Posted under:
Football TipsSUPPLIES
- Ankle weights
- BOSU
- Gravity belt
- Weighted vest
- Swiss ball
- Barbell
Overview
Football and basketball are two high intensity sports. Judging by the fact that basketball is all about jumping to shoot, block and rebound, one would be fooled in thinking that football doesn't require much jumping ability. As a matter of fact, jumping takes place all over the field. This is the case with blocking field goals, jumping over the line of scrimmage, jumping up to block passes, jumping to defend passes and jumping to catch passes. Now all that is left is a few steps to follow that can help increase the height of the jump.
Step 1
Do weighted jump squats. This is performed with a barbell across the shoulders and two spotters--one on each side. To perform the exercise, do a squat then explode up in the air. Land soft on the feet, absorbing the impact with slightly bent knees. Go back down into a squat and then explode up again.
Step 2
Perform burpees. This is a sport specific exercise that can translate into both football and basketball. Stand with your feet about shoulder width apart. Squat down, place your hands on the floor and kick your legs behind. Go right into a push-up, then snap your feet back forward and do a jump squat with your arms extended high in the sky like you are signaling a touchdown.
Step 3
Back extensionsStrengthen the core. Most jumping power is generated from the core. Perform exercises that target the upper and lower abs, the obliques and then muscles of the lower back. Some examples are Swiss ball crunches, Swiss ball jacknifes, side crunches and Swiss ball back extensions.
Step 4
Increase your free form weight. To do this, add resistance to your body. Wear ankle weights, a weighted vest or a gravity belt for all your daily activities. Your body will grow accustomed to this added resistance. Then when it comes game time and the weights are taken off, you will be lighter and be able to jump higher.
Step 5
Stretch your body. Flexibility is very important for all aspects of training. It will help increase your range of motion and reduce the chances of pulling muscles and injuring connective tissue. Perform stretches that target all the major muscle groups. Before activity do dynamic stretches which are in motion, and at the end of training perform static stretches which are held.
Step 6
Balance makes perfect. In the game of football and basketball, balance is always being compromised. A lot of times this is the case while jumping. To increase balance, stand on a BOSU. After you are comfortably able to stand on two feet, progress to one.
TIPS AND WARNINGS
- TIP : You can also wear the gravity belt and ankle weights during training. Just make sure to lessen the load a little and make sure that you can still perform with a good range of motion.
Another good way to increase flexibility is by attending yoga class.
- WARNING : Do not use heavy weights when performing weighted jump squats. This will put too much stress on the vertebral column and it can also throw you too far off balance.
