Sports Football

Plyometric Training for Explosive Movements

Plyometric exercises help improve explosive power for sprints, jumps, and sharp directional changes. A sample workout includes 3 sets of 12 box jumps, 3 sets of 10 lateral jumps over a hurdle, and 3 sets of 8 depth jumps (stepping off a low platform and jumping explosively upon landing). Ensure proper rest between sets (1-2 minutes) to maintain intensity. Perform this workout twice a week for 6 weeks to notice significant gains in speed and agility. Test your vertical jump height and 10-meter sprint time weekly to track progress.