alphonso davies’ secrets to becoming fast

Summary

This 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.