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
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!
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 🙏🏿
Pogo Jump 0:28 Single Knee leg drives 1:45 Lunge knee drive 2:46 Lateral explosiveness 3:52 lateral jumps 4:46 Broad jumps 5:39 Single leg hop 6:48 Single leg jump 7:45 Box jump 8:38 Depth jump 9:35
First day of this workout.. and I can't feel my legs. I'll definitely continue this because I just have a feeling that this is the workout that suits me ❤
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, 🤟
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!
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❤
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?
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 👍
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 🤷♂️
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 👊
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 👍
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.
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🙏.
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.
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?
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 👍
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.
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
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 👍
![Seungmin "그렇게, 천천히, 우리(As we are)" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/kAzmhLHePqU/mqdefault.jpg)
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
As always great pro tips Michael. You are the best
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!
Thanks for video, exercises are great. Is there an age limit, wonder if my 8 year old could use some of those? tnx
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 🙏🏿
Hello im coming to ur match on Saturday hope u score
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
thx
thnx ❤
Pogo Jump 0:28
Single Knee leg drives 1:45
Lunge knee drive 2:46
Lateral explosiveness 3:52
lateral jumps 4:46
Broad jumps 5:39
Single leg hop 6:48
Single leg jump 7:45
Box jump 8:38
Depth jump 9:35
thanks YOU brother
Pogo Jump - 0:30 - 10 reps/3 sets
Single Leg Knee Drive - 1:45 - 10 reps/3 sets
Jumping Lunge - 2:49 - 10 reps/3 sets
Jumping Single Leg Knee Drive - 3:55 - 10 reps/3 sets
Side-to-side Jumping - 4:55 - 20 reps/3 sets
Broad Jump - 5:42 - 10 reps/3 sets
Single Leg Hop - 6:44 - 10 reps/3 sets
Single Leg Jumping - 7:45 - 10 reps/3 sets
Box Jump - 8:40 - 10 reps/3 sets
Depth Jump - 9:30 - 10 reps/3 sets
thx for wrting that down i needed that
Thanks you
Thanks for this excercises mate , my friends are telling me that I am slow , so , I will definitely do it for my improvement 👍 😀⚽
Keep working mate 💪💪
Hi, have you become faster? How much did these exercices help you?
@@RM-pf4oi I became really fast mate. Even the coaches for Track wanted me 🫡
@@JosueOnYT_01 What was your sets and reps?
@@lucidityFXthe video says I
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 👌🏻
You’re more than welcome mate 👊
thank you mate i cannot find a decent video in youtube to increase my vertical to dunk but this one really improved my vertical
Thank you my friend, thanks to you I became the fastest person in the club. I am following you from Iraq.
Thank you mate I’ve been trying different explosiveness drills and this was really helpful!
Happy to help, Robert!
First day of this workout.. and I can't feel my legs. I'll definitely continue this because I just have a feeling that this is the workout that suits me ❤
THANKS SO MUCH BROTHER. HAVING SPEED AND BEING EXPLOSIVE NOWADAYS GIVES YOU AN ADVANTAGE OVER OTHERS. LOTS OF LOVE. RESPECT.
Absolutely mate 👊👊
I have no words to thank you..these exercises are lifesavers
I really needed this as im a winger but im not that fast, thank you mate
Always welcome bro!
Thank Michael, your videos so helpful for me and everybody have watch your video!
Happy to help man!
Thank you so much brother ❤
Can't wait to grind on your drills this summer 🔥
Love to hear that bro! 💪
the best youtuber when it comes to teaching drills i appreciate you and your channel so much
Thank you so much my man! 🤝
Very important video! Thanks!
You’re very welcome mate 👊
Bro eres el mejor 😁 felicidades buen trabajo quisiera q lo traducieras para entenderte mejor
from Brazil I'm always accompanied, your training helps me a lot
Happy to help mate 🤝
Thanks for the video! 🤩🙌
Thank you very much brother for this video.
You’re more than welcome bro!
Thank you my coach
Thank you very much 😊 this video very helpful for me
I’m glad to hear that! Happy to help 🤝
Tnxx u so much, this really helps muchh
Amazing tips thank you very much!👏👏👏👏
You 🎉are amazing.Thank you
I just love you sir you are truly amazing helping a lot
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, 🤟
Thanks for the video you are like my personal trainer
Love this type of training, this paired with sprints and weight training grant real results (a constant for me is seeing frisbee golfers xD)
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!
@@7mlc 🤣🤣 truth mate
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❤
Anybody writing this down...
Cuz this is knowledge my friend!
Thank you 7mlc, really appreciate your work😎
Happy to help bro!
Just what i was looking for! With this i can win the school sports
I loved to do workout
omg, can not believe you were in Great Park! my daughter should be very happy tomorrow😀😀😀 hope to meet you there 😀😀😀
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 👍
Eyy... We back to the orange ball in the background
Hahaha absolutely iconic!
Thanks, Good vid
Thank you mate 🤝
Sunday 19th feb -
Match result = loss
Score = 0-6
Next match date- 26th feb
Will be updated~
I will use them for my 8 year old. She is a natural fast runner but I want to increase her take off
Very well made, seriously.
Thank you so much!
Hi 7mlc , could you make video's on Hip flexors and and groin strain relief and strengthening video
Thanks for the suggestion mate I’ll see what I can do 👍
Great, thanks ❤
Always welcome mate!
Fantastic. Going to the park this morning to do this workout. How long do you reckon it takes to see results ?
Should i be doing this with my running shoes or football boots?Nice vid btw
individual session next video please
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
Tremendous workout
Im the new Mbappe whit my speed lovely video💪
I love you I follow you from Iraq
Thank you for the love! ⚽️🤝
Super bro
Amazing
Thank you so much i have increase my speed
Howucj
Thanks bro
Always welcome bro 🤝
Love this football training 🤍
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?
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 👍
I am slow this will help me thank you 7mlc
Happy to help mate!
Hey, I like your shoes what’s the name of it?
Love from Bangladesh 💚💚
Appreciate the love bro!
Love from INDIA 🇮🇳❣️✨✌️
Appreciate the love ⚽️❤️
After the 7 day Rapido program can you do it again to get faster?
Absolutely 💪💪
Can you put a technical training session it will help my match
Very good
Thanks so much! 👊
Sir,, WBP POLICE Force ko v add kijiye
Please make full video of your leg workout routine!! And thank you for this mate!! ❤️❤️
You’re welcome mate! I have quite a few leg workouts on the channel for you 👍
individual session please
Hundreds on the channel for you my man 👊💪
@@7mlc one more please
does this help develop your fast twitch muscles btw great vid
Thid will helping running 😢
7mlc can you please do a video for me for ligament problem injury
Which ligament is bothering you mate?
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
Things you for the explation bro
Bro good video. BTY, what is the big orange ?
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 🤷♂️
Sir this workouts use for long jump 🦘 event. ?
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 🌹
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 👊
It does thank you! Quick reply!
Feet Ankle back side pain.any remedies
Make video on speed exercise with resistance bands
Resistance bands are more for activation rather than increasing speed. Should be done before your speed workouts, not instead of 👍
Will this help increase speed with the ball too?
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 👍
Sir can these be used on leg workout
Where is this beautiful place you are filming ?
This is Southern California mate!
Could you do this next for the Core?
Thanks for the suggestion mate!
Hello bro.How many days a week and how long do you recommend we do exposiveness and strenght training.For young athletes.
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.
2 to 3 times a week try Monday Wednesday Friday
What do you think about KAI HAVERTZ ?
Baller
Sudnt you be starting with the muscle activation first??
please do 5 dembele skills
I really enjoyed this video tq my friend 🔥
Glad you enjoyed it mate! 👊
Good👍
Thanks mate!
I love from india 🇮🇳 big fan ❤️
Appreciate the love bro! ⚽️❤️
@@7mlc yes ❤️
🔥🔥like flash
👊👊
These are awesome definitely do it
Glad you enjoyed them mate 🤝
✨
Me: *goes home after working on explosiveness on the pitch*
7mlc: *uploads this video*
Me:…..it’s like you knew
See you at your next explosive workout then mate 😉👊
Hey Michael, Can I set aside a training session just to practice the techniques I'm weak in?
Of course mate 👍
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🙏.
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.
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?
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 👍
@@7mlc Thanks Michael, you really help me a lot 💪
which shoe and color way are you wearing in this video?
I go to the gym on weekdays. So will i still see results if i just do these on Saturdays and Sundays every week?
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.
Can my 10 yr old son do these drills? Can his joints handle this stress?
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
Hey! Will you ever show a workout, for repeated sprints, for those who play as a winger? Thanks!
I’ve got quite a few on the channel mate. Check out my speed training playlist 👍👍
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?
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 👍
Please send me links to download this
Tap share and you'll see the " Copy link" Then you can copy and paste it on the app that use to download videos
Love from india
Appreciate the love bro ⚽️❤️