If you play football then you know the importance of getting a good jump once the ball is snapped. Here are two exercises that Von Miller from the Denver Bronco’s uses to improve his reaction time. If you want to increase your speed then try adding these two exercises to your workout program.
Standing Long Jump
3 sets with 5-10 reps
Start with your feet shoulder-width apart and hands by your side. Next bend at the knee and jump forward. Use your arms to help generate force and focus on sticking your landing. Repeat.
For added difficulty, recruit a partner to help! Have them stand 10 yards in front of you. They can mix up the calls so that your focus on reacting faster using both their hand movements and voice to get you started.
2-3 sets with 10 reps
Set up two cones in a straight line and ten yards apart. Stand with your feet in a staggered stance with your left foot in front of your right foot. Place your hands by your side. Next, jump forward and upward off of your left foot. Land on your right foot and continue the alternating pattern for the ten yards. Focus on both getting good distance and height as you jump.
So – are you ready?
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