What Time Does Sunday Night Football Start In Arizona Speed and Jumping Drills Used by NFL Football Players

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Speed and Jumping Drills Used by NFL Football Players

Exercise no. 1 for developing jump and speed

How far you can squat is one of the best indicators of vertical jump, speed and overall athleticism for any sport.

Here are 5 ways you can increase this ability.

1. Deadlift

Stand with your feet shoulder-width apart and a loaded barbell on the floor in front of you. The band

on your knees and grab the bar with an overhand grip, just outside your legs. Keeping your back straight, stand up with the bar, driving your hips and glutes forward. Now lower the bar to the floor and stand up without it. Then repeat the movement starting with the bar on the floor for each repetition.

2. Diagonal Chop

Hold a 6- to 8-pound medicine ball or plate in front of your chest and stand with your feet shoulder-width apart. Pivot on your right foot and rotate 90 degrees to the right as you lift the ball up and to the right. Be sure to keep your left knee in line with your toes to prevent it from twisting. Then turn onto your left leg and bring the ball down towards that leg. That’s one repetition.

Do 10 reps, then switch sides.

3. Vertical Chop

Lift a 6- to 8-pound medicine ball straight overhead and stand with your feet shoulder-width apart. Cut the medicine ball between your legs, but don’t let it touch the floor. Keep your hips, knees and feet aligned as you would for a squat. Do 10 to 12 repetitions.

4. Reaching Lunge Chop to Overhead Reach

Stand holding a medicine ball overhead with your arms straight. Jump forward and bring the ball to the top of your front foot. Then pause when your back knee is about an inch off the floor

push back to the starting position. Do a set of 10 reps with one leg before jumping with the other.

5. Swiss-Ball Russian Twist

Lie with your shoulder blades and head on a Swiss ball and feet on the floor. Hold your arms straight above you and bring your hands together. Slowly rotate your shoulders to the left until your arms are roughly parallel to the floor. Pause, then rotate to the right. Do two sets of 15 repetitions.

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