Football requires players to be able to jump high. Jumping is essential to receive and defend passes. These athletes need to acquire jumping skills to deflect passes at the line of scrimmage and jump to allude tacklers. Performing jumping exercises will make them better athletes, providing them with more power and explosive responses on the field.
Jump to Box
To perform the jump-to-box exercise, stand facing a plyometric box or step with your feet hip-width apart. Lower down into a squat position and jump up onto the box. Land softly to prevent wear and tear on your knees. To execute a lateral jump to box, stand sideways to the box with your feet hip-width apart. Squat down into position and explode up onto the box, landing softly.
Lateral Box Push Offs
To carry out lateral box push offs, stand sideways to the box, placing your right foot on top. Push off the step using your right leg. Land with your left foot on the box and right foot on the ground on the opposite side of the box. Repeat sides.
Lateral Hurdle Jumps
To perform the lateral hurdle jumps, stand sideways to the box or an aerobics step. Jump high enough to clear the box and land on both feet on the opposite side. After landing, immediately jump back to the other side of the box.
Depth Jumps
Depth jumps are a more advanced plyometric exercise and should only be done if you have developed the strength to perform them. To start, stand on top of the box. Step forward off the box, one foot at a time, do not jump. Once both feet have hit the ground, explode up, jumping vertically into the air, reaching up with both hands.
Benefits of Jumping Exercises
Football players benefit from putting jumping exercises into their practices, as their muscles will respond faster to unexpected plays on the field. These exercises will tone muscles, making them less likely to fatigue, and decrease their risk for injuries.
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