Sports Football

Strength Training for Explosiveness

Explosiveness is essential for quick sprints, sharp turns, and powerful shots in football. Focus on lower-body exercises like squats, lunges, and box jumps to build power. For a sample workout, perform 3 sets of 12 squats with a moderate weight, 3 sets of 10 lunges per leg, and 3 sets of 15 box jumps. Include exercises for your core, such as planks (3 sets of 1 minute) and Russian twists (3 sets of 20 repetitions). Dedicate 2-3 days a week to strength training, with at least 48 hours of recovery between sessions. Over a 6-week period, gradually increase the weight or resistance to continue building strength and explosiveness. Track improvements by measuring your sprint times or vertical jump height weekly.