alphonso davies’ secrets to becoming fast

simply football
1 Oct 202403:39

Summary

TLDRThis video highlights how speed is a crucial factor in football and how players, like Alphonso Davies, benefit from improving it. The video explains key exercises that Davies used to enhance his speed, including single-leg exercises, plyometrics, and heavy squats. These exercises improve explosive strength, balance, and power, helping players sprint faster and change direction quickly. The video concludes with a full leg workout routine, focusing on plyometrics, deadlifts, and squats, designed to be done once or twice a week, depending on the season.

Takeaways

  • ⚡ Speed is a crucial advantage in football, and becoming faster benefits any player.
  • 🏃 Alfonso Davies serves as an example of how specific workouts can significantly improve speed.
  • 🦵 Single-leg exercises, like single-leg squats and jumps, are essential for footballers as they enhance balance, strength, and control, leading to faster movements and better agility.
  • 🏋️ Plyometrics (fast, explosive exercises like jumping and hopping) help build muscle power, coordination, and speed in footballers.
  • 🔥 Double-leg squats focus on building overall leg strength and power output, which is key for explosive movements.
  • 🧘 Stretching for 10 minutes before starting the workout is critical to warm up and loosen the body.
  • 📦 The workout includes plyometric exercises such as death jumps, small drop box jumps, and single-leg box jumps to improve explosive power.
  • 💥 Trap bar deadlift jumps, done with low weight, emphasize explosive power, and are performed for 3 sets of 6 reps.
  • 🎯 Single-leg squats are done at a low weight for 3 sets of 8 reps to further enhance leg strength and balance.
  • 🏋️‍♂️ Barbell back squats at a moderate-heavy weight are the final exercise, designed to build strength with 3 sets of 5 reps.

Q & A

  • What is the main goal of the video?

    -The main goal of the video is to show viewers the best ways to become faster in football, with insights from Alfonso Davies' workout routine, and provide a full leg day workout plan to help improve speed.

  • Why are single-leg exercises emphasized in the workout?

    -Single-leg exercises are emphasized because they mimic football movements, improve balance, strength, and control, which ultimately make a player faster and better at changing directions during a game.

  • What are plyometric exercises, and why are they important for footballers?

    -Plyometric exercises are fast, powerful movements like jumping, hopping, and bounding. They are important for footballers because they improve explosive strength, sprint speed, vertical jump, and quick changes in direction.

  • What is the purpose of double-leg squats in this workout routine?

    -Double-leg squats are included to build stronger leg muscles and improve power output. These squats help footballers develop straight power, which is essential for speed and explosive movement.

  • How often should this leg workout be performed during the offseason and during the season?

    -The workout should be performed twice a week during the offseason to build strength and once a week during the season to avoid overtraining, which could lead to injury.

  • What is the purpose of the death jumps exercise in the workout?

    -The purpose of death jumps is to improve explosive power. It involves jumping off a box and immediately jumping up as high as possible after landing, which helps develop explosive strength for faster movements.

  • What are small drop box jumps, and how do they benefit a football player?

    -Small drop box jumps involve jumping from a smaller box and immediately jumping onto a taller one. This exercise helps improve reaction speed, power, and coordination, which are crucial for quick movements in football.

  • How should the trap bar deadlift jumps be performed, and what is their benefit?

    -Trap bar deadlift jumps should be performed with low weight, focusing on explosive power. The benefit is to improve a player’s ability to sprint faster and jump higher by developing explosive strength in the legs.

  • What precautionary measures are suggested when performing heavy barbell back squats?

    -It is recommended not to lift more weight than can be handled to avoid injury, and to train with a spotter if necessary. This ensures safety during heavy lifting.

  • What is the overall structure of the leg day workout routine?

    -The workout starts with a warm-up and stretching session, followed by plyometric exercises such as death jumps, small drop box jumps, and single-leg box jumps. Then, it includes trap bar deadlift jumps, single-leg squats, and barbell back squats, all done with a focus on explosive power and proper form.

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speed trainingfootball fitnessAlfonso Daviesplyometricsleg dayworkout routineexplosive powerathlete trainingfootball drillsstrength building
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