The Best Plyometric and Strength Leg Day for Footballers

This video is helping footballers and athletes have a good session for plyometrics and strength within their legs on the basis to becoming stronger, faster and explosive.
Within this video I also have mobility drills, activation drills and isometric drills all in one.
As mentioned in the video the link for my new website is tlaa-training.com and this is where you can buy gym plans and book sessions with me.

[@BlessedJT11]

Needed this as an aspiring footballer🙏🏽💯

[@viruoncrack2524]

Summary: cardio warm up 5-10 min Stretch 20 sec pogo jump Plyometrics: 2x5 approach box jumps (2 min rest after set) 2x5 squat box jumps 3x5 seated box jump 3x4 drop box jumps (2 reps left 2 reps right foot) 3x5 Single leg box jump Change of direction: 2x6 lateral jumps 3x6 lateral skips Strength: (3min rest per set) 3x8 trap bar deadlift 3x8 Weighted hip thrust 3x8 Hamstring curls Isometrics: 12:57 30sec Lunge iso hold (2 sets each side) 30secGlute bridge iso hold (2 sets each side) Cooldown: Copen stretch Child’s pose Actually watch that shit urself

[@WilliamKO-dc5um]

2 weeks in and i already jump higher. Thank you❤

[@azadgul63]

Thank you very much bro, I think this video will help many footballers Keep working hard❤

[@florsleurs]

Thank you very much. As a young footballer it helps me a lot

[@user-xm4kk2ht3i]

all the way from south africa, luving ur work man

[@oli5285]

Man, amazing training, Thank you❤

[@pettdogg8943]

Great vid this bro . Impressive box jumps 👊🏻

[@parsasalhymoghadam-el3vg]

Needed this thank you so much bro❤

[@user-bg6fh7dm4i]

It's a video that helps a lot. I want to see more videos😊😊

[@uclaztec2]

Great workouts! Thanks for sharing from Los Angeles

[@KyleDavis21]

Absolute fire man, keep it up 👊

[@1houdinee]

For anyone looking to implement plyometrics into their training, start with conditioning your body to first absorb force then progress onto plyometric exercises. Here's an example on how to progress plyometrics over time: snap downs > altitude landings > broad jumps > miometric jump (concentric phase of a box jump) > box jumps > unloaded jumps > loaded jumps > bounding/hurdle jumps > depth jumps Hope this helps!

[@1houdinee]

If you're a beginner, aim for around 50 foot contacts per session (for example: 5 - 10 reps for a total of 50 foot contacts) then gradually increase up to around 100 foot contacts. As intensity increases volume should decrease. Train bi-laterally before uni-laterally and forwards before sideways! To follow on from my comment above here is a further example on how to prepare and progress your plyometric sessions: Phase 1 (movement and co-ordination): Examples: Skipping, jump rope, jumping Phase 2 (landing/force absorption: Examples: Depth drop, snap down, counter-movement jump, box jump, hop and stick Phase 3 (Plyometric strength): Examples: Small hurdle jumps, squat jumps, pogos, hops, continuous jumps Phase 4 (Plyometric power): Examples: High hurdle jumps, drop jumps, distance hops, bounding, rebound jumps

[@shayanmuhammed2448]

can you tell me your weekly routine where you incorporate speed training upper body and lower body stretching etc

[@orangotango9231]

@@1houdinee goat

[@itsbgdn]

legend! regarding the overall session tho, don't you think it's a bit too much volume in total?

[@1houdinee]

@@itsbgdn Which session are you referring to? The examples I provided above are examples on how to prepare then progress (over a period of time). Not all in one session. If you’re looking to optimise your performance for sport/whatever then I would suggest using a periodised training plan to achieve this

[@henryokeke11_]

Needed this thanks bro ❤️💪

[@Dannyyolooo]

Great video. I’m going to do some of these exercises. Thanks

[@enestuzen383]

Keep going bro thank you for the amazing video

[@user-qk8hl1pu4v]

vid is dope preciate bro much love from toronto btw the intro beat is tuff

[@Tazan17]

thanks i apreciate your work

[@nguyenucnghia1697]

Thank you for your exercises,bro

[@sugarresin]

Great content -- although with that being said, you have no right to get annoyed at people accidentally walking into your video, at the end of the day its a public gym and you don't own that space, if anything you should be asking peoples permission to film near them since you're going to be putting it online.

[@ara0831]

I totaly agree

[@sugarresin]

@@ara0831 Yeah -- but the technical information was very good. Just need to be a bit more understanding and sympathetic towards others.

[@NextKingOfFootball]

yeah you're right. good video still

[@narutospersona426]

Hes clearly joking

[@thefirstkayb]

Yeah you're right, as a new content creator it was difficult for me to adjust to at first but I'm learning as I go along, I'll keep this in mind from now on

[@juanvalles9160]

Really good video thank you for posting

[@zaidal-tawalbeh2592]

Keep going tbh i learned a lot from u❤❤

[@rafaelmoran2171]

this is amazing thank u so much

[@bennloposso]

Thank you bro 💯

[@TrevorBingley]

Nice channel g, well organised. Certain man got their teachers degree lecturing on what you can and cant say about people walking into your videos.

[@nsvvs]

very helpful thank u so much

[@wayz8298]

great video man

[@coolestmanpoop5563]

Thanks man

[@saadabeliouny2979]

Great video 👍🏽

[@enafuomaigho-okor7256]

Great video

[@jessie7057]

Great video will defo use next session needed this 👏

[@Ashutoshhxvlog]

Nice bro loved it ❤

[@jeovahbenjamim6573]

great vídeo, very good content, i like a lot!!!

[@ambroseuzoh7784]

Great content.. keep it up

[@WithHarmony]

LEGEND

[@eazzy-beats5277]

Please more videos, great content

[@thefirstkayb]

Appreciate it, more coming soon

[@schaaaaaaaaaaaaaalke]

Great video. One question about the training session: how long did it take you to complete the whole thing? isnt it better to split between pylos and weights? like twice a week pylos and once a week heavy weights. thanks man!

[@Lou-ls5se]

God bless you

[@everydayisfootball8186]

That's crazy cause I just subbed to you

[@ImprovingEnes]

AWESOMEEE

[@mr.idrico1435]

Ay KayB i was wondering if you could show us your full week gym session

[@ayoubmoubtassim8500]

hello by italy❤❤❤you are the best

[@danielalonso197]

good vid.

[@jjjj2441]

KAY B🥶🔥

[@DanielFelipeMartinezSilva]

your video is te best for the plyometria for my opiniun

[@shamsufootballskills401]

Bro please do video on upper body plyometrics workout 🙂

[@BE1O7EROV]

7:05 oh sorry, we didn’t knew this is your OWN gym, Mr. Content Creator

[@narutospersona426]

Bruh its clearly a joke

[@abishekbarantaman9285]

He said when they can “see” the camera. Don’t click on the video if it wasn’t genuine then

[@husseinnaser5105]

Nice

[@FASTDMG]

nice video broo ;)

Buenos ejercicios! No pasa nada con las perdonas que pasan frente a la camara igual son buenas tomas, es un gimnasio! Feo es cuando la gente se pone a ver redes sociales o se ponen a charlar y tenes que estar esperando a que se salgan. Al estar pendiente de eso o cualquier cosa que te haga enfadar hace que todo el trabajo que haces no valga la pena porque lo unico que haces es absorber o generar negatividad, y eso contraresta.

[@khayelihlegumede-rc6cl]

great content brother🙏🏿, but do you know why can’t we download the video?

[@kit-shingtse1222]

Hi Kay, while others said, "you have no right to get annoyed at people accidentally walking into your video", That logical comment is an inspirational hint that pushes you to think outside of the box!! I mean look around your gym brother, you're probably the top customer in the best form!! Have you ever wonder why other customers using the same hardware like you don't have the sharp peripheral vision that you have?!! Because what matters the MOST is the SOFTWARE, aka DETERMINATION!! I mean if they do, I'm pretty sure they won't walk into your video. Now just try to imagine those still have some passion left in their mindsets wanna up their Sunday league games while struggling with making ends meet. I strongly believe if you could figure out how to present your solid knowledge at totally different environments, for instance: living rooms, back alleys, side walks, bike paths, parking lots, local parks with just some benches or whatnots, I'm pretty confidents the number of your subscribers will exploded by a few K easily! Good luck, Kay!!

[@twanhodel1011]

Hi, im loving the videos, do you have a alternative for the hamstring curls?👊🏼

[@diegovelasco2296]

Nordic hamstring curls have helped me tremendously

[@esmeraldapena6398]

love how mad he gets when the ppl pass by its funny lol

[@laljosef7313]

Great content, will definitely apply this to my next session. Saying that you DO NOT OWN THE GYM. If you’re getting annoyed at people who are walking past your video while filming at a public place, you should have not recorded at the first place. You don’t own the gym and space. You do not have the right to tell people to not walk through your camera or be annoyed at them doing so. It’s a public place bro. Other than that great content.

[@thefirstkayb]

Thanks bro, good luck training

[@jkfootball2245]

Now video is coming 🎉

[@bartmulder3510]

Great vid!! Do you have some kind of schedule where you combine team training with all the gym work?

[@thefirstkayb]

I've got something similar to that coming soon

[@muhammadsatria2202]

@@thefirstkayb exactly, cant wait for that bro

[@gaetanoagosta755]

How about the quads? What exercise attacks them just curious as I’m new to the gym

[@khojertw]

48 inch vert is absolutely unreal 😳

[@tarenquevious33]

not a 48 inch vert it’s a 48 inch box jump

[@khojertw]

@@tarenquevious33 oh my bad that’s pretty impressive still

[@frxzyhd2272]

Could you do a video on your diet? Would be greatly appreciated!

[@NinetyNex]

Yeah please

[@BachogMP]

What should i do if my gym doesn’t have a trap bar deadlift

[@Maxnolan889]

Do you rest in between sets or after you finished all of the sets

[@Anonymous-wi9ug]

Single leg jumps is 5 x 3 right ? So it’s un even do I do 5 x 4 so there’s total of 10 reps ( r ) and 10 reps ( l ) instead of 10 reps ( r ) and 5 reps ( l )

[@Zakattack10583]

Love ur vids keep it uppp🫡❤️

[@BallersHub375]

Do u do this workout inseason

[@DavidVargas-ol9un]

Summary: Lower body workout (TheFirstKayB) Plyometrics * 10 mins jog (warm up) * Pogo jumps (20 sec x2) * Approach box jumps (5 x 2) * Stand-off box jumps (5 x 2) * Seated box jump (5 x 3) * Depth drop into jump (4 x 3) * Single leg box jump (5 x 3) Change of direction * COD lateral jumps (5 x 2) * Lateral jumps (6 x 2) Strength * Trapbear deadlift (8 x 3) * Hip thrust (8 x 3) * Hamstring curls (8 x 3) * Bar squat (10 x 3) * Bulgarian split Isometrics * Iso hold (30 sec x 4) * Glute bridge Iso hold ( 30 sec x 4) Cool down * Cobra Stretch * Child’s pose * Leg to chest stretch * Flexor stretch * Hamstrings stretch * Butterfly stretch Thanks Kay for the routine it’s amazing keep on the good work (Pin this)

[@knebberlang3204]

Is this for in season or off season

[@Roan_ftbl]

should i be doing quad extentions

[@gustavos9455]

For an athlete do stability ball curls instead of leg curls.

[@adamfranek2617]

Core training please

[@bayerum]

Poor man's Sterling 😭😂❤❤

[@shivakrishnan597]

Bro can i do daily this workout

[@Killercan-kj6ln]

Can you do full body plz

[@gavinlewis5092]

Great content man, be careful using dated sources for example the 1954 reference for isometrics, if you’re going to reference them, make sure you have a current bit of research to support what they’re saying 😁 we don’t want to use facts from 80 years ago! Keep it up buddy

[@onjr...]

How long should this session take to do?

[@l3onixanewbeginningtm412]

Can i do the plyometrics two times?

[@vixo8738]

how long does it take to complete the session? pls

[@MAX-mv9oi]

please tell me the name of everyone trained in mobility🙏🏼

[@K.D0tz1]

Wait u play for da L7 Enfield site.. I used to play for da south ldn site.. where u now ?

[@DaboiB]

Great man. But please stop getting annoyed at people walking through. It seems make you look entitled like they gotta adjust to your life as if they gym is yours. Last thing you want is Joey Swoll coming after you. Great stuff though

[@zbirneaslavic2615]

All this in one training?

[@mioszbudnicki652]

what can i do instead trap bar deadlift because i dont have trap bar in my gym

[@jkfootball2245]

❤❤🎉🎉

[@Messithegoat210]

In out gym they dont have boxes what should i do instead

[@arvidcaesar2192]

How long dose it take?

[@isidoroprofeta6466]

Hi bro how many trainings do you usually do? (Gym session and others kinda of trainings) (your splits)

[@thefirstkayb]

Got a video on that coming soon

[@Siegmeyer6-dg1rn]

Is the single leg box jump 3 sets for each leg?

[@CameronB127]

How long is this workout meant to take

[@kevser3561]

13:22 confuses me a little. Didnt you mention, in your gym routine video, that you should do strength on your lower body only once a week?

[@vxfgaming063]

Hey man love the video but just wanted to let you know sometimes less is more, the workout has great exercises but in my opinion too much volume

[@mlody_lew]

What club are you playing for

[@Apollo-qr6dx]

how much times a week should i do this

[@KhurshidAlam-qf6jh]

How many times a week bro ?

[@pep1679]

Low reps, high weight OR high reps, low weight?

[@Erifikiii]

Great video bro. Can you do a video abt what to eat and train to gain weight

[@thefirstkayb]

Definitely, got some content about diets coming soon on both my instagram and tiktok for you guys

[@omarhassan1222]

What type of gym is that bro ?

[@akashrajraj1126]

Hi bro this session plyometric and explosive day is ok?

[@huseyinpeker9390]

Are the weights in pounds or kilogram pls

[@sampp1944]

yo bro my gym dont got hamstring curl machine so do i just skip it or anything to replace it with

[@jbasurto2324]

nordics

[@ipp0ss121]

Hi bro if i do your ypper and this session is it enough for gym work if not what else should i do

[@thefirstkayb]

Yeah it would be but if you're interested in more workouts I'll be doing a whole week routine soon

[@ipp0ss121]

@@thefirstkayb yeah i have senn it on ig cant wait for it