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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[@7mlc]

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]

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

[@7mlc]

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

[@ouroboros1999]

@@7mlc Thanks man 🤘

[@daconvertiblebaby69]

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]

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

[@MdStylee-pb4fb]

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]

MdStylee 5446 you are my hero

[@skrrt8338]

3 sets of 10 each one?

[@j3sus946]

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

[@j3sus946]

sets*

[@jay09122]

Good results?

[@samv9873]

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]

Thanks

[@parthbavkar6155]

Thanks and good job making the list of it

[@VivekSingh-eg4ob]

Ty

[@coloofficial5024]

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

[@scarlet8078]

@@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?

[@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

[@pasoonkakar8907]

Thank you

[@noone-ti7cp]

I should stretch before and after right?

[@nevin8796]

@@noone-ti7cp yessirr

[@noone-ti7cp]

@@nevin8796 thx mate

[@babystar4798]

Can I do as much as I want

[@alvischarles1733]

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]

did you do it every other day?

[@alvischarles1733]

@@haln2223 3 times a week

[@Ayush-cy3yg]

How many times a week?

[@Hari-co5he]

3 times a week

[@kingofgames4294]

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 ❤❤

[@supertomjr997]

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

[@saju9812]

I am

[@shanstan5139]

snork ops gang Yesss sir

[@RAY-pu4mi]

I thought I was the only one🤣

[@courtneymontanio9965]

Meeee

[@alistairmcmaster8420]

Myself

[@grease3873]

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

[@minaashido4582]

Same

[@JamesMuceHecz666]

Shit easy asf

[@brunomerodio7205]

This shit easy

[@tonoarrieta5800]

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

[@themarvel779]

Welp you’re not getting anywhere in life

[@gangbang40_88]

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]

Good luck

[@fatimamohamed7579]

aye me to man me to

[@DD-ru6nv]

How did it go ?

[@x10ry40]

Same

[@jasnoorsekhon9961]

Same here

[@ishankhisti7456]

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

[@cobwebbyargos6953]

Nice man! Do you run the 100m sprint?

[@fazeandrew.5067]

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

[@theblessedone.]

@@fazeandrew.5067 wtf

[@ahmedalmusawah8928]

faze Andrew. I had a stroke reading this.

[@fazeandrew.5067]

@@ahmedalmusawah8928 lol

[@brennanking97]

Perfect workout to do in quarantine

[@Kavya194]

😂😂 that's why I am doing those

[@___snzr887]

Y E S

[@Its_glitch1]

yes that is very true

[@ItsRyzeOnYt]

It’s what our football coach sent to us😂

[@ManMaster11]

Yep

[@sebby.official1468]

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

[@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

[@irfankarnal8625]

Hi bro I'm Ibrahim karnal

[@abdi-nz8gu]

Use cold water after you done speedy recovery

[@CR-bc1zt]

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

[@norahness6794]

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]

@@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]

How fast are you now?

[@wow51013]

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

[@meanbanana2114]

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]

Thanks for the tip

[@diegogandara6413]

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!

[@michellenarvaez4643]

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 🙏🏼🔥

[@wendoncharles1934]

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.

[@LTE06]

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]

Did it work

[@faiq4956]

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]

i am in 8th grade too

[@kazuki3146]

Damn u going to 10th just like me now

[@momlory5646]

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

[@MrMeshari10]

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

[@dadbodnomoreworkoutguytryi7965]

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!

[@arnabganguly4962]

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

[@juancastro7018]

Thank you for the great workouts👏👏💪

[@toddmurray6596]

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

[@aliceburgi6124]

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

[@aldenperis2571]

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

[@elifrost4359]

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

[@paulkim46]

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]

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]

I am so fast

[@abis.9713]

@@ahmai706 ok

[@MuhammadAli-fr1pz]

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

[@topilmasfilmlar]

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

[@majoobba9947]

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]

Thanks

[@Dakota_Arrington]

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

[@mariamomar8755]

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

[@mohammedd270]

Where are you from

[@the_nilz1663]

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?

[@josephmchumbe4226]

Thank you 🙏🏾 🔥

[@WhoMauri]

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

[@MR-er8vd]

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]

I won the 200m and the Relay… 🥱🥱

[@ilovemsminutes5833]

@@MR-er8vd 100?

[@pilot4910]

@@MR-er8vd whats ur 100 time

[@liluzi9814]

@@MR-er8vd u gotta drop the time

[@princessgenix2578]

Bro same!!

[@mustafaahmed4151]

Very helpful indeed I can see a lot of improvement

[@jcshirke]

Thank you. As always, such good stuff.

[@jimkelly5155]

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

[@mynameispatrickandimhungry8451]

Thank you!!! So helpful💕.

[@tochukwuoparaocha4950]

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

[@explorernutshell]

Did you won?

[@deepikamalpanisaboo4160]

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

[@everthongarciafleckenstein]

Muito bom esses treinos,ajudam bastante👍

[@julianarana8271]

3:40 hes levitating🤯

[@virgil81nz]

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

[@jacer.glisson6052]

hows it goin rn?

[@user-rt4ub4rj6i]

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.

[@antoinemunier9417]

Excellent pedagogical video as usual. Thank you.

[@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

[@Kiwimiwis]

How many metre race was itt

[@ManojSingh-db1us]

How many times do you practice each exercise

[@neverlastlastnever8940]

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

[@7mlc]

Really appreciate that mate, thank you!

[@berryvwjnr6481]

Brilliant ideas and information, thanks 👍🏽

[@shivkashiwaghmare5413]

thank you so much for these lit and grinding exercises ❤️

[@emmanuelkakou7544]

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

[@dennissteverink2919]

Emmanuel Kakou u

[@lucascamarasa2081]

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

[@emmanuelkakou7544]

@@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/KZbin) 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]

Does tht workout improves speed too?

[@user-s3ts8my2x]

@@giornogiovanna6459 yes

[@glennrobinson7193]

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

[@Grandtheftclipz01]

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

[@speed8106]

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!

[@Bloodyfalcon]

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]

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

[@johnsonbrofishing117]

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

[@7mlc]

Really appreciate that my man!

[@addison.s13]

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

[@kledianbibaj4476]

Very helpful thanks mate

[@nesalatha7580]

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

[@jacer.glisson6052]

hows it goin rn?

[@landonyork3448]

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]

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]

Are you alive ?

[@vibrantmonkey7469]

Beautiful form mate! 🙌

[@tshenolomaake6987]

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

[@XCHANELX]

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]

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]

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

[@XCHANELX]

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

[@ottimodirei2457]

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

[@Tottykidd15]

Really enjoyed this, Thanks!

[@AshnilJr]

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

[@jananivelaitham6307]

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]

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

[@2586dude]

How much time did you take to see improvements ?

[@coranz4538]

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 👍

[@Mxnuel_2395]

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

[@7mlc]

You’re welcome my man!

[@footymagic4411]

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

[@footymagic4411]

@Jacob Bekele ok. I will start slow

[@Lookatmartin]

@@footymagic4411 you gotta work hard bro. Push yourself

[@mission9195]

This is next level- brutal and efficient!

[@mrkentblastchannel6113]

Thank you for sharing this idea, I love it

[@jaguar9872]

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.]

How many times did u do it a week?

[@jaguar9872]

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

[@rohitchagam9504]

How many reps and sets did you do?

[@jaguar9872]

@@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]

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

[@andrewnkom1660]

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

[@Harshi746]

Seriously amazing....✌🏻👌🏼

[@richygamo8586]

Awesome vid bro! Heavy💯

[@zzgaming8803]

Thanks bro. you is coach for me ❤️

[@7mlc]

Always welcome bro!

[@Swapnadeepp]

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

[@user-tg7iq8wv7y]

No I want increase speed in football

[@khayalethumvumvu8515]

This is the best combination. Thanks brother.

[@JorgeCruz-hu1je]

Amazing , good tips. I going try to doing thank you 🙏

[@RaushanKumar-ic5dk]

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

[@flatulencia813]

Piñatas are cool

[@akhilpatil65]

Move your ass you lazy chonk

[@sanjanakadiyala5786]

😂

[@raysenvijay6132]

Can I know what you do to exercise your mind?

[@raysenvijay6132]

Can I know what you do to exercise your mind?

[@ryliesiddall64]

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]

Update?

[@healthymindhealthybody9324]

Excellent selection of exercises 👏🏻👏🏻

[@no-mg1el]

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

[@Wesley-bl9qq]

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

[@ericmutunga5741]

thank you for this amazing help🤘🔥

[@7mlc]

You’re welcome!

[@joshe2275]

Yoooo thank you so much this is a awesome vid and it really helps me

[@DanielVazquez-qz3hh]

Great video. Looks like a beautiful day in Florida

[@benjamindecker789]

The total body control that he has!!!😲

[@niravsaale6731]

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

[@trzpmark]

@@izaansajid3422 Just do it. Everyone is different

[@footballwithabelgboko2168]

Wow nice . Great work, I really appreciate you ! Keep it up🙂

[@tankaSharma]

loved it .. thank you very much

[@karissabrock4913]

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

[@marinarosnau1250]

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

[@alexgamez206]

@@marinarosnau1250 You need endurance too

[@Edward-ho2bm]

GL

[@samuelmekonnen6553]

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]

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

[@bradondavis611]

Thanks for this it rly helped me improve in sports.

[@harrisonn56]

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

[@Gabriel-FTW]

Thanks Michael I know I need to be more explosive with my running so this will help.

[@7mlc]

Happy to help!

[@Tyson.J0HN]

Plzz more no equipment videos. It's really helpful mate ✌️ thank you

[@7mlc]

Happy to hear that they’re helpful Allan, plenty more to come mate!

[@xef7x346]

thankyou bro this was really effective

[@yuihernandez3430]

Currently in June 2020, amazing video!! ⚽️

[@opaslawnservice2838]

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

[@jackwhitehead4149]

You notice any results so far?

[@adamgodlewsky3857]

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

[@Blagovestblagoev]

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

[@KC-mg2up]

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

[@EknoorSingh5509]

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

[@irish9-117]

Have you progressed anymore today?

[@nameleftthegame9873]

Thank you so much ❤️❤️

[@rajeshsubramani527]

I follow this exercise , thank u my coach.