Lower body workouts for explosive performance on the field

For athletes, there are no days off. High-performance athletes need to train the way they do to keep their numbers improving by the day. Football players have days on the field and days at the gym. Here are key lower body workouts for optimal performance. John Eilermann.

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Box blast improves explosive power in the legs and hips, something incredibly important when trying to create space from opponents. Remember to explode through the front leg. The power should come from the hip to the knee, then to the ankle. 10 repetitions each side would be a good starting point. The trouble areas for most football players are the ankles, knees, and hips. Base rotations help develop power in these areas. Bend knees slightly and angle the feet out a bit. Jump off the floor and rotate the hips opposite to where the arms are rotating. John Eilermann.

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Squat jumps build an athlete’s explosive power while teaching them to land softly. With knees behind the toes, do a vertical jump. Be sure to land softly on the starting position to protect the hips, knees, shins, and ankles. John Eilermann.

Foam rolling may not belong to the list of explosive workouts, but it sure does miracles to an athlete’s tired muscles. It ensures that any spasms, knots, and imbalances formed by heavy and repetitive motion are rolled out through deep compression. Rolling along with areas that may feel pain, tightness, and tension, improves an athlete’s recovery time. John Eilermann.



Seven tips to help you become a productive reader

Oftentimes, reading a book can make one feel they are just looking blankly at a page for minutes without understanding a thing. Reading is a skill that can be improved through time and much effort. Here are seven tips to get you reading like a pro. John Eilermann St. Louis.

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Find your purpose for reading. A reader can pick up a book both for learning and leisure. Determining early on what one’s objective is for reading gives them the proper expectation for themselves. Make notes in the books you own. Otherwise, writing down notes on borrowed books can get one in trouble. Many renowned authors have written on books they owned as a way to better absorb what they are reading.

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Still on the topic of writing, write about what you read. Many who love to read also have an affinity with writing. Full-length book reviews or blog posts that appreciate an author’s work are great examples of the task. Maintain a variety of reading topics in order to not get into a reading slump. Readers sometimes lack the drive to read when they don’t read outside their comfort zone. John Eilermann St. Louis

A reader must teach what they read. Individuals learn more about a topic when they teach it. In days when reading just seems too much of a task, accept defeat. Take a short break and hop on the reading train when the mind is clear and ready to acquire new knowledge. Reading is like a muscle; some days are for training, while other days are for recovery. John Eilermann St. Louis.