Sample explosiveness circuit
Each station should take 5 minutes to complete, and sprints should be done at top speed.
Explosiveness is the ability to trigger maximum muscle tension in minimum time and is very important for football when accelerating, changing direction, kicking, jumping, etc. As always, practice makes perfect so here are a few examples of specific exercises to train it.
The basic rules for training explosiveness are:
- don't train when tired (nervous fatigue and not muscular fatigue),
- don't do too many reps
- have long rest periods (1 min between each set, for example)
- ideally do the physical actions of football without a ball