How to workout like pro football player

logo BodyPro January 23, 2023

First Exercise - Agility Rings - Side Steps 2 Rings Forward 1 Back

  1. Begin by scattering six hoops / markings on the ground, adjacent to each other in a straight line
  2. Stand in a position where the shoulder is facing the direction of movement, the knees are slightly bent and the upper body is straight - this is the initial position
  3. Perform two quick side steps inside the hoops - leading leg walking first, back leg completing the step
  4. Stop in the third step and take a complementary step backward with the back leg stepping first, and the leading leg completing the step
  5. Repeat the operation until the end of the hoops and switch sides
  6. Perform the required number of repetitions according to the exercise

Second Exercise - Dror Shimshon - Hurdles & Cones 1

  1. Place markings / cones in the position as you can see in the video
  2. Start with a starting position in front of the first marking / hurdle; legs with waist-width punctuation, a slight bend in the knees, and the hands placed on the sides of the body
  3. Perform a high jump over the hurdle / first mark (maintain safety at the height of the first mark, 50% of your maximum jump height)
  4. When landing make side steps towards the cone located on the right side, make a light touch on the cone, and change direction to the cone on the opposite side
  5. After touching the second cone, advance towards the second hurdle / marking and perform a high jump over
  6. After landing, perform a slalom between the two cones in front of you (1 meter spacing between the cones)
  7. After passing the cones, make a high jump up the hurdle / third mark
  8. When landing make a maximum jump to a height
  9. After landing, perform an explosive exit from the place to a sprint run of a few meters
  10. Return to the starting point and perform the required number of repetitions

 

Third Exercise - Suicide Sprints

  1. Place cones / markings in a straight line at a distance of about 5 meters from each other
  2. Stand in the position of the first cone and sprint towards the second cone
  3. Perform braking and change direction back to the first cone
  4. Perform braking and change direction to the third cone
  5. Perform braking and change direction to the other cone
  6. Perform braking and change direction to the fourth cone
  7. Perform braking and change direction to the third cone
  8. Perform braking and change direction to the fifth cone and continue running a few meters
  9. The goal is to perform the runs and brakes as quickly as possible

 

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