See all resources

GoPro Workouts: Great Exercises from NFL's Von Miller and U.S. Soccer Star Christie Rampone


Von miller 400x4001

Get Fit with Von Miller

If you play football then you know the importance of getting a good jump once the ball is snapped.  Here are two exercises that Von Miller from the Denver Bronco’s uses to improve his reaction time. If you want to increase your speed then try adding these two exercises to your workout program.

 

Standing Long Jump

3 sets with 5-10 reps

Start with your feet shoulder-width apart and hands by your side. Next bend at the knee and jump forward.  Use your arms to help generate force and focus on sticking your landing. Repeat. Here is an example.

* For added difficulty, recruit a partner to help! Have them stand 10 yards in front of you. They can mix up the calls so that your focus on reacting faster using both their hand movements and voice to get you started.

 

Acceleration Bounds

2-3 sets with 10 reps

Set up two cones in a straight line and ten yards apart. Stand with your feet in a staggered stance with your left foot in front of your right foot. Place your hands by your side. Next, jump forward and upward off of your left foot. Land on your right foot and continue the alternating pattern for the ten yards. Focus on both getting good distance and height as you jump. Here is an example.

 

Think you are ready to train like a pro? Try out a custom FREE 30-day sports-specific training plan today! Download our app now.

Enter code “BR-10” to receive 10% off all-time subscriptions.

 

Are You Ready To Train Like NFL Linebacker Von Miller? See his training here.

 

 

Get Fit with Christie Rampone

Christie Rampone puts a lot of effort into her fitness routine. Its one of the main reasons she has had such an extraordinarily long career in sport dominated by young athletes.  Here are two stability ball exercises that help her gain core strength and flexibility.

 

Exercise 1: Rotation On The Ball

Start by lying on your back with your hands extended to your side. Place a stability ball in between your legs and with straight legs life the ball toward the ceiling. Next, rotate the ball from side to side in a steady and controlled movement.  Continue. Here is an example.

Perform 3 sets of 30 seconds. 

 

Exercise 2: Single Leg Hamstring Curl on Ball

Start by lying on your back with your hands extended to your side. Place your right foot on a stability ball and raise your left foot toward the ceiling. Using your right foot roll the ball toward your body. Pause briefly and then return to starting position. Switch lets and repeat. Here is an example.

Perform 3 sets, 10 reps. 5 each leg.

 

Think you are ready to train like a pro? Try out a custom FREE 30-day sports-specific training plan today! Download our app now.

Enter code “BR-10” to receive 10% off all-time subscriptions.

 

Are You Ready To Train Like U.S. Soccer Star Christie Rampone? See her training here.

 

You might also like…

Athletic

Add Attending the Final Four to Your Bucket List

The NCAA Men’s DI Championship game wasn’t short of action and emotion last night as the Louisville Cardinals came back from another deficit and beat the Michigan Wolverines. With the storylines of an off the bench player, Spike...

Athletic

BeRecruited's Top 5

Congrats to the athletes who are part of the BR Top 5 for September! Click on any of these athlete's names to see their BeRecruited profile. Baseball Jeff Pieroni from Oswego High School in Montgomery, IL Drew Kilgore from College...

Athletic

Five Things to Think About When You Train

by Gwinn Nixon Training is an important part of any athlete’s life. What you always hear is that the season is for the team and making the team better, but individuals get better and players are made in the offseason, and that’s through...