College Football Picks For 11 10 And 11 11 2016 Speed and Jumping Drills Used by NFL Football Players

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Speed and Jumping Drills Used by NFL Football Players

The #1 exercise to improve your jump and speed

How much you can squat is a major predictor of vertical jump, speed, and overall athleticism for any sport.

Here are 5 ways to increase this ability.

1. Deadlift

Stand with your feet shoulder-width apart and place a loaded barbell on the floor in front of you. to bend

Grab the bar with knees and an overhand grip, just outside your feet. With your back straight, stand with the bar, driving your hips and glutes forward. Now lower the bar to the floor and stand without it. Then repeat the movement so that for each rep, you start with the bar on the floor.

2. Diagonal chop

Hold a 6- to 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. Be sure to keep your left knee aligned to prevent your toes from turning. Next, pivot on your left foot and bring the ball down toward that foot. It is a repetition.

Repeat 10, then switch sides.

3. Vertical chop

Lift a 6- to 8-pound medicine ball straight above your head with your feet shoulder-width apart. Squeeze between your legs with a medicine ball, but don’t let it touch the ground. Position your hips, knees and feet as you would for a squat. Do 10 to 12 repetitions.

4. Lunge chop reaching overhead reach

Stand with your arms straight and hold a medicine ball above your head. Step forward and land the ball on the step of your front foot. Pause when your back knee is about an inch off the floor

Push back to starting position. Do 10 reps with one leg before lunging with the other leg.

5. Swiss-ball Russian twist

Lie with your shoulder blades and head on a Swiss ball and your feet flat on the floor. Hold your arms straight above you and bring 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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