Football is a sport of strength, power and speed. Every position on the field requires explosiveness. Being able to jump high in football can make a game-changing difference. Football is a game of inches, and every inch a player can jump higher is crucial. Offensive players need to jump to catch the ball or to escape a tackle. Defensive players jump to also catch the ball, knock it down or to tackle. Players jump from many different positions: deep squats, standing and while sprinting. Training to improve jumping should be done from all of these positions.
Depth Jump
Step 1
Stand on top of a plyometric box with both feet on the edge. Step off with one foot as if you are stepping off the edge of a cliff.
Step 2
Land on the balls of your feet and then rock back to the heels. Push the hips back while landing into a squat position.
Step 3
Jump straight up in the air with no hesitation while throwing your arms as high as possible. Land in a deep squat position with control. Step on to the box again and perform eight repetitions to train you to jump high from a deep position.
Pogo
Step 1
Hold a medicine ball in both hands high above your head. Stand on the balls of your feet with a slight bend of the knees.
Step 2
Jump up and down by flexing your ankles. Bounce quickly for 15 seconds like you are jumping rope.
Step 3
Drop the medicine ball and continue bouncing for another 15 seconds. Use your arms like you are on a pogo stick, with quick, small movements of the elbows. This will train you to jump from a standing position using mainly your calf muscles.
Sprint Jumps
Step 1
Stand on the 20-yard line facing the nearest goal line. Have your partner stand on a two- to three-foot box with a football.
Step 2
Sprint 20 yards toward your partner at full speed. Have your partner hold the football high, but low enough for you to reach it.
Step 3
Jump as high as you can and try to grab the football with your outreached arms. Sprint 10 more yards to the back of the end zone. This will train you to jump high from a sprint.
Tips and Warnings
- If the depth jump is not challenging enough to land after stepping off, try a higher box. If you are unable to control the landing or to follow with a quality jump, use a lower box. If your partner does not have a box or a bench on the football field, he can time it by tossing the ball up.
- Landing from a jump can injure the feet, ankles, knees and lower back. Know your height limits for the box in the depth jump. Do not land with flat feet or with the knees locked.
Things You'll Need
- Plyometric box
- Medicine ball
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