We are searching data for your request:
Upon completion, a link will appear to access the found materials.
A quick first step can mean more open receptions.
A quick first step can make the difference in whether a wide receiver gets open or which lineman gets the upper hand on the snap of the ball. You can improve your first step and ability to accelerate with explosive training. Plyometrics, which are explosive exercises that develop the neuromuscular system so that your brain is able to transmit signals to your muscles more quickly, can be incorporated into your training regimen twice per week, just after your warm-up.
Box Drops with Sprints
You'll need a plyo box and room to run to perform box drops with sprints. This exercise combines two separate exercises into one. For the box drop component, stand atop the plyo box. Box drops place significant stress on your musculoskeletal structures, so start with a 12-inch box. Step off the box to drop to the floor. Land softly, with both feet hitting the floor at the same time. As soon as you land, explode into a 20-yard sprint. Complete a total of six sets, resting 60 seconds between each one. This drill helps you learn to overcome inertia as you do when you explode off the line in football.
You'll just need a single cone to perform the hop-hop explosion drill. Stand to the side of the cone. Hop sideways over it. Once you land, hop back over it to return to your starting point. As soon as your feet hit the ground, explode into a forward sprint for 10 yards. Complete 10 reps, resting 60 seconds between each one and alternating which side of the cone you begin on. You can also perform the exercise while exploding into a back pedal instead of a forward sprint. This would more closely mimic how a cornerback has to move when the play starts.
Sprinting while using resistance, such as a weighted sled or a resistance band or cord, can help you improve your ability to overcome inertia and take off more quickly. Keep your sprints to just five to 10 yards. Start from a static position, with your feet set like they would be when you're on the line before a snap. For example, defenders commonly begin with their feet in a square stance while wide receivers line up in a split stance. Explode into a sprint, trying to get up to full speed as quickly as possible. Complete five to 10 sets and rest 60 seconds between each one.
Ball Reaction Drops
For ball reaction drops, you'll need to recruit a partner and acquire a tennis ball. Start in an athletic position with your feet at hip-width apart and knees slightly bent. Have your partner stand in front of you with the tennis ball. Your partner drops the tennis ball, and you sprint to try to catch it before it bounces a second time. If it's too easy, it's time for your partner to step back a bit. Have your partner mix up where they drop the ball.