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.



Home workouts for baseball players

In some parts of the world, fitness gyms won’t be opening anytime soon as social distancing and disinfecting measures would be difficult to maintain in such areas. Athletes around the world have turned their living rooms, bedrooms, and lawns into their personal gyms. John Eilermann.

It might take a while before baseball players can train on the diamond again. Nonetheless, training must never stop. Take this time to improve your agility. Footwork drills like sprints, fast feet, and workouts using the agility ladder can help a baseball player’s agility on the diamond. Quick reaction time is incredibly important in baseball, especially in making hard plays look smooth. Drills that teach one to stop, start, and change direction quickly can be done in the living room or the yard. Cone drills improve athleticism and enhance coordination skills. John Eilermann.

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The Shuffle Drop Drill develops footwork, endurance, and change of direction. To do the drill at home, get two buckets or cones, and six baseballs. The space needed for the workout is five to eight feet. If you’re fortunate enough to have a throwing partner, warm up by doing a throwing progression. While at home, focus on establishing a foolproof throwing protocol to get the most out of the workouts. John Eilermann.

Incorporating a few bodyweight exercises can help build muscles and get the heart rate up. Be sure to cool down after every training session at home to prevent muscles from overstretching or tearing. John Eilermann.