workouts that dont require equiptment

[bulldogs]

I cant afford to buy expensive workout equipment so here is my workout to improve me at football that doesn't require equipment. tell me if this would help my speed, vertical and overall strength.

Monday, and Thursday: speed and vertical workout
Jump Squats- 3x12
Jump Lunges- 3x12
Box jumps- 3x12
Jump rope 3x2 minutes

Tuesday, Friday, and Sunday: core and arm strength
Planks 4x40 seconds
Clap push ups 3x12
Bicep Curls (Both arms ) 3x15
Arm Extensions (Both arms) 3x13

Wednesday, and Saturday: Sprints
4x 40 yard dash
5-10-5 shuttle
3 cone drill
10 Laps around 80 by 20 yard soccer field

Thanks!

 

[bulldogs]

anything i can change?

 

[gtbmed]

Nope, looks perfect.

 

[LAM]

look into adding some plyometrics

 

[urfitness]

It looks great workout

 

[bulldogs]

ok great, are there any other exercises i can add to it?

 

[Marat]

Run hills.

 

[PushAndPull]

Find a park or school that has some bars so you can add pull-ups and dips.

 

[VolcomX311]

single leg leap frogs [powerful hip extension, leg strength/stability, core stability]

 

[tinyfighter]

with the press ups there are many variations,

1) regular (hands shoulder width apart)
2) hands close together ,thumbs and fore fingers touching and elbows close to body to concentrate on triceps
3) hand wide apart to concentrate on chest muscles
4)one hand raised up a few inches (i use a old phone book about 5" thick or a leather medicene ball (i realy struggle with these)
5)clapping press up with feet leaving the floor too (good to help be explosive)
6)diagonal press ups,alternating after every rep

also as you dont have access to equiptment another idea is to use a back pack with a heavy item inside to add weight to your press ups (ive used a 20kg disc wrapped in a old towl.

hope this helps.

 

[bulldogs]

thanks!

 

[zoco]

Find a park or school that has some bars so you can add pull-ups and dips.

This plus pushups plus climbing hills for your legs.