10 Explosive Speed Exercises | Bodyweight Exercises To Increase Your Speed & Explosiveness

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Learn 10 bodyweight exercises to increase speed & explosiveness. Being explosive will give you an advantage in almost every sport. Increasing your explosiveness will help you run faster, change direction quicker and improve overall athletic performance. By using just your bodyweight, you can improve your explosiveness and explosive speed and become faster on the pitch.
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[@7mlc]

Hi guys! Hope you enjoy the video. For those that will be using these exercises, I would recommend choosing 5 exercises to begin with, and completing 3 rounds of each one. Start with 2 workouts per week, with a couple of days between each one. Then after a few weeks, as your body starts to adapt, begin to add a couple more exercises to each day so that you continue to progress 💪⚡️ Let me know if you have any questions. Enjoy! -7mlc

[@ceralguy85]

As always great pro tips Michael. You are the best

[@yourmaster888]

⚽⚽

[@jaredmalakouti8358]

You're training at OC great park right by my house! How long are you out here? I would love to meet up and thank you for all the motivation and inspiration!

[@tomasgrga1747]

Thanks for video, exercises are great. Is there an age limit, wonder if my 8 year old could use some of those? tnx

[@kwamethetrainer7246]

Hi Michael , I just wanted to ask if these are suitable for 11/12 year olds as both my son and nephew are good footballers and I was just wondering if this would be a god addition to thier training regime? By the way you are my 11 year old sons biggest inspiration as far as his personal development in football is concerned. Words can’t express how grateful we are for the content that you so kindly share with us on a consistent basis. I remember when he first started doing ball mastery which was during the first lockdown , I wondered if he would ever get it right, well a year on and he’s teaching his older cousins who are 4 and 5 years older than him all the ball mastery skills he learnt from you and you’ve helped take his game to a whole new level like he’s a totally different player now, like wow all of a sudden he’s getting the attention of a number professional academies. I’ve since purchased all your programmes because the results I’ve seen on my son are unbelievable. Thank you Thank you Thank you 🙏🏿

[@viettran9451]

1. Pogo Jump - 30s/3sets 2. Single Knee leg drives 20reps/each/3 sets 3. Lunge knee drive 10 reps/3 sets 4. Lateral explosiveness 10reps/3sets 5 lateral jumps 20reps/3 sets 6. Broad jumps 10reps/3sets 7. Single leg hop 10reps/3set 8. Single leg jump 10reps each/3 sets 9. Box jump 10reps/3sets 10. Depth jump 10reps/3 sets

[@aesthetic_waves5494]

Thanks for this excercises mate , my friends are telling me that I am slow , so , I will definitely do it for my improvement 👍 😀⚽

[@7mlc]

Keep working mate 💪💪

[@RM-pf4oi]

Hi, have you become faster? How much did these exercices help you?

[@JCMotivates_]

@@RM-pf4oi I became really fast mate. Even the coaches for Track wanted me 🫡

[@lucidityFX]

@@JCMotivates_ What was your sets and reps?

[@robertkosich]

Thank you mate I’ve been trying different explosiveness drills and this was really helpful!

[@7mlc]

Happy to help, Robert!

[@alparslan8381]

thank you mate i cannot find a decent video in youtube to increase my vertical to dunk but this one really improved my vertical

[@octaviogarcia8514]

I struggle to come back to the pitch in shape, I started doing your exercises and I’ve became much quicker. Much better player thanks mate 👌🏻

[@7mlc]

You’re more than welcome mate 👊

[@waheedpathanoffical5660]

Thank you so much brother ❤

[@cLOPEZ107]

Thanks for the video! 🤩🙌

[@nhathoangminh7977]

Thank Michael, your videos so helpful for me and everybody have watch your video!

[@7mlc]

Happy to help man!

[@Multi-sport]

Tnxx u so much, this really helps muchh

[@all-starproductions]

Amazing tips thank you very much!👏👏👏👏

[@ernestoamer979]

Bro eres el mejor 😁 felicidades buen trabajo quisiera q lo traducieras para entenderte mejor

[@darraghdaly2187]

Can't wait to grind on your drills this summer 🔥

[@7mlc]

Love to hear that bro! 💪

[@Izu-Raphael11]

the best youtuber when it comes to teaching drills i appreciate you and your channel so much

[@7mlc]

Thank you so much my man! 🤝

[@munyaradzianotidaishenyanz6503]

Thanks for the video you are like my personal trainer

[@Maxxx_07.]

I just love you sir you are truly amazing helping a lot

[@Sohibjon-nd4qp]

Very important video! Thanks!

[@7mlc]

You’re very welcome mate 👊

[@paco2ski]

Great workout. Quick feet and explosive on demand Direction changes are nonexistent in people 40+.. It's a good target audience to consider adding. Rapido type things for middle age is 100x the market of saturate football skills .. Wish everyone here hte best, 🤟

[@oumarwaigalo722]

Thank you my coach

[@sterlach4749]

I really needed this as im a winger but im not that fast, thank you mate

[@7mlc]

Always welcome bro!

[@augustocarvalho2594]

from Brazil I'm always accompanied, your training helps me a lot

[@7mlc]

Happy to help mate 🤝

[@coacharnoldshadreck9747]

You 🎉are amazing.Thank you

[@funjinggurung]

Love this football training 🤍

[@savitagurjar1034]

Thank you very much 😊 this video very helpful for me

[@7mlc]

I’m glad to hear that! Happy to help 🤝

[@christinepeter9624]

Thanks bro

[@ronaldokhan5754]

THANKS SO MUCH BROTHER. HAVING SPEED AND BEING EXPLOSIVE NOWADAYS GIVES YOU AN ADVANTAGE OVER OTHERS. LOTS OF LOVE. RESPECT.

[@7mlc]

Absolutely mate 👊👊

[@user-dx6gv4se2i]

Super bro

[@JonathanRodriguez-nz9nw]

Love this type of training, this paired with sprints and weight training grant real results (a constant for me is seeing frisbee golfers xD)

[@7mlc]

Absolutely man! These are a great addition to a well rounded training schedule. Haha gotta always be checking your shoulder with those frisbee golfers around!

[@JonathanRodriguez-nz9nw]

@@7mlc 🤣🤣 truth mate

[@buzfggth4115]

Thanks, Good vid

[@7mlc]

Thank you mate 🤝

[@iceland5786]

Thank you very much brother for this video.

[@7mlc]

You’re more than welcome bro!

[@crafthome-byparvana8581]

Just what i was looking for! With this i can win the school sports

[@ryanj0699]

Tremendous workout

[@calebphiri8424]

Anybody writing this down... Cuz this is knowledge my friend! Thank you 7mlc, really appreciate your work😎

[@7mlc]

Happy to help bro!

[@robi5735]

Great, thanks ❤

[@7mlc]

Always welcome mate!

[@lintfaso7083]

Should i be doing this with my running shoes or football boots?Nice vid btw

[@zzpack2670]

Very well made, seriously.

[@7mlc]

Thank you so much!

[@umarisgrownoldnow]

Please make full video of your leg workout routine!! And thank you for this mate!! ❤️❤️

[@7mlc]

You’re welcome mate! I have quite a few leg workouts on the channel for you 👍

[@HarshitMehndiratta]

Sir can these be used on leg workout

[@user-dx6gv4se2i]

Things you for the explation bro

[@user-im8zx7oe6n]

Hi sir,i am soumodeep and i am watching this video from India,i study in 5th standard,so honestly i am watching this video for helping me on the sports day that i have tommorow,i think it could help me..thanking you in advance sir.Can you make a video on long jump? i am casually week in long jump please❤

[@leiding3404]

omg, can not believe you were in Great Park! my daughter should be very happy tomorrow😀😀😀 hope to meet you there 😀😀😀

[@7mlc]

What a fantastic place! Unfortunately I was only there for a short while but I’m sure I’ll be back there soon in the future 👍

[@atharvajagtap3982]

🔥🔥like flash

[@7mlc]

👊👊

[@prasath7306]

Hi 7mlc , could you make video's on Hip flexors and and groin strain relief and strengthening video

[@7mlc]

Thanks for the suggestion mate I’ll see what I can do 👍

[@somaiasakr9602]

Hey I noticed you made a similar video like this 2 years ago should I just stick with this one or go with a combination of the two

[@vikramsingh-ey3ge]

individual session next video please

[@menakamani3995]

Can you put a technical training session it will help my match

[@ShanGaming_FTBL23]

I really enjoyed this video tq my friend 🔥

[@7mlc]

Glad you enjoyed it mate! 👊

[@kehindeolafisan9822]

Thank you so much i have increase my speed

[@orchid3706]

Howucj

[@samixhebexhia5282]

does this help develop your fast twitch muscles btw great vid

[@micgamingz3979]

please do 5 dembele skills

[@Kayacan3434]

Hello bro.How many days a week and how long do you recommend we do exposiveness and strenght training.For young athletes.

[@gowrisports8810]

Sir this workouts use for long jump 🦘 event. ?

[@sndfitnesshealth7098]

Very good

[@7mlc]

Thanks so much! 👊

[@chut4839]

do you recommend doing these just before your normal workouts or on your off days. For example I workout 3 times a week on monday, wednesday, and friday, and rest on the days that i haven't mentioned so knowing this information can you please guide me on what to do. Please reply🙏.

[@chut4839]

another question if you don't mind is if I should do this on workout days should i do less of these plyometrics to prevent injuries from overworking, and if so how much of these of the 10 exercises would you recommend.

[@user-ud1pz5hi1k]

I love you I follow you from Iraq

[@7mlc]

Thank you for the love! ⚽️🤝

[@suryam472]

I am slow this will help me thank you 7mlc

[@7mlc]

Happy to help mate!

[@abdulrahmanalghamdi7862]

Hi Michael, for the 7th exercise, should I do the three hops on one leg 10 times? Because I didn’t understand what u meant. Love ur vids 🌹

[@7mlc]

Hi Abdul! Yes mate, so you would perform a total of 10 x 3 hops. 5 sets of 3 on your right leg, and 3 sets on your left leg, for 10 total (30 hops, 15 on right, 15 on left). Hope that makes sense 👊

[@abdulrahmanalghamdi7862]

It does thank you! Quick reply!

[@yourmaster888]

thx ⚽⚽⚽⚽⚽⚽⚽⚽

[@7mlc]

Always welcome 🤝

[@ethanwaweru6163]

Eyy... We back to the orange ball in the background

[@7mlc]

Hahaha absolutely iconic!

[@skrahamat9062]

Sir,, WBP POLICE Force ko v add kijiye

[@miloo9186]

Hey, I like your shoes what’s the name of it?

[@Orko612]

Love from Bangladesh 💚💚

[@7mlc]

Appreciate the love bro!

[@alseinikanteh03]

7mlc can you please do a video for me for ligament problem injury

[@7mlc]

Which ligament is bothering you mate?

[@alseinikanteh03]

I have a damage ligament then i have do the operation so want you to do a video for me plz how to recover after ligament damage plz plz

[@adrienbarros7226]

Hi Michael ! I have a quite strange question for you : how many space do you leave in front of your boots and do you experience blue big toe nail regulary?

[@7mlc]

Personally I like my boots to feel snug, my toes are almost right at the front of the boot but without any bunching. I’ve made the mistake of wearing boots too tight and just as you mentioned, my toe nails went blue and eventually fell off. Very painful! If you are going to get boots really tight, I would recommend leather boots that stretch and mould to the shape of your feet 👍

[@kirandas4697]

Feet Ankle back side pain.any remedies

[@joshlin4376]

Bro good video. BTY, what is the big orange ?

[@7mlc]

Thank you bro! Haha I guess it’s sort of a hot air balloon apparently. This park is called Great Park in Orange County CA. Sometimes the orange ball is in the air 🤷‍♂️

[@sevithpraman5658]

These are awesome definitely do it

[@7mlc]

Glad you enjoyed them mate 🤝

[@sevithpraman5658]

✨

[@wata1991]

which shoe and color way are you wearing in this video?

[@jamesprice6027]

Could you do this next for the Core?

[@7mlc]

Thanks for the suggestion mate!

[@nhathoangminh7977]

Hey Michael, Can I set aside a training session just to practice the techniques I'm weak in?

[@7mlc]

Of course mate 👍

[@Xelidojamz]

Sudnt you be starting with the muscle activation first??

[@grappleronyt4662]

How often do we rest in a 7 day week? How often should we do this without causing injuries or strains? I am intermediate in plyometrics but don’t want to over do it.

[@MontOnDaCam]

2 to 3 times a week try Monday Wednesday Friday

[@levichavers10]

Hey Michael, should I leave room for error when setting goals? For example if I want to get 4 football session in a week but, my body isn’t feeling good after 3 intense sessions should I force it and potentially get an injury and not be able to play in games at the weekend or play bad bc I’m really sore or should I set my goal to at least 3 sessions a week and then if my body feels good I can do an extra session?

[@7mlc]

Always listen to your body mate. If you need rest, take it. Rest is important for the body to heal and perform better, whereas doing extra training when your body needs rest will lead to fatigue, lower performance and potentially injury. It’s great to have goals, but as you said, always leave room for adaptation based on your circumstance and how your body is feeling 👍

[@levichavers10]

@@7mlc Thanks Michael, you really help me a lot 💪

[@anthonylong9067]

Me: *goes home after working on explosiveness on the pitch* 7mlc: *uploads this video* Me:…..it’s like you knew

[@7mlc]

See you at your next explosive workout then mate 😉👊

[@thulanikhumalo2642]

I will use them for my 8 year old. She is a natural fast runner but I want to increase her take off

[@kamgaming1909]

Love from INDIA 🇮🇳❣️✨✌️

[@7mlc]

Appreciate the love ⚽️❤️

[@maximedierickx8781]

how much do you do them per week because i don't know

[@sanskarsharma3139]

Make video on speed exercise with resistance bands

[@7mlc]

Resistance bands are more for activation rather than increasing speed. Should be done before your speed workouts, not instead of 👍

[@ianlima1901]

Legenda em português please

[@sujaldhungana8347]

Thanks mate for your advice but I want a video on how we can not fall while playing football how to position ourself 😊

[@7mlc]

What do you mean by fall mate?

[@angel.zcg18]

What shoes sre you using here?

[@silversleek460]

After the 7 day Rapido program can you do it again to get faster?

[@7mlc]

Absolutely 💪💪

[@raktim1447]

From India ❤️

[@7mlc]

Appreciate the love bro ⚽️❤️

[@vikramsingh-ey3ge]

individual session please

[@7mlc]

Hundreds on the channel for you my man 👊💪

[@vikramsingh-ey3ge]

@@7mlc one more please

[@BowBeforeEsdeath]

I go to the gym on weekdays. So will i still see results if i just do these on Saturdays and Sundays every week?

[@7mlc]

I wouldn’t recommend doing these on Saturdays and Sundays, your body needs a day or two between workouts to adapt and strengthen. It would be better do them for example on Sundays and Thursdays.

[@devofficial8814]

Love from india

[@7mlc]

Appreciate the love bro ⚽️❤️

[@erase5841]

Sunday 19th feb - Match result = loss Score = 0-6 Next match date- 26th feb Will be updated~

[@nistanowbut5619]

For how many days

[@azimuosefzadeh4567]

Hi very good 😍 Please video training cristiano 🙏

[@7mlc]

Thank you Azim!

[@farisgamesx3756]

هل يمكنك وضع ترجمة عربية

[@ahmedhussain4145]

Hi Mate, I'm 38 years old and play 5 aside. Is there anything I can do to improve explosiveness or am I too old now?

[@7mlc]

Not too old at all mate! The body is amazingly adaptive no matter your age. Maybe start with less reps at first if you’re not used to doing these types of exercises, and definitely get thoroughly warmed before hand, but you’ll see great improvements doing these twice per week with a couple of days between each workout 👍

[@racer_bihar]

I love from india 🇮🇳 big fan ❤️

[@7mlc]

Appreciate the love bro! ⚽️❤️

[@racer_bihar]

@@7mlc yes ❤️

[@Liber.l]

Will this help increase speed with the ball too?

[@7mlc]

Not just the through this workout mate. You would need to pair your speed training with dribbling training to learn how to control the ball at a faster pace 👍

[@venkatesh4942]

Thid will helping running 😢

[@Cryptoneer_Nik]

Where is this beautiful place you are filming ?

[@7mlc]

This is Southern California mate!

[@celinoullegue7201]

Can my 10 yr old son do these drills? Can his joints handle this stress?

[@CoachOlali]

If your son is 10 years old. I would not be focusing on this. He needs to focus on decision making and technique. There is no better age to learn such fundamentals then when a kid is young. Focus on agility and fitness can come after he matures past puberty around the teenage years

[@rabiuibrahim8465]

Please send me links to download this

[@kellyantre9154]

Tap share and you'll see the " Copy link" Then you can copy and paste it on the app that use to download videos

[@aniruddhajaiswal2161]

What do you think about KAI HAVERTZ ?

[@7mlc]

Baller

[@user-gy9vq7kv7r]

Brother I want ask you can I become as mpappe in two years I'm from Egypt I like you

[@7mlc]

Focus on being the best version of yourself mate 💪

[@njr1200]

how many days we can practise cardio exercise ? please reply

[@CoachOlali]

This depends on the individual. There is no way that he can tell you that without knowing you. Imagine if someone who is a bench player on his U-15 and then CR7 at his peak asking the same exact question. Of course, there will be 2 different answers. Only you can answer this question. You have to be aware of how your body recovers after a session. If you do cardio exercise on Monday and then you try again on Wednesday but you cannot give 100% because your body is not recovered then you know that it is too soon. Everybody has a different fitness level

[@njr1200]

thanku for your valuble information☺☺👍

[@CoachOlali]

@@njr1200 yes sir