10 Explosive Speed Exercises | No Equipment/Bodyweight Training You Can Do Anywhere

Being explosive off the mark can give you an advantage in many sports, including football, so with these 10 no equipment training exercises, you can get the edge on your opponents. With no equipment or space needed, you can take your speed to another level, by building explosiveness in your fast twitch fibers using nothing but your own body weight. By doing these exercises regularly you can start running faster, jumping higher, changing direction quicker and improve your overall explosiveness. Enjoy these 10 explosive speed exercises.

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[mlc]

Hi guys! Enjoy these exercises that you can do anywhere to improve your explosive speed. I’d recommend going through each exercise for 10 reps (5 on each side for single leg exercises) resting for 30 seconds between each, then repeat for 3 sets. Below are the time stamps for all 10 exercises:
1. Jump Squats - 00:26
2. Jump Lunges - 00:58
3. Lateral Bounds - 01:30
4. A Skips - 02:07
5. Reverse Lunge Knee Drive - 02:33
6. Tuck Jumps - 03:10
7. High Knees - 03:37
8. Heel Flicks - 04:08
9. Kneeling Jumps - 04:38
10. Calf Jumps - 05:33
Try repeating 3 times per week (with a day of rest from the exercises between each day) and start seeing improvements in just a few weeks!

[MdStylee-pbfb]

3 sets of 10
1. Jump Squats
2. Jump Lunges
3. Lateral Bounds
4. A Skips
5. Reverse Lunge Knee Drive
6. Tuck Jumps
7. High Knees
8. Heel Flicks
9. Kneeling Jumps
10. Calf Jumps

[samv]

Speed Workout
3 sets:
15 jump squats
10 jump lunges each side
30 sec lateral bounds
30 sec A skips
30 sec rest
10 each back lunge knee drive
15 tuck jumps
30 sec rest
30sec high knees
30 sec heel flicks
5 kneeling jumps
15 calf jumps
60 sec rest

[alvischarles]

I am 15...I train this for like 4 months and i can see a lot of changes...100 meter from 14.52 to 12.65....Thanks it really helps me ❤

[norahness]

y’all these REALLY help. i did these for 20-30 minutes ONE day and had a softball game a few days later. my coach commented how significantly faster i was running the bases. i will now be doing this daily!

[supertomjr]

Who else watching this to apply these trainings at home during quarantine?

[gangbang_]

I’m 14 man this was not easy but I’m willing to do what ever is take to be the fastest at school

[grease]

Me: **does one jump lunge**
5 seconds later: Never again-

[ishankhisti]

I did these for nearly three months and can see the results, thank you so much

[ScorchedInfinity.Official]

1 - Jump Squats 0:30
2 - Jump Lunges 1:00
3 - Lateral Bounds 1:30
4 - “A” Skips 2:07
5 - Reversed Lunge Knee Drive 2:32
6 - Tuck Jumps 3:11
7 - High Knees 3:38
8 - Heel Flicks 4:08
9 - Kneeling Jumps 4:38
10 - Calf Jumps 5:33
11 - Remember to stretch, and incorporate hip flexor/rotations to your recovery. I include these and it’s a MAJOR difference

[JohnOBrienDesignerLimerick]

First time doing these last Saturday, second tonight. My muscles are still killing me which is always a good sign. Hopefully I will be able to keep going. Great content, keep up the good work

[LTE]

Thank you. My dad sent me this and we did them just now since I would like to continue my track life! It’s very useful and I get tired easily because of these. That’s how I know it works :) I’m in 8th grade so I wanna also get prepared for high school 😅

[diegogandara]

Hey Mike I am a starting out coach and I have derived inspiration off your videos. Learned so much, keep it up! Wish us luck on season!

[wendoncharles]

This came out a long time ago but up to this day I still do it because it helped me and is still developing me a lot. So thank you my guy.🤙All the best in your professional football career.

[sebby.official]

I will never forget this training thank you mlc7...will do it every time

[michellenarvaez]

My son learned all theses fast movements and workouts in his agility class. Saving this video to remind him he can do it at home since everything is closed. Thank you for the fast quick instructions 🙏🏼🔥

[dadbodnomoreworkoutguytryi]

I teach water aerobics and perform many of these jumps and such with my members.
I’ve started working with a collegiate football player. Going to use these movements in 2-3’ deep to help him with his explosive power, changing directions, and such.
Great video!

[junifaparvin]

I actually did saw a huge result! Last year I came 2nd position in track race with the first position girl got first in almost everything and got individual trophy but today when we were practicing together she came 2nd and I came 1st and it made me so happy...try this mates this works so good

[MrMeshari]

Definitely going to incorporate these exercises into my daily workouts. Love how they can be done anywhere.

[toddmurray]

Great for hockey players....so much of hockey is on one skate edge. Also getting to full speed in 2 or 3 strides is critical