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!

@ouroboros1999

4 жыл бұрын

On the days when I take rest from these Should I still run? Or just take complete rest?

@7mlc

4 жыл бұрын

Shubham Kashyap You should still train, just don’t do plyometrics every day 👍

@ouroboros1999

4 жыл бұрын

@@7mlc Thanks man 🤘

@daconvertiblebaby69

4 жыл бұрын

is this considered a workout(doin all 10 on one session) or should i just pick a few and not all on one session?

@kashyapkher3047

4 жыл бұрын

Bro your content is lit. Keep doing this great work.

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

@misterbones3242

4 жыл бұрын

MdStylee 5446 you are my hero

@skrrt8338

4 жыл бұрын

3 sets of 10 each one?

@j3sus946

4 жыл бұрын

SkrrT yeah u can start of by one set, im starting off by 2 swts

@j3sus946

4 жыл бұрын

sets*

@jay09122

4 жыл бұрын

Good results?

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

@lukadinjar8955

3 жыл бұрын

Thanks

@parthbavkar6155

2 жыл бұрын

Thanks and good job making the list of it

@VivekSingh-eg4ob

2 жыл бұрын

Ty

@coloofficial5024

2 жыл бұрын

Following your "speed workout" wouldn't even warm me up... and I exercise once a month!

@scarlet8078

2 жыл бұрын

@@coloofficial5024 Then you aren't doing the exercises correctly. If you're really doing these plyometrics as hard as you can, you will be winded. If you workout once a month, can you even do a kneeling jump, where you propel yourself from the ground onto your feet using only your hip flexors & core?

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 ❤

@haln2223

6 ай бұрын

did you do it every other day?

@alvischarles1733

6 ай бұрын

@@haln2223 3 times a week

@Ayush-cy3yg

6 ай бұрын

How many times a week?

@Hari-co5he

6 ай бұрын

3 times a week

@kingofgames4294

5 ай бұрын

Bruvv You need to work more my without doing these excersise was 10 sec 100 m Now ill try this to complete in maximum 9 sec in 10p m But i appreciate you bruv ❤❤

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

@pasoonkakar8907

2 жыл бұрын

Thank you

@noone-ti7cp

2 жыл бұрын

I should stretch before and after right?

@nevin8796

2 жыл бұрын

@@noone-ti7cp yessirr

@noone-ti7cp

2 жыл бұрын

@@nevin8796 thx mate

@babystar4798

2 жыл бұрын

Can I do as much as I want

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

@saju9812

4 жыл бұрын

I am

@shanstan5139

4 жыл бұрын

snork ops gang Yesss sir

@RAY-pu4mi

4 жыл бұрын

I thought I was the only one🤣

@courtneymontanio9965

4 жыл бұрын

Meeee

@alistairmcmaster8420

4 жыл бұрын

Myself

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

@nathanpisio3360

3 жыл бұрын

Good luck

@fatimamohamed7579

3 жыл бұрын

aye me to man me to

@DD-ru6nv

3 жыл бұрын

How did it go ?

@x10ry40

3 жыл бұрын

Same

@jasnoorsekhon9961

3 жыл бұрын

Same here

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

@minaashido4582

3 жыл бұрын

Same

@JamesMuceHecz666

3 жыл бұрын

Shit easy asf

@brunomerodio7205

3 жыл бұрын

This shit easy

@tonoarrieta5800

3 жыл бұрын

My legs were on fire after doing 2 sets of these😭

@themarvel779

3 жыл бұрын

Welp you’re not getting anywhere in life

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

@cobwebbyargos6953

4 жыл бұрын

Nice man! Do you run the 100m sprint?

@fazeandrew.5067

4 жыл бұрын

I'm can you jump higher and how tall are you amd can you dunk on ten

@theblessedone.

4 жыл бұрын

@@fazeandrew.5067 wtf

@ahmedalmusawah8928

4 жыл бұрын

faze Andrew. I had a stroke reading this.

@fazeandrew.5067

4 жыл бұрын

@@ahmedalmusawah8928 lol

Perfect workout to do in quarantine

@Kavya194

4 жыл бұрын

😂😂 that's why I am doing those

@___snzr887

4 жыл бұрын

Y E S

@Its_glitch1

4 жыл бұрын

yes that is very true

@ItsRyzeOnYt

4 жыл бұрын

It’s what our football coach sent to us😂

@ManMaster11

4 жыл бұрын

Yep

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!

@norahness6794

2 жыл бұрын

@@daniellora1403 I would do it Monday-Thursday and give yourself Friday to rest before the games/tournaments, and I would avoid doing these on game/tournament days either. Don't overwork your muscles. If you're sore after games, give yourself Monday off too. Even doing these three times a week, you'll see improvement.

@gamingwithdev8071

2 жыл бұрын

How fast are you now?

@wow51013

Жыл бұрын

@@daniellora1403 how has it been for you did you get faster?

@meanbanana2114

Жыл бұрын

Jesus Christ died for your sins. Accept Jesus Christ as your Lord and Savior to be saved and go to heaven. Read the Bible and pray to have a relationship with Jesus.

@Winter-gd2ih

Жыл бұрын

Thanks for the tip

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

@irfankarnal8625

3 жыл бұрын

Hi bro I'm Ibrahim karnal

@abdi-nz8gu

2 жыл бұрын

Use cold water after you done speedy recovery

@CR-bc1zt

2 жыл бұрын

Take a breather In-between sets: e.g., 3 sets. Good stretching and repeat. Up it through fitter and stronger you get.

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

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!

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.

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 🙏🏼🔥

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!

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

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

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 😅

@montreize144prod4

2 жыл бұрын

Did it work

@faiq4956

Жыл бұрын

Lmao i just do my last track in high school yesterday ;) sadly i didn't got any medal. Number 4 on 100m and number 5 on 200m .

@nahyucklover

Жыл бұрын

i am in 8th grade too

@kazuki3146

11 ай бұрын

Damn u going to 10th just like me now

@momlory5646

7 ай бұрын

@@nahyuckloverI’m also in 8th grade but I don’t think the commenter is in 8th grade as he posted this 2 years ago 😅

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

@Kiwimiwis

Жыл бұрын

How many metre race was itt

@ManojSingh-db1us

Жыл бұрын

How many times do you practice each exercise

I’ve been looking for some drills that I could easily do at home for speed and I finally found them! Thanks!

PERFECT. Exactly to the point and everything we need to run faster.

i hope this exercise will help in my speed so much because i need to be fast at my school inter sport

@explorernutshell

Жыл бұрын

Did you won?

Thank you for the great workouts👏👏💪

This is the BEST leg workout I have ever seen! Soccer player or not, those moves will work your whole body too.

@dennissteverink2919

4 жыл бұрын

Emmanuel Kakou u

@lucascamarasa2081

4 жыл бұрын

I didn't benefit for months of working with these exercises, I didn't see any changes

@emmanuelkakou7544

4 жыл бұрын

@@lucascamarasa2081 Lucas Camarasa Have you been following a proper diet? Try to apply the 80% nutrition to 20% fitness rules. I believe that rule is effective and possible to follow. You will see changes on your muscle legs. I am incorporating more vegetables and fruit in my diet. I am following other football professional or semi professional. I am trying to follow their diet. I am doing food that I can afford like breakfast such as fruits in the morning with some oatmeal, Greek yogurt and Almond Milk. Try to eat stuff that keeps you full and energized like eggs too. What I am trying to say is that diet is pretty much everything. Keep doing those move at least 3 times a week, and follow an healthy diet that you can afford. There is a lot of information (on Google/KZread) out there for free to guide you in that direction. Best of luck man! "No one is born gifted, every talent requires practice and refining" Hold on to it!

@giornogiovanna6459

2 жыл бұрын

Does tht workout improves speed too?

@user-s3ts8my2x

2 жыл бұрын

@@giornogiovanna6459 yes

I did these for nearly4months and I can see the results.thanks for sharing these video.

Brilliant.Thanks for the detailed explanation about reps and sets and rest time.

Looks like fun. I'm 67 still very spry and I'm going to incorporate these exercises into my exercise regimen.

0:28 Jump squats 1:00 jump lunges each side 1:32 Lateral Bounds 2:08 A skips 2:32 Reverse Lunge Knee Drive 3:10 Tuck Jumps 3:37 High Knees 4:08 Heel Flicks 4:38 Kneeling jumps 5:35 Calf Jumps

@raheem8937

Жыл бұрын

Thanks

Quick; to the point; great demonstrations! Love it.

Thank you 🙏🏾 🔥

3:40 hes levitating🤯

Hey Michael, this is great stuff. Like always. I have an idea for my U14 Team to start some AtHome training for this month of January 2021, along with some ballwork. I am thinking of trimming the sets and reps down slightly to start and increase them maybe mid month as they get more comfortable and stronger. What are your thoughts?

Trying to get faster in track and upgrade my stamina. I can use these workouts at home now everyday thanks bro 😁

To add to the effect of the calf jumps, point your toes a little more when in the air and add jumping side to side to develop both parts of the calf evenly. Wonderful video!

Went from the 4th fastest runner in my grade to running miles ahead of everyone else! Thank you so much

@trzpmark

3 жыл бұрын

@@izaansajid3422 Just do it. Everyone is different

I did this workout for two months and i am seeing the results my acceleration and top speed has improve. I am now the fastest i have ever been in my life. My agility has improve too, but lest improve is my jumping power, it has improve but not so much as the rest of areas, great workout.👏👏👏👏👏

@theblessedone.

3 жыл бұрын

How many times did u do it a week?

@jaguar9872

3 жыл бұрын

@@theblessedone. Monday, Wednesday and Saturday i do this workout. Three times a week.

@rohitchagam9504

3 жыл бұрын

How many reps and sets did you do?

@jaguar9872

3 жыл бұрын

@@rohitchagam9504 10 reps on each leg for single leg workout, and 10 reps when both legs are working together, and I did 3 set.and when the workout felt to be more managible i add two rep for some of the exercise. To keep things challenging. But you should do how much you can bear and keep adding reps and even set if you want.

@ebolalol5186

3 жыл бұрын

@@jaguar9872 did you see any improvement in your first week

you have really made me improve my football career i am grateful for all your training skills

Love this keep doing more because this got me sore 🚫🧢❤️🙏🏾

Thank you!!! So helpful💕.

Promise this works I did this a year ago to get fast and good at track and now I'm one of the fastest girls in my year! It worked so well I am deciding to do it again! I do this workout 3x on weekends and 1-2 times on week days! Play motivational music while doing and drink lots of water and eat well! Have fun getting faster!!

@dopefargot3700

Жыл бұрын

Well you're going to be the slowest girl if you keep doing this 3x every weekend! Your muscles are not immortal and they need rest too! If this workout is too easy for you, try searching for a more advanced workout or try using weights 👍

@ManojSingh-db1us

Жыл бұрын

Did you do it 1or 2 days in a week or 1or 2times in a day

@XCHANELX

Жыл бұрын

1 or 2 times in a day but it was lockdown so was easier

Thank you. As always, such good stuff.

Thanks so much! I was browsing about running and I saw this video!!!

Very helpful indeed I can see a lot of improvement

Who else is watching this coz they have sports day in school💪🏻😂

@user-tg7iq8wv7y

Ай бұрын

No I want increase speed in football

Thanks man as American Football Defensive End with need of better explosiveness and no gym this really helps ❤️

This video made we win my school's sports day, thank you so much for this

I did 20 reps and 3 sets of each. My legs died. This is a great workout. I didnt think my body could produce all the sweat it did from my face

Love this. Thanks for the awesome, simple, yet effective exercises Michael! Will definitely incorporate these into my workouts. Still trying to work on stamina, but getting quicker off my feet is another simultaneous goal, so these are perfect. Keep it up mate- cheers!

@7mlc

4 жыл бұрын

You’re more than welcome Paul! Having that slight advantage in your speed will make a world of difference on the pitch. Keep striving for those improvements mate!

@ahmai706

2 жыл бұрын

I am so fast

@abis.9713

2 жыл бұрын

@@ahmai706 ok

@MuhammadAli-fr1pz

Жыл бұрын

@@7mlc Salom.Mening tezligim 60 m ga 7.40 s da kelaman.Bu mashqlar tezligimni yanada kuchaytiradimi.Nechi oyda samarasini beradi.

@topilmasfilmlar

Жыл бұрын

@@MuhammadAli-fr1pz Doʻstim bu mashqlar start tezligini oshirish uchun kk

Fantastic routine ,you can adapt reps according to fitness levels. My backs really enjoyed this type or training .

Excellent pedagogical video as usual. Thank you.

Ahh thank you so much, I needed this and seeing you doing every exercise so perfectly and energetically motivates me to do them.

@mohammedd270

Жыл бұрын

Where are you from

I don't do workouts....I watch them to stay fit.

@flatulencia813

3 жыл бұрын

Piñatas are cool

@akhilpatil65

3 жыл бұрын

Move your ass you lazy chonk

@sanjanakadiyala5786

3 жыл бұрын

😂

@raysenvijay6132

3 жыл бұрын

Can I know what you do to exercise your mind?

@raysenvijay6132

3 жыл бұрын

Can I know what you do to exercise your mind?

Thank you.. thank you thank you for so awesome exercises... It's mind blowing... Thank you. Thank you really

This is next level- brutal and efficient!

The total body control that he has!!!😲

POV: It’s sports day tomorrow and you used to be the fastest but now you came fourth in the practices this morning

@MR-er8vd

2 жыл бұрын

I won the 200m and the Relay… 🥱🥱

@ilovemsminutes5833

2 жыл бұрын

@@MR-er8vd 100?

@pilot4910

2 жыл бұрын

@@MR-er8vd whats ur 100 time

@liluzi9814

2 жыл бұрын

@@MR-er8vd u gotta drop the time

@princessgenix2578

2 жыл бұрын

Bro same!!

Beautiful form mate! 🙌

Very helpful thanks mate

Great Video. This is probably one of the better videos that will help you. I basically do this everyday for about a week and I'm seeing results and I'm still continuing this

@redayk5658

3 жыл бұрын

I haven't really tested it, but I've done this for a week, and I just did a little sprint for like 5 seconds😂and I felt so strong and explosive

@1mb506

Жыл бұрын

Are you alive ?

I've done this today's morining workout, and felt It's really useful & helpful. It also help me play better when I play futsal with my friends haha. thx MLC! have a nice day

@7mlc

4 жыл бұрын

You’re more than welcome mate, glad you’re feeling the benefits!

Hey man I have been doing alot of this workout so I am really grateful that you keep making these workout for explosive speed so I have subscribed keep up the good work.

After first day my legs were dead but I continued the consecutive day 👍 great excersises ,can I get some more of these to help me increase my stamina😘

This helps my speed so much thank you because last time I was so fast then quarantine made me slow and thanks to you I am running so much faster thank you keep up the good work

@lakshmananvalli1474

2 жыл бұрын

For how many months u have do this? Is it help you for 100m Sprint

@2586dude

2 жыл бұрын

How much time did you take to see improvements ?

@coranz4538

2 жыл бұрын

Instead of asking people how long they do this workout to improve their speed,how about you give a try and maintain untill you see the result...it's better 👍

Thanks so much for the exercises ......but I will want u to recommend quick feet exercise on sand

Brilliant ideas and information, thanks 👍🏽

Muito bom esses treinos,ajudam bastante👍

Your videos are great bro. Clear explanations in performing the drills as well as the benefits gained from each drill. Excellent video.

@jacer.glisson6052

3 жыл бұрын

hows it goin rn?

Nice vid mate keep them coming ♥️ you're the best mate 👊

@7mlc

4 жыл бұрын

Really appreciate that mate, thank you!

June 1st, 2022. I’m racing my little brother who’s in track. Since the first time we raced I’ve lost over 15 pounds but I hope to gain some speed with this vid. 👍🏽

I am impressed by his strong exercises

This is great! Thanks a lot for the video. Very suitable for this lockdown period.

@jacer.glisson6052

3 жыл бұрын

hows it goin rn?

I did this workout only today and I increased my pace by 1 metre. Good one

@irish9-117

Жыл бұрын

Have you progressed anymore today?

This is the best combination. Thanks brother.

i’ve seen many people do a-skip and never once have i seen one as perfect as yours

How many indian ❤️

@jaivikp.kulhari6134

Ай бұрын

🙋Here!!!🎉🇮🇳

@ritachand4951

Ай бұрын

Here

@user-tg7iq8wv7y

Ай бұрын

Me

@ss8d285

Ай бұрын

Indian... 😊.. write

@Music_lovers2004

Ай бұрын

I am🎉

Literally destroyed my legs best workout I think. I’m praying it helps my vertical

@jackwhitehead4149

3 жыл бұрын

You notice any results so far?

@adamgodlewsky3857

3 жыл бұрын

@@jackwhitehead4149 The workout added a huge bull in my legs and Speed

@Blagovestblagoev

3 жыл бұрын

@@adamgodlewsky3857 did your legs got bigger and stronger from these exercises?

@KC-mg2up

2 жыл бұрын

@@adamgodlewsky3857 about how long did you do it before you saw changes in speed?

Currently in June 2020, amazing video!! ⚽️

Thx very much bro this really helps thanks to you bep👍🏽💯❤

Thanks for the great video, just did all the exercises! I’m going to do these 3 times a week from now on to help improve my explosiveness! Thanks!

@muqtharabedi256

Жыл бұрын

Update?

you are amazing! and professionally... finally i can increase my skill 😍

Thanks sir for this . I am very slow after lockdown before it I was fast. Now I will do everything to fast my speed.👍👍🏿.Thanks sir

Really enjoyed this, Thanks!

And this is the reason I subscribe, amazing content! Thx for the drills

@7mlc

4 жыл бұрын

Really appreciate that my man!

Hi I'm a personal trainer....I must say this is awesome workout.... Great stuff idea also if you wanted to do total body fitness I would use some of more explosive exercises here and upper body exercise followed by core so legs .....chest n arms....core.....its called peripheral heart action I just call it blood shunting it makes your cardio system work hard ur bloods going from legs to upper body to core then legs again but always check with ur doctor first if u have any medical concerns always consult your local gp first...the workout I suggested is not for begginers and only do from 8 to 10 exercises all staggered ie leg exercise.....upper body exercise....core exercise.... Have an awesome day peace

@kalyanilama351

3 жыл бұрын

@Aaron Zimmerman burpees

@footymagic4411

3 жыл бұрын

I'm a beginner. Do I have to repeat the exercises in the vid 3 times ?

@THESIGMAFROMOHIO

2 жыл бұрын

@@footymagic4411 2 times is enough but the more the better but please take some breaks

You're the best you increased my running speed

Thank you so much ❤️❤️

Who else badly needed exercises without equipment?💪💪?like 👇👍👍👍👍

@bethegreatest4976

4 жыл бұрын

facts! Hills are great to develop explosivemess as well!

@foreveryoung1902

4 жыл бұрын

Be The Greatest absolutely agree with you!

@karlchaudry1464

4 жыл бұрын

@@bethegreatest4976 You hit it right on the money!

@Memerath

4 жыл бұрын

please shut up

@ladavinjohnson7186

4 жыл бұрын

Me

I’ve always been the fastest or one of the fastest but my running come from my long powerful strides but it makes it hard to change direction with this form so I’m trying to move my feet quicker and rely less on power

Seriously amazing....✌🏻👌🏼

thank you so much for these lit and grinding exercises ❤️

Just when I was looking to get faster. Thanks mate!!

@7mlc

4 жыл бұрын

You’re welcome my man!

@footymagic4411

3 жыл бұрын

@@7mlc I'm a beginner. Should I still repeat the workout 3 times ?

@footymagic4411

3 жыл бұрын

@Jacob Bekele ok. I will start slow

@Lookatmartin

3 жыл бұрын

@@footymagic4411 you gotta work hard bro. Push yourself

How often should you do all of these excercises? And is there some exercises you can do more often than some of the other exercises in this session?? Great video btw😎💪❤

@7mlc

4 жыл бұрын

All my recommendations are in the video and pinned comment mate. Thank you!

I was looking for a running speed work video rather than a football vid, but this vid is great for running and style and efficient delivery is better than most running videos

MUY BUENA POSTURA Y EJERCICIOS BIEN REALIZADOS ME SIRVE DE MUCHO MUCHAS GRACIAS

I am running track this year and want to get faster this will be really helpful ! 😃😃😃😃

@marinarosnau1250

3 жыл бұрын

same girl, I'm really behind the rest of the team and need to catch up

@alexgamez206

3 жыл бұрын

@@marinarosnau1250 You need endurance too

@Edward-ho2bm

2 жыл бұрын

GL

Thanks bro. you is coach for me ❤️

@7mlc

4 жыл бұрын

Always welcome bro!

This is the best video that I'm searching for

These exercises are so effective 👌