Thursday, September 15, 2011

Football Lineman Squat Jumps Improves Speed and Power

Football linemen need powerful legs to ignite a power surge. Squat jumps will help you improve your explosive power and speed. Football linemen usually play the game in a 5-15 yard area. So, explosive power in tight spaces is critical, especially for defensive linemen.

You can train to improve your power and speed acceleration. Squat jumps (bodyweight squat jumps should be mastered first) will start you on the right path to improve your power surge. Just descend into your squat, swing your arms back and forward, jump straight up explosively and repeat for the required repetitions.

While sport-specific plyometric training improves power, non-specific power training should not be ignored. Researchers from Canada found that athletes who performed better with weighted squat jumps were the best accelerators at 10 meters. Therefore, concentric force development (jumping power) is critical to improve sprint acceleration. The first step from a stand-still (or near stand-still) position requires concentric muscle power.

It is important to learn proper jumping and landing techniques before doing squat jumps. Read this post about jumping and landing techniques.

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Mark Dilworth, BA, PES
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