The Best Plyometric and Strength Leg Day for Footballers
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- Опубліковано 7 жов 2024
- This video is helping footballers and athletes have a good session for plyometrics and strength within their legs on the basis to becoming stronger, faster and explosive.
Within this video I also have mobility drills, activation drills and isometric drills all in one.
As mentioned in the video the link for my new website is tlaa-training.com and this is where you can buy gym plans and book sessions with me.
For anyone looking to implement plyometrics into their training, start with conditioning your body to first absorb force then progress onto plyometric exercises.
Here's an example on how to progress plyometrics over time:
snap downs > altitude landings > broad jumps > miometric jump (concentric phase of a box jump) > box jumps > unloaded jumps > loaded jumps > bounding/hurdle jumps > depth jumps
Hope this helps!
If you're a beginner, aim for around 50 foot contacts per session (for example: 5 - 10 reps for a total of 50 foot contacts) then gradually increase up to around 100 foot contacts. As intensity increases volume should decrease. Train bi-laterally before uni-laterally and forwards before sideways! To follow on from my comment above here is a further example on how to prepare and progress your plyometric sessions:
Phase 1 (movement and co-ordination):
Examples: Skipping, jump rope, jumping
Phase 2 (landing/force absorption:
Examples: Depth drop, snap down, counter-movement jump, box jump, hop and stick
Phase 3 (Plyometric strength):
Examples: Small hurdle jumps, squat jumps, pogos, hops, continuous jumps
Phase 4 (Plyometric power):
Examples: High hurdle jumps, drop jumps, distance hops, bounding, rebound jumps
can you tell me your weekly routine where you incorporate speed training upper body and lower body stretching etc
@@1houdinee goat
legend!
regarding the overall session tho, don't you think it's a bit too much volume in total?
@@itsbgdn Which session are you referring to? The examples I provided above are examples on how to prepare then progress (over a period of time). Not all in one session. If you’re looking to optimise your performance for sport/whatever then I would suggest using a periodised training plan to achieve this
Summary:
cardio warm up 5-10 min
Stretch
20 sec pogo jump
Plyometrics:
2x5 approach box jumps
(2 min rest after set)
2x5 squat box jumps
3x5 seated box jump
3x4 drop box jumps
(2 reps left 2 reps right foot)
3x5 Single leg box jump
Change of direction:
2x6 lateral jumps
3x6 lateral skips
Strength:
(3min rest per set)
3x8 trap bar deadlift
3x8 Weighted hip thrust
3x8 Hamstring curls
Isometrics: 12:57
30sec Lunge iso hold (2 sets each side)
30secGlute bridge iso hold (2 sets each side)
Cooldown:
Copen stretch
Child’s pose
Actually watch that shit urself
2 weeks in and i already jump higher. Thank you❤
Great content -- although with that being said, you have no right to get annoyed at people accidentally walking into your video, at the end of the day its a public gym and you don't own that space, if anything you should be asking peoples permission to film near them since you're going to be putting it online.
I totaly agree
@@ara0831 Yeah -- but the technical information was very good. Just need to be a bit more understanding and sympathetic towards others.
yeah you're right. good video still
Hes clearly joking
Yeah you're right, as a new content creator it was difficult for me to adjust to at first but I'm learning as I go along, I'll keep this in mind from now on
Thank u Bro i really apreciate ur videos . They r really gonna boost the lvl of every footballer that takes this seriously and start puttibg in work
Summary:
Lower body workout (TheFirstKayB)
Plyometrics
* 10 mins jog (warm up)
* Pogo jumps (20 sec x2)
* Approach box jumps (5 x 2)
* Stand-off box jumps (5 x 2)
* Seated box jump (5 x 3)
* Depth drop into jump (4 x 3)
* Single leg box jump (5 x 3)
Change of direction
* COD lateral jumps (5 x 2)
* Lateral jumps (6 x 2)
Strength
* Trapbear deadlift (8 x 3)
* Hip thrust (8 x 3)
* Hamstring curls (8 x 3)
* Bar squat (10 x 3)
* Bulgarian split
Isometrics
* Iso hold (30 sec x 4)
* Glute bridge Iso hold ( 30 sec x 4)
Cool down
* Cobra Stretch
* Child’s pose
* Leg to chest stretch
* Flexor stretch
* Hamstrings stretch
* Butterfly stretch
Thanks Kay for the routine it’s amazing keep on the good work
(Pin this)
Needed this as an aspiring footballer🙏🏽💯
It's a video that helps a lot. I want to see more videos😊😊
Thank you very much. As a young footballer it helps me a lot
7:05 oh sorry, we didn’t knew this is your OWN gym, Mr. Content Creator
Bruh its clearly a joke
He said when they can “see” the camera. Don’t click on the video if it wasn’t genuine then
Thank you very much bro, I think this video will help many footballers
Keep working hard❤
all the way from south africa, luving ur work man
Great content, will definitely apply this to my next session.
Saying that you DO NOT OWN THE GYM. If you’re getting annoyed at people who are walking past your video while filming at a public place, you should have not recorded at the first place. You don’t own the gym and space. You do not have the right to tell people to not walk through your camera or be annoyed at them doing so. It’s a public place bro.
Other than that great content.
Thanks bro, good luck training
God bless you
Needed this thank you so much bro❤
Great man. But please stop getting annoyed at people walking through. It seems make you look entitled like they gotta adjust to your life as if they gym is yours. Last thing you want is Joey Swoll coming after you. Great stuff though
Keep going bro thank you for the amazing video
Nice channel g, well organised. Certain man got their teachers degree lecturing on what you can and cant say about people walking into your videos.
Great workouts! Thanks for sharing from Los Angeles
Bro please do video on upper body plyometrics
workout 🙂
very helpful thank u so much
Man, amazing training, Thank you❤
LEGEND
Great vid this bro . Impressive box jumps 👊🏻
Thank you for your exercises,bro
Great video. I’m going to do some of these exercises. Thanks
vid is dope preciate bro much love from toronto btw the intro beat is tuff
Really good video thank you for posting
Buenos ejercicios! No pasa nada con las perdonas que pasan frente a la camara igual son buenas tomas, es un gimnasio! Feo es cuando la gente se pone a ver redes sociales o se ponen a charlar y tenes que estar esperando a que se salgan. Al estar pendiente de eso o cualquier cosa que te haga enfadar hace que todo el trabajo que haces no valga la pena porque lo unico que haces es absorber o generar negatividad, y eso contraresta.
Hi Kay, while others said, "you have no right to get annoyed at people accidentally walking into your video", That logical comment is an inspirational hint that pushes you to think outside of the box!! I mean look around your gym brother, you're probably the top customer in the best form!! Have you ever wonder why other customers using the same hardware like you don't have the sharp peripheral vision that you have?!! Because what matters the MOST is the SOFTWARE, aka DETERMINATION!! I mean if they do, I'm pretty sure they won't walk into your video. Now just try to imagine those still have some passion left in their mindsets wanna up their Sunday league games while struggling with making ends meet. I strongly believe if you could figure out how to present your solid knowledge at totally different environments, for instance: living rooms, back alleys, side walks, bike paths, parking lots, local parks with just some benches or whatnots, I'm pretty confidents the number of your subscribers will exploded by a few K easily! Good luck, Kay!!
AWESOMEEE
Needed this thanks bro ❤️💪
your video is te best for the plyometria for my opiniun
Keep going tbh i learned a lot from u❤❤
Great video. One question about the training session: how long did it take you to complete the whole thing? isnt it better to split between pylos and weights? like twice a week pylos and once a week heavy weights. thanks man!
thanks i apreciate your work
Great video 👍🏽
Thanks man
this is amazing thank u so much
Absolute fire man, keep it up 👊
Thank you bro 💯
Nice bro loved it ❤
love how mad he gets when the ppl pass by its funny lol
Please more videos, great content
Appreciate it, more coming soon
hello by italy❤❤❤you are the best
KAY B🥶🔥
great content brother🙏🏿, but do you know why can’t we download the video?
great vídeo, very good content, i like a lot!!!
48 inch vert is absolutely unreal 😳
not a 48 inch vert it’s a 48 inch box jump
@@tarenquevious33 oh my bad that’s pretty impressive still
Great video
Great content.. keep it up
Could you do a video on your diet? Would be greatly appreciated!
Yeah please
What should i do if my gym doesn’t have a trap bar deadlift
great video man
good vid.
That's crazy cause I just subbed to you
Ay KayB i was wondering if you could show us your full week gym session
Nice
Great video will defo use next session needed this 👏
Single leg jumps is 5 x 3 right ? So it’s un even do I do 5 x 4 so there’s total of 10 reps ( r ) and 10 reps ( l ) instead of 10 reps ( r ) and 5 reps ( l )
For an athlete do stability ball curls instead of leg curls.
Hi, im loving the videos, do you have a alternative for the hamstring curls?👊🏼
Nordic hamstring curls have helped me tremendously
Great vid!! Do you have some kind of schedule where you combine team training with all the gym work?
I've got something similar to that coming soon
@@thefirstkayb exactly, cant wait for that bro
Hey man love the video but just wanted to let you know sometimes less is more, the workout has great exercises but in my opinion too much volume
nice video broo ;)
Poor man's Sterling 😭😂❤❤
Great content man, be careful using dated sources for example the 1954 reference for isometrics, if you’re going to reference them, make sure you have a current bit of research to support what they’re saying 😁 we don’t want to use facts from 80 years ago! Keep it up buddy
How heavy should I be going in the strength training?
Now video is coming 🎉
Bro can i do daily this workout
How about the quads? What exercise attacks them just curious as I’m new to the gym
Is this for in season or off season
Wait u play for da L7 Enfield site.. I used to play for da south ldn site.. where u now ?
Bro Does carrying heavy weights hurt the footballer? And Is the use of bodybuilding machines harmful pls answer bro
No it shouldn't unless if you're training like an athlete not a bodybuilder. Lift weights to specific movements you do in your sport
@@thefirstkayb thx bro + Are you studying, and if you are studying, how do you balance studies and exercises?
@@thefirstkayb and how are you training ur upper body
Can you do full body plz
should i be doing quad extentions
Core training please
Low reps, high weight OR high reps, low weight?
What club are you playing for
please tell me the name of everyone trained in mobility🙏🏼
Do u do this workout inseason
icl you have no right to get upset about people getting in your camera shot, it's the decent thing for them to move out the way if they can but it's a public space, they can stand wherever they like.
Can i do the plyometrics two times?
All this in one training?
13:22 confuses me a little. Didnt you mention, in your gym routine video, that you should do strength on your lower body only once a week?
How long is this workout meant to take
how long does it take to complete the session? pls
How many times a week bro ?
In out gym they dont have boxes what should i do instead
How long does this take bro?
around 2 hours
what can i do instead trap bar deadlift because i dont have trap bar in my gym
Do you rest in between sets or after you finished all of the sets
What type of gym is that bro ?
Is the single leg box jump 3 sets for each leg?
Great video bro. Can you do a video abt what to eat and train to gain weight
Definitely, got some content about diets coming soon on both my instagram and tiktok for you guys
How long dose it take?
Could I get one ball for my individual training pls ? I don’t have any ball pls help me it’s expensive here in my country for me 🙏🏽🙏🏽🙏🏽
how much times a week should i do this
❤❤🎉🎉
Can I use for basketball
Yes