When football players hit the gym, they usually focus on either heavy weight training to build size and strength or specific drills to improve athletic performance at a combine-style skills showcase. Both styles of training are important, and both styles have their place.

But maybe more than any other sport, football—with its sheer speed and raw collisions—demands explosive hips, cutting ability, and agility to transition quickly between acceleration and deceleration.

That’s why plyometric exercises are so valuable for football players. Plyometrics—up-and-down, side-to-side, and twisting movements—develop both strength and speed, activate the body’s central nervous system, and stimulate fast-twitch muscle fibers that enable the athlete to generate force quickly.

Plyometrics also help defend a player’s body against injury on the field by improving an athlete’s “elasticity,” the ability to withstand the rapid loads and muscle lengthening that occurs on each play. Think of a wide receiver straining to catch the ball or a defensive end maneuvering toward the quarterback—those motions demand explosive elasticity.

These 10 basic exercises—focused on plyometrics—will improve your ability to accelerate and decelerate on the football field and recover quickly between practices and games.

Pete Williams is a NASM-certified personal trainer and the author or co-author of a number of books on performance and training.

1. 3-Hurdle Drill

Why you should do it: This drill improves quickness and your body’s ability to perform cutting movements important in football. It also improves coordination.

How to do it: Take three low (about 6”) hurdles—books, cups, bricks, or similar objects will work—and lay each 2 to 3 feet apart from the other. Stand over the first obstacle. Quick-step laterally (that is, side to side) over the obstacles, never crossing feet. Rapidly reverse direction. Only your outside foot should go beyond the last obstacle. Go for 30 seconds.

2. Box Blast

Why you should do it: To improve explosive power in your hips and legs, which is especially important when creating separation from opponents on the field.

How to do it: Stand with one foot flat on a low (about 6-12”) box, arms bent to 90 degrees and cocked back. Jump vertically by exploding through the front leg, extending the hip, knee, and ankle. Land in the starting position—land on both feet but with slightly more weight on the box foot—and, without pausing, immediately take off the same foot, repeating the jump for 10 reps. Repeat with the other leg.

3. Lateral Bound

Why you should do it: To build explosive lateral power in your legs, which is important in football regardless of position.

How to do it: Stand in athletic stance, with both feet on the ground but most of your weight on your right leg. Squat slightly with the right leg, then use it and your glutes to jump to your left. Extend your right leg as you leap and land on your left leg only. Regain your balance and repeat to the other side. Hold for a count of three on each side. Do 10 per side.

4. 90/90 Stretch

Why you should do it: This opens up the torso and muscles of the middle and upper back—areas that take a pounding in football—and makes them more flexible.

How to do it: Lie on your left side with your legs stacked and knees bent to 90 degrees. Hold a pad or towel between your knees. While maintaining pressure on the pad or towel and keeping your hips still, rotate your chest and right arm back to the right. Trying to put both shoulder blades on the ground. Hold it for at least two seconds and return to starting position. Do 10 reps per side.

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