Speed ​​and jumping drills used by NFL football players

The #1 exercise to develop your jump and speed

The number of squats you can do is one of the top predictors 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 ground in front of you. fold

on the knees and grab the bar with an overhead grip, just outside the legs. Keeping your back straight, stand up with the bar, pushing your hips and buttocks forward. Now lower the bar to the floor and get up without it. Then repeat the movement so that on each repetition you start with the bar on the ground.

2. Diagonal cut

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 turn 90 degrees to the right, while lifting the ball up and to the right. Make sure to keep your left knee in line with your toes to prevent it from twisting. Then, pivot onto your left foot and lower the ball to that foot. That’s a repeat.

Do 10 reps, then switch sides.

3. Vertical cut

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

4. Hitting the lunge strike at overhead reach

Stand holding a medicine ball over your head with your arms straight. He pushes forward and brings the ball to the ball of his front foot. Pause when your back knee is about an inch off the floor, then

push back to starting position. Do a set of 10 repetitions with one leg before lunging out with the other.

5. Russian twist with Swiss ball

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