How to Play Football: Plyos & Jumps

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Tuck jumps. Here we are just going to bring the knees up to the chest as we pop off the ground. Do sets of five to ten. You want to do three to five sets of five to ten jumps each time you do this. Pull those toes up, get ready for the ground, spring and explode off the ground.

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Next, let us do hitch hops or a one-legged run. Here we are going to bring the knee up, the heel up. It is the same action as running forward. It is great for balance, power, agility. This is all of your speed skill mixed into one drill. Balance out by doing both legs equally. Whatever you do with the right, you have to do it the left. If one leg is weaker and is not a skill, maybe doing an extra repetition or two to try and build that opposite leg to be as strong as your dominant leg.

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Bounding: here we are going to jump from one foot to the other. Knee up, heel up, toe up, we want the power to come from the front side of your body. These explosive push off and drive. Great for sprint speed to get down the field.

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Transcription by: Scribe4you Transcription Services