric exercises include hops, jumps, and bounding movements. One popular plyometric exercise is jumping off a box and rebounding off the floor and onto another, higher box. These exercises typically increase speed and strength and build power. Concerns About the Safety of Plyometrics.3 Explosive Plyometric Exercises for Speed and Power. plyometric exercises are basically explosive jumping and hopping moves that require short-but.
Upper body plyometric exercises are difficult because your arms aren’t as strong as your legs. You have to use a medicine or Dynamax ball for resistance to build explosive speed or do exercises that take away most of your bodyweight. PUSHUP HOP (FROM KNEES) Clap pushups are impressive, but they’re difficult and can be dangerous.Cone jumps are the plyometric exercises that enhance your side-to-side explosion and power.
You can enhance your rotational power with transverse cone jumps. The rotational and lateral plane of motion is generally undertrained movements in most athletes.This video is focused on plyometric exercises, designed for speed and power.
All will allow you to be more explosive and fly. At the end I focus on explosive moves with the FLYING KNEE.Plyometric training increases muscle power, which ultimately lets you, jump higher, run faster, and quickly change directions for a variety of sports. They increase performance levels in any sport that uses quick bursts such as sprinting and jumping.
Most traditional plyometric exercises involve some form of jumping, but here we’re focusing on the upper body and not the legs. As with any plyometric exercise, you’ll be generating a lot of force and speed with these exercises. It’s through this force generation that you can achieve enormous strength and power gains in your weight lifting.
Athletes can achieve top speed by maximizing their power production. When designed and implemented correctly, plyometric exercises is an effective and efficient way to increase the power produced.Plyometric exercises are powerful aerobic exercises used to increase your speed, endurance, and strength. They require you to exert your muscles to their maximum potential in short periods of time.By incorporating plyometric exercises into training programs, the speed and force of movement can be harnessed for improved performance and daily activities. Plyometric exercises have three distinct phases, an eccentric phase, an amortization phase, and a concentric phase that releases the explosive force.
What Is Plyometrics Exercise? In short, plyometrics exercises involve rapid stretching and detracting of the muscles through movements like rebounding and jumping to boost muscle power. Benefits of Plyometric Training There are plenty of reasons you should add plyometric training to.Plyometric training refers to a specific exercise modality that is built around jumping, hopping, bounding and skipping movements. They are performed in an extremely fast and explosive manner (Lloyd, 2012).
This is markedly different from other power-based training modalities.Stand next to a wall and, using a double-footed action, jump as high as you can. Now – after a pause – take a step back and step into the double-footed jump: you will find that you jump higher. The eccentric contraction primes the concentric one for a greater power output – so you jump higher.Examining combined plyometric training and speed training, Saez de Villarreal et al. had 14to 15-year-old soccer players train 2 sessions·wk −1 (approximately 40 min·session −1) for 9 weeks using jumping, skipping, and hopping exercises in combination with 10-m all-out sprints.
The experimental vs. control group demonstrated significant.Plyometric movements have shown to torch calories, increase muscle strength, and improves power with explosive movements. Such types of training involve power jumping, repetitive bounding, and.
List of related literature:
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| from Burns’ Pediatric Primary Care E-Book |
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| from The Athlete’s Shoulder E-Book |
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| from High-powered Plyometrics |
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| from High-performance Sports Conditioning |
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| from NSCA’s Guide to Program Design |
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| from Physiological Aspects of Sport Training and Performance |
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| from Developing Endurance |
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| from Beyond Training: Mastering Endurance, Health & Life |
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| from Bodyweight Strength Training Anatomy |
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| from Complete Conditioning for Basketball |
121 comments
woah this is epic! what kind of nutrition do you incorporate with your conditioning? thanks
How much time it takes to increase speed with this exercise??
So plyometrics are good for you to put into your program, but no explanation is given..
ground reaction time is very late while jumping and body alignment is incorrect pls make sure that before uploading any video do it correctly so that other can learn perfect and safe from you, right Sit
Thank you for the invigorating education, proceed and advance upwardly
How many sets? How many times a week?? For how long? Thanks.
Usefull information!
Ps: Tony’s chocolonely är den rätta chokladen!
Thank you for a very interesting video. During my Ironman week in Kona (as tourist I must clarify) I’ve noticed that the vast majority of the age groupers have an above average Vastus Medialis. The same feature seems common in most accomplished fellow cyclists from my local club. While I believe this is a genetic indication of being built for success in endurance sports I would like to know if this can be also trained at certain extent. Despite the same level of regular training I cannot match these guys performance which seem to progress faster and with less effort than me.
can you please guide me how many sets or repition shoould i perform these exercises…guide me’
Plyometrics, upper & lower body training! #plyometrics #fitness #getfit #abs #exercises #ripped #shredded #fitnessmotivation
Should I run your strength program alongside your speed program or what would you recommend?
Am really fast but I run out of stamina really fast how do fix that please?
this is a very vague approach to plyos and speed. 10 sec on and 10 sec off is not speed training. loved some of the stuff here though. very beginner and good place to start if you already know the basics like coordination and skipping. Make sure to research each exercise to see how its supposed to be done from other reputable perspectives! Also make sure to choose exercises wisely in order to be able to fimd and insert progressions from thos basic moves into your workout so you can advance!
-a director of collegiate strength and condition program
That’s a very unforgiving surface to be doing a ployo workout on. Are you concerned with how that my affect your joints?
Been watching your videos for awhile now. I got a question maybe for a future video. What is the difference between plyometric and agility exercises? I play soccer so what types of agility exercises could be beneficial? Thanks and keep up the awesome content.
On the square hops, I wish they showed the whole routine in real time, instead of just jump cuts, because I can’t understand the progression she’s showingfrom what direction to what, and using which foot at each? Same thing with the “Depth Jumps”… it’s shown in partial slow mo… i’d like to see it in real-time without cuts, so I know what it looks like… he talks about swinging his arms but is that after hitting the ground? In both cases, it would only take a three or four seconds in real time to show us the moves. And it’s really the most important thing to see, so we know how it looks when properly done.
Does this help when you’re getting back into running? After not running for atleast 2 years i Was running this weekend and below my knees were in pain for a whole day. Any idea whats wrong?
I regualrly do badminton and tennis, this great demonstrations is really help a lot in endurance and agility. Brilliant!
Great content here. Clear and concise. Have been incorporating plyometrics in my routine more lately, helped me a lot. These add more variations which is always good!
excellent form and super nice body! when you train, you look like “gravitywhos that?”
greets
There are some important things missing from this video. How long should you do this for? Should you do all the exercises in the same session? How many reps/sets?
Verry nice video. Amazing moves
But pleas let us know how much i should do?
Like evry thing you done here X2 or X3??
Thanks
These training sessions have been helping me so much on improving my own conditioning workouts.
Thanks coach. You’re YouTube’s MVP in functional explosive training ������
do you have the hole place to yourself or you just go early?
I love this channel! There’s so much content and the concept of athlete build is gonna be the new trend soon
Damn he has cat like agility! But you MIGHT want to do all this in nothing but a speedo next time!
man this some serious shit! you beasting! I’m now motivated to try some of these. Thanks for the vid!
I am doing these exercises 5:02 for a couple of years. But they appeared to be the most traumatic. I hit my shin a few times when I missed the top of the box. Just this week I cut the skin on my shin open when I hit the rubber top while trying taller table. There was a lot of blood. Are there injury preventing techniques?
I took excellent workouts guide from Unflexal. Just google Unflexal
Problem from those programs is no one tells you that if you loose weight and you are fat from nature you have to be in a diet for a lifetime ����
What type of shoes are you wearing for these type of exercises?
love it! After watching intense plyo push up sets, I couldn’t help hitting subscribe button……. hooah! You are awesome!!!
I play volleyball and used to do long jump and triple jump… if you ever trained for track, sprinting or volleyball you seen all these since preseason. These exercises do work so I can tell from experience this coach knows what he is saying. Also these are not all exercises there are for increasing vertical nor speed. I think this is a good video and informative.
I’m not even sure where to begin. All’s I can say is, wow, 1M likes for what is, at best, a poor video. First, he seems like a nice guy-I’ll give him that. But for someone who supposedly is a CSCS and trains athletes I would expect him to know better. Plyometrics on concrete? Really? C’mon, man. One of the first principles of plyometric training is to be sure to perform the exercises on an appropriate surface-and concrete AIN’T one of them.
Second, he gives some general recommendations on work-to-rest ratios. He starts by saying use a 1:1 approach-that is, 10 seconds of activity followed by 10 seconds of rest. Then (and I can only assume he realized what a faux pas he had made) he offers a 1:2 work-to-rest ratio. While better, I don’t know a single strength and conditioning coach who knows anything about plyometric training who prescribes these exercises using such a ratio. Not only is a more appropriate ratio more like 1:6 or 1:8, but these are much more along the lines of what the governing body of strength and conditioning here in the US (National Strength and Conditioning Association) advises. The paramount principle in all of plyometric training is INTENSITY and if you are not recovered between sets, you will not be able to go at maximum intensity, and therefore you will not get out of the drill all that is intended.
Third, as he finally pointed out at the end of video, none of the drills he was performing are especially revolutionary. Look up any plyometric video on YouTube and you’ll see the same exercises. At the very minimum, please give some suggestions for sets and repetitions-or total ground contacts. And as I mentioned above, get off the damn concrete!!!
Lastly, please give credit where credit is due. Those exercises he demonstrated at the beginning involving the painter’s tape were developed by John Frappier of Fargo, ND; and then made popular by plyometric guru Don Chu in his book Jumping Into Plyometrics. Make no mistake, Frappier had already put together (what he called the 4-Square Pattern) a beautiful progression of bilateral and unilateral plyometric drills involving that same “cross-shaped” pattern demonstrated above. But whereas this guy doesn’t propose any particular list of footwork drills, Frappier actually developed entire micro and macrocycles of plyometric training using this basic pattern.
Frappier pioneered and commercialized speed, strength and conditioning in the late ’80s and throughout the ’90s and into the 2000s with his revolutionary program called the Acceleration Program, a combination of incline treadmill training, plyometric training and strength training using proprietary strength equipment. His purpose-built treadmills reached a 40% grade, up to 30 mph, and were built to withstand the rigors of training hundreds of athletes per day, at the highest level. Most people-strength coaches included, don’t understand or appreciate the concept and purpose of incline treadmill training, but suffice it to say, it allows for targeted, specific neuromuscular training that you simply can’t do in a traditional weight room setting.
Trust me, I was there: there was no sports performance training industry in in the late ’80s and early ’90s, and Frappier’s program quickly grew into the go-to program for professional athletes looking to take their careers to a whole new level. It was-and still is-the world’s largest single network of sports training franchises and is the only one that is protocol-driven and results-based. Nowadays-perhaps due to massive impact the Acceleration Program had on the industry-you find “speed, strength and conditioning specialists” on every corner. Sadly, many of them haven’t a clue what they’re doing. In short, John Frappier was so far ahead of the industry that many of the training tactics that are popular today are tactics woven into the Acceleration Program since 1990.
With that, I’ll end. Like I said, he seems like a nice bloke. He’s standing on the shoulders of the giants who’ve come before him and I hope he appreciates it.
P.S. Get off the concrete
how many reps of each exercise do i have to do?? can you post a training plan?
Hi is this called speed strengh exercise? My knee cap is sore at the minute but I can run 10k with it
i had dunked once on 10ft like 2 weeks ago would this help me dunk the ball often i just off 2 foot?
Have you ever included plyometric exercises in your training? Let us know in the comments below ��
Hey Chris… those first exercises you did with the guys… is there just for warm-up or do you have some running technique coaching intention behind it? If so, is there any book on this topic that you recommend?
How many times a week would you look to complete this training? Or any gym/strength work? (That’s for an amateur). I’m doing standard length but pondering half iron next year.
I was so happy when I finished the exercise because I was so much faster ����️♂️
I’m about 4 weeks into doing plyometrics for the first time and have already started to notice a big difference in both my swimming and cycling. Excited to see what this will mean next summer!
Thanks Coach!
Would these transfer to helping increase my surf pop up?
Straight leg bounds are plyometric exercises? Hmmm. No. Please don’t try to do these while “exerting maximum force”. They are good running drills but not plyometric. Wish you guys had shown some upper body plyometric exercises which can be useful for swimming and/or discussed the usefulness of combining heavy lifting and plyometric exercises together. So much possibility with this topic that was missed.
That last serie of rows. Is it with more volume or less reps and more power?
Is this gonna ware and Tare on joints?also can it be done on carpet? And barefoot?
Does Heather have any education or experience in personal training, or does it come from being around other coaches as an athlete? She’s really good at it.
1:38. 2( 1:55), 3( 2:11) 4( 2:19)² note: 1to1 or 1to 2 rest. 4( 4:05) 5( 4:19) 6( 4:35) 7( 4:56) 8( 5:13) 9( 5:24) 10( 5:40)² 11( 6:00) 12( 6:12) 13( 6:45)
I enjoyed tonight’s episode, however i have some light-hearted observations, so please take them with a pinch of salt.
1. At 2:11 Heather has become a mime artist 😉
2. 2:22 All I can think about is…..
It’s just a jump to the left
And then a step to the right
With your hands on your hips
You bring your knees in tight
But it’s the pelvic thrust
That really drives you insane
Let’s do the time-warp again
3. 3:34 GTN does parkour 😉
As I said, I enjoyed the episode and will try some of these out.
BTW Heather, with moves like that, you may get invited on to next year’s Strictly Come Dancing
I’m really unhealthy so want to get fit but I’m also very scrawny so don’t want to be loosing weight (apart from on my belly and moobs 😉 )..what’s the best thing for that?.. on a buget:-D
What is the difference between power jumps for distance and bounding?
Loved everything about this video form, speed, exercises, rest, etc. EXCEPT that it’s done on concrete!! Everything else is spot on.
Hi, you showed how.
What about quantity of each exercise? How many or how long do? How many series of each exercises? Thx for response:)
How effective is Episoketren System? We have heard many amazing things about this popular training program.
great video and it clearly displays the elasticity and athleticism you have… could you do a full warm up stretch routine? stretching in sports is so undermined… especially with recreational sport and gyms…
In 17/01/2020, I buy one program US$ 79,96!!!
than in my credit card,
You charge another 5 programs: US$ 124,96, US$ 67,00, US$ 19,00, US$27,00 and US 83,60
Can you cancel!!! please
Aware it’s an +2yrs video…. Gotta say, a minute and half into it and i was sold. You my friend, now have yourself a spanking new subscriber.
Nobody better dare call this “cross fit” this is not “cross fit”
Try to maintain dorsiflexion during the single bounds. Plantar flexion dissipates that stretch reflex and hinders the transfer of energy. Plus, you’ll end up with shin splints pretty quickly and I think we can all agree that’s no bueno. Solid list other than that!
Not much difference between Power skips (for distance) and Single Leg Bounds -right? Great video!!
do you ever have a problem with turf toe? do you do any warm ups/ stretches for your feet?
4:34 & 4:55
When You happy after graduate from College ��������
i’ve got a question, how many rep and sets optimum to gain results?
Excellent videos. Full of awesome content. Incredible basic drills that WORK. Keep it up brother. YOU’RE KILLING IT
guauuu!!! me encantaron estos ejercicios voy a intentar hacerlos para ver los resultados
How this man ain’t hit a mil subscribers yet!? Stay giving different variations on athletic workouts and etc. Damn near the only athletic channel YouTube got that’s worth watching. Everything else either CrossFit vlogging or bodybuilding
Hi Kris, i can’t find in ITUNES this song; can u help me? i found ” WE HAD DISCO”, but with a different remix… if u can, please help me! ciao your disciple!
Impressive workout. It kind of looks like a Parkour conditioning workout, (for balance and agility).
How the hell to get into shape to that degree, bloody amazing, Mr Superman!
I get the myriad of athleticism involved in doing one arm presses like that but what about doing em for progression in bodybuilding?
As an ex-model and trainer, I have to say that is one of the best videos I saw. I am definitely inspired and may never use weights again.
damn you seem so light when you jump even though youre a big guy thats goals
if anyone has tried the flight system please lmk your results from it
The death jump… that sounds treacherous. I thought it said death jump at first. I’d just rename it heavy squats.
Incredible video man thank you so much. Cant express how grateful I am for youtube and obviously you
tnx for the motivation you are sharing with us!! STAY STRONG:-)
Want to be the absolute best athlete out on the field? Use Myosource kinetic bands…. your performance will skyrocket…
This is what Ezekiel Elliott is missing,coach mann/TRACKDALLAS
i’ve been doing calisthenics for a little more than 2 weeks and i can already do 5 superman push ups:D
qualcuno sa come si chiama quel aggeggio con gli elastici al minuto 1.40??
Yeah great stuff fella. This is seriously the sort of figure, and the kind of functionality that the rest of us ought to be looking for. A great step forward in my view. If your muscles aren’t setting you free to some extent from gravity, then what are they good for? Thats the test. Extra muscle that locks you down into gravity, versus the right amount of muscle (and conditioning) that allows you to better overcome it.
Bravo… And Onward.
I just want to hate you and those bracelets but those exercises are great especially coming from a hockey player I will use those all the time before ice skate for a good dynamic warm up. Great videos and no more talk about the bracelets I was just kidding
For the strength portion have u switched to an absolute strength focused day and a more hypertrophy/structure focused day for upper body?
I just wanted to thank you guys for uploading this very useful information, if I win any race in 2019, it would be thanks to your videos and advices. ��������
All of these exercises are extremely effective. I’ve been following a similar program to get back into trail running and I noticed benefits immediately. You’re not just increasing your speed but also strengthening the connective tissue(s) of your feet, calves and ankles. Nicely done.
i tried these in my apartment, their intense, good for the heart too
How far or what distance is best? How many sets in each? Distance and height?
Good job and video. Another one Try taking off your legs as well when doing the ball & block plyo pushup.
Calisthenics & Weight Training how to progress in plyometric exercises? And what would be the best range of sets and repetitions to work with plyometric exercises? Thank you for your attention, and sorry for my english.
Hmm, how do you balance this with strength training? Or can this replace strength training like barbell squats?
hello! how do i structure my workouts, i.e. number of reps/sets or duration?:D
If you people really want to know how to use plyometrics and weights and program them properly, I would recommend reading the relevant chapters from a strength and conditioning text book (the NSCA Essentials of s&c is the one I recommend).
i am trying to bulk up my calves, how many reps you would suggest for your polybox calve jumps?
I know you’re more “on the field” sports kind of coach, but I’m sure the same, if not similar principles apply to MMA. That being said, could you do videos on exercises that could help explosiveness for both upper and lower body, in terms of MMA training. Punching, Kneeing, Kicking, etc.
Hi Coach,
As you’re into fitness coaching would like to have some advice from you
I’m tall 6.1 ft tall 70 weight (less weight as per my height)
I love running & cycling
Now also have realized that running helps me to gain weight instead of losing it
I have started my running practice for marathon twice a week
but later got to know that I need more energy and stamina for same to push my running practice to another level
so now I’m now confused between Functional Training or Crossfit or Yoga as which one to choose as add on
or either 2 of them
Very nice exercises
I would recommend incorporating this method
#12REACT Response Training
To improve your response speed
Download the app from: http://www.12react.mobi
Select 3 exercises you want to work on
For each exercise, give a number and each time the number on the screen changes you perform the following exercise
You can catch up on more options by using the links at the bottom of the app
You can add more numbers or letters to your workout
You can also change the speed the numbers change on the screen by long pressing the set and adjusting it to the workout program
And of course, add more sets to work varied
I’d love to hear your opinion on the app and method
More examples of training can be found on the channel
http://www.youtube.com/12react
All the best Coach Agmon and #12React Reaction Workout team
Do anyone know about Episoketren System? Does it work? I hear lots of people improve their soccer skills using it with this popular training course.
Hey Kris u r absolutely great…. M damn motivated by ua vids I juz wanted to ask if u train abs nd core everyday or like other muscle group u do it juz 1 or 2 times a week….. plz plz plz do telll me…. m really looking frwrrd to follow
THE INTENSE PLYO PUSH UPS MIGHT BE GREATEST EXERCISE IVE EVER SEEN I HAD TO TRY IT IMMEDIATELY!
you have a low body fat ( look at 6 %) have you ever been made a cardio training? did you only power ‘s/speed’s exercises and trainings?
Did a 40yard sprint for football (I’m the qb) and I ran a 5.4 which ik is really slow, is it possible for me to get in the average speed range to fast or I’m a stuck at being a slow person?
Kris, with your ninja-like skillz, I am surprised that the CIA has not recruited you as an operative/assassin. Of course, maybe they have. LOL.
Is is healthy to do those exercices while carrying weights? Anw nice video❤
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Man I thought I was super athletic, but you must be an alien or something! Probably the most springy/explosive/athletic guy I’ve seen on Youtube! Thanks for the video…truly inspiring! I’m aiming for your level now, haha!
Please more videos like this. I miss your plyo videos.
You are the greatest. Lead us.
helo boss…can i apply this for my muay thai traning….i think its usefull for my explosiveness….
You make those toe taps look easy until one tries them. My heart rate spiked in no time
I feel more active just watching that!. Tries to do one of those push ups.. Falls flat on face lol ��
how many times should a football player who trains 6 days a week be doing these per week? Also does this help with acceleration? because I love Skilling past players but need the speed to create more time for crosses or shooting etc.
Wow! you have an incredible physique and atletic ability to match!
Great stuff…I even throw this at my distance runners(who are weak as all get up)
as it is called the gym where you make your own videos..??? and where is located..??
Best body ever? i don’t like overtrained legs, but yours are definitely looking perfect! Great job, from France
Be good if posted more workouts rather then just the exercises
Why do all these football players do rows where the tip of the elbow doesn’t even go past the lat? Way more bicep that back here.
Hi there,
Great content, as always.
Are these excersises applicable for long distance runners (5k, 10k, half) one or twice a week, or are the need different plyos?
thanks!
Coming from a track and field athlete I do those for warm ups everyday and is it just me or is his form not correct just trying to make sure so others get correct form so that y’all don’t get injured or hurt. Any runner who does these think that the form is not correct or what
Great Vid, and thank for the inspiration 😉
I started the plyometrics in my traning just 2 months!
Do you teach your athletes more toe running or heel, hamstring and hip rotation?