DU S&C - Plyometric, Speed & Agility Drill Overview

[halo3star4]

Great Video! This would help my football agility right; knowing it was filmed on a football field it could have been a dumb question.

[DenisonStrength]

@halo3star4

Correct, these are very general athletic enhancement drills designed for just about any field or court sports.

[479cdrp479]

@DenisonStrength is parisi speed school similar to this. In about 12 months, will i be able to shed about .3 off my 40 if i do this workout, and run sprints daily.

[DenisonStrength]

@479cdrp479

Parisi Speed school and Martin Rooney is whee we have got a lot of our ideas. I have no idea if you will be able to take .3 of your 40. I don't know how hard you work. Keep in min, this is a collection of drill, not a workout. Not sure why you would run sprints everyday. I would talk to your coach about training and train with the rest of your team. let em know if I can ever help out.

[TFM1545]

And also which are best for general speed/agility.

[DenisonStrength]

@TFM1545 Most of them performed at full speed will enhance speed and agility.

[Moggs24]

great video man

[nazarene95]

This is great!



[TFM1545]

Great video. Just wondering if you knew which section of the video helps you jump higher. Thanks.

[DenisonStrength]

@TFM1545

any of the plyometrics drills on the field, box jumps or any med ball throws

[DenisonStrength]

@TFM1545

[Craigster45]

hi there, im a HS football player. i failed to do pylometrics training until the last 2 months of my off-season. im in the season right now and i know that im going to do alot of pylometrics in the off season. im going to be doing all the stuff in this video besides the medicine ball workouts. im wondering. should i do all of it in one day? i understand for pylometrics you should rest between reps. how much between these? and i understand 48 hours between workouts. or what i hear.. help me plz.

[DenisonStrength]

@Craigster45

do plyos 2x per week with about 3-5min rest. do 3 - 10 reps depending on the exercise. i.e pogo jumps more reps and depth jumps much less. best of luck to you!

[typhoon535]

Thank you for the video, very good overview of some basic drills all in one place. Good stuff.

[DenisonStrength]

@typhoon535

thank you for the kind words and best of luck to you...

[MrEAZYKUSH]

he is doing an amazing crip walk 

[DenisonStrength]

@MrEAZYKUSH

I have no idea what you mean, but good job being witty

[charakageeth]

Oh hai, Check out the intellectus 424 diet (Google for it). I have lost a lot of weight best result ever.

[DenisonStrength]

@charakageeth

no thank you

[DenisonStrength]

Good point with knee valgus.....we try to coach our athletes not to do this and add corrective exercises to reduce knee valgus and internal rotation especially for females. Keep in mind, in order to produce force laterally with the outside leg, the knee MUST be inside the foot, as long as it's not "caving in"....we are not as concerned. Thank you for the comments.

[DenisonStrength]

Good point with knee valgus.....we try to coach our athletes not to do this and add corrective exercises to reduce knee valgus and internal rotation especially for females. Keep in mind, in order to produce force laterally with th outside leg, the knee MUST be inside the foot, as long as it's not "caving in"....we are not as concerned. Thank you for the comments.

[Brainbasher1]

Tiny headsup regarding the kneeling lateral start:

Studies have shown that anterior cruciatum ligament injuries commonly occur due to what we call a "valgus force" combined with forced external rotation of the lower leg. I can see this exact motion in your right knee when you turn to sprint. Just be aware of it and do this exercise in a controlled manner n it'll be fine :)

[DenisonStrength]

@Brainbasher1

Good point with knee valgus.....we try to coach our athletes not to do this and add corrective exercises to reduce knee valgus and internal rotation especially for females. Keep in mind, in order to produce force laterally with th outside leg, the knee MUST be inside the foot, as long as it's not "caving in"....we are not as concerned. Thank you for the comments.

[Excercisekid]

wow thanks man for this video, im 5'8 in 9th grade i didnt make jv bball but the whole summer imma get so damn athletic thanks to ur video

[1993kofi]

do these techniques actually work? and how many times should you do each?

[DenisonStrength]

@1993kofi

I hope so...2-4 sets of 5 sec reps....or 2-4 reps depending on the drill

[22Bster]

These guys are sooooo quick!

[Dizcinger]

Title of this video should of been: Doing football drills while I play unfitting music

[DenisonStrength]

@Dizcinger

Ha Ha...guess I deserved that....The Clarks probably don't cut it....

BTW, just wondering if you've ever actually seen Football drills? Like your YouTube page, have fun with your house music and all of your cool friends

[Dizcinger]

@DenisonStrength I don't know if this was meant to be a insult or not, but yeah I do football drills; like your acceleration drills, and some of that foot speed things, but with a ladder and sometimes a ball in hand. Good shit

But deceleration is just as important ya'll need to make a video about that.

[DenisonStrength]

@Dizcinger

Ha Ha...guess I deserved that....The Clarks probably don't cut it....

BTW, just wondering if you've ever actually seen Football drills? Like your You Tube page, have fun with your house music and all of your cool friends

[darrenshanm]

Best video for up-and-coming sprinters. Just outstanding.

[DenisonStrength]

@darrenshanm

Darren, thank you for the kind words....it means a lot

[DenisonStrength]

Unfortunately, speed is largely dependent on genetics and activity during ages 7-12. Jumping can increase speed by utilizing the stretch-shortening cycle and increasing neuro-muscular efficiency and inter muscular coordination. basically getting your CNS to fire motor units more effecienlty.

Sprinting is basically a series of consecutive jumps with a little less ground contact time (depending on the distance) when you look at it bio mechanically. Hope this helps.

[L337Zealot]

How does jumping make you faster? Sorry I'm not trying to be sassy just wondering. Because everyone on my soccer team says I'm slow and so I want to get faster even though I'm the shortest one on the team.

[rfsgfsdgfdg]

how long do u do these drills?

[DenisonStrength]

@rfsgfsdgfdg

foot drills we do for 5-10 sec duration...all other drills we do fro 6-10 reps...hope this helps

[smittydiesel]

very good video

[DenisonStrength]

@smittydiesel

Smitty, thanks for the comment. That means a lot coming from you. Love the site and everything you are doing.

[smittydiesel]

@DenisonStrength thanks bro, I really appreciate it!

[samueljev]

Nice work man, been adding plyo drills back in for about 8 weeks now and i'm responding really well using some of these!

[DenisonStrength]

@samueljev

thank you for the kind words and I am glad the drills are working for you

[RedDeadDonald]

@DenisonStrength Hey was just wondering how many times you should do each drill, great vid!

[xtremedesicanuck]

never heard of this university , but LOVE the drills!

[DenisonStrength]

@xtremedesicanuck

thank you for the kind words....

[nikolatesla08]

how should i ad this to joe defrancos west side for skinny bastards program 111 ?.

[DenisonStrength]

@nikolatesla08

probably as a warm-up or on a separate speed session early in the week.

Our off season split for football will be:

Monday AM: Speed, Agility, Plyos, Cond.

Monday PM: UB ME Lift

Wednesday: LB ME Lift

Friday: UB RE Lift/ Strongman

[BlackOpsProducer1]

Thank man this helped me a lot man i using this for 2 months now and the improvement is incredable thanks man

[DenisonStrength]

@BlackOpsProducer1

thank you for the kind words 

[BlackOpsProducer1]

How many times a week do i have to do this and how much rest between each exercise

[DenisonStrength]

@BlackOpsProducer1

We usually perform a few different twice per week with about 1:1 to 4:1 rest to work ratio i.e. 5-10 seconds of drills with 5-45 seconds rest

[DenisonStrength]

@gutterdweller

Usually we go through each drill twice fro 5 second in duration with anywhere between a 1:1 and 4:1 work to rest ratio

[gutterdweller]

@DenisonStrength Ok, thanks, good vid

[ChristianSchneider19]

sick

[ChristianSchneider19]

sick shit

[supermanchiropractic]

Great job!