There exercises focuses on single leg plyometric exercises. As shooting and passing in football is executed on 1 leg, these exercises are supposed to help with the balance and stability on 1 leg for footballers.
1:37 Progressive skater jumps
Great for lateral explosiveness. With 6 cones spread evenly. The biggest jump should be maximum effort.
3:18 Single leg rdl jump
Explosiveness going straight up. Balance and stability is very important in this exercise!
4:17 Small to big lateral bounds
With 2 cones. Focuses on ability to absorb force and quickly produce force. (10 reps for 3-5 sets)
5:24 Single leg bounds
Single leg jumps moving forward. Quickly get into another jump after landing.
6:20 Jumping lunges
Focus on the front leg for maximum force production. (10-12 reps for 3-4 sets)