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Speed and Jumping Drills Used by NFL Football Players
The #1 exercise to develop your jump and speed
How much you can squat is one of the best predictors of vertical jump, speed, and general athleticism for any sport.
Here are 5 ways to increase this ability.
1. Deadlift
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 in an overhand grip, just outside your legs. Keeping your back straight, stand upright with the barbell, pushing your hips and glutes forward. Now lower the bar to the floor and stand up without it. Then repeat the movement so that for each rep you start with the barbell on the floor.
2. Diagonal chop
Hold a 6-8 pound medicine ball or plate in front of your chest and stand with your feet shoulder-width apart. Pivot on your right foot and rotate 90 degrees to the right, while lifting the ball up and to the right. Make sure to keep your left knee in line with your toes to prevent it from twisting. Then, pivot on your left foot and bring the ball to that foot. It is a repetition.
Do 10 reps, then switch sides.
3. Vertical chop
Lift a 6-8 pound medicine ball directly above your head and stand with your feet shoulder-width apart. Cut between your legs with the medicine ball, but don’t let it touch the ground. Keep your hips, knees, and feet aligned as you would for a squat. Do 10 to 12 reps.
4. Reach Lunge Chop To Overhead Reach
Stand with a medicine ball above your head with your arms extended. Lunge forward and bring the ball over the instep of your front foot. Pause when your back knee is about an inch off the ground, then
push back to starting position. Do a set of 10 reps with one leg before rushing with the other.
5. Russian twist at the Swiss-Ball
Lie down 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 roughly parallel to the floor. Pause, then rotate to the right. Do two sets of 15 repetitions.
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