10 minute jump rope workout
Rest 10 seconds between each exercise: 20 sec – Jump Rope Regular Bounce 20 sec – Jumping Jacks 20 sec – Jump Rope Regular Bounce 20 sec – Air Squats 20 sec – Jump Rope Regular Bounce 20 sec – 10 Push-ups 20 sec – Jump Rope Regular Bounce 20 sec – High Knees 20…
Full 7mlc workout to improve explosive speed
Plyometric workout Pogo jumps x 10 Single leg pogo jumps x 10 each leg Forward hops (both legs) x 10 A-skips x 10 each leg Lateral A-skips x 5 each leg Jump squats x 5 Jump lunge squats x 5 each leg Lunge to knee drive x 5 each leg Toe taps on a step…
How to do a kettlebell swing
How to do a kettlebell swing correctly Start by standing with your feet shoulder-width apart, with the kettlebell on the ground in front of you. Hinge at your hips and slightly bend your knees to grab the kettlebell with both hands, keeping your back straight and your chest up. Lift the kettlebell off the ground…
Workout for explosiveness
Double Leg Bounds Tip: Arm sweep forward 5 sets of 4 jumps Plyometrics: Double Leg Bounding To perform Double Leg Bounds, start in a standing position with your feet shoulder-width apart. Take a long jump forward, landing on both feet with your knees slightly bent. Immediately jump forward again with both feet, as far as…
Rope skipping to become a better footballer
Rope skipping is not only beneficial for boxing, but for all sports as it helps to keep in shape, stay fit, improve your footwork, reaction time and speed. Excercises start at 4:17. 2 reps of 60 seconds – 30 seconds rest for each: 1. Run skip (4:17) 2. Footwork (4:57) Jumping jacks Jump alternating left…
Drills to improve explosiveness
TIP: include explosiveness exercises in your weekly schedule. 5 body weight exercises: Jump squats: 10 reps x 3 sets with 20 seconds rest in between sets Jump lunges: 10 reps (5 per leg) x 3 sets with 20 seconds rest in between sets Lateral skis: 10 reps (5 per leg) x 3 sets with 20…
Resistance band exercises
“To get the most out of them, plan for two resistance band sessions per week, resting at least 48 hours between sessions. Select six exercises from the Base Exercises section and two from the Soccer Simulation section for a total of 8 exercises. Perform 15 reps on each exercise for three sets, with a 30…
Learn sprinting technique
Basics: from A-March to A-Skip. Focus points: 90° degree angles at ankle, knees, hip & elbow good posture: stay tall maintain slight forward lean drive foot underneath center of mass Advanced: A-Skip, B-Skip & More.
How to dribble with speed (7mlc)
7mlc explaining how you can beat defenders simply by keeping your own speed while adapting to the body position (i.e. hip-rotation) of the defender. It all comes down to using the momentum of the defender to your advantage (while keeping some of your own momentum) and accelerate into the other direction. Move #1 (0:33): if…