Plyometric Training For Football | Mark Ingram Workout

hello everybody my name is Hector mardaga I am  the founder and owner of infinity Sports I'm   also the lead performance specialist here  Infinity Sports is an Integrative Health   Organization and our headquarters is based out  of Miami today we're working with Mark Ingram   so Mark Ingram is actually on our phase one  phase one here at Infinity Sports is where we   get to activate everything right our foundation  is neuroscience and neurophysiology so I want you   to think software versus Hardware so what we're  really doing is working on Mark software making   sure that his brain is communicating well with  his body and everything is firing properly he's   at the tail end of phase one so today what we're  doing is a lot of plyometric and Ballistic work to   ensure that all these motor units are recruiting  fast stay tuned all right let's get down on the floor between your legs right there hold that let's go oh you want us to be down here  let's SC Mar let's screw down a little bit yeah there you go okay overhead okay all right Mark so this is  what we're going to do we're going to go 3   seconds in 3 second hold 3 seconds out when  you exhale squeeze the ball bring the surge   45° back okay right there keep your head  down ready breathe in one 2 3 hold it one   2 three and breathe out good bring it back  one more time breathe in one two 3 hold it   one two 3 and breathe out good come back ready  so now what we're going to do when you exhale   45° back this comes up KNE comes up okay ready  bre in one 2 three hold it one 2 3 breathe out   good bring it back keep your head down breathe  in one two 3 hold it one two 3 and breathe out good one more time breathe in one 2 3 hold it  one two three and breathe out solid come back   get your knees up okay so now we're going to go  opposite this goes back 45° straighten out your   legs get two inches off the ground okay with your  heels ready breathe in one 2 3 hold it one 2 3 and   breathe out breathe out out good bring it back  breathe in one 2 3 hold it one 2 3 and breathe   out good one more time breathe in one 2 3 hold it  one 2 three and breathe out nice and tight right   there good all right so now what I want you to do  is straighten out your legs keep the ball between   your legs straight out your legs get the surge  over your head on the ground on the ground right   there so you're going to breathe in when you  exhale you're going to bring everything to the   center bring your knees to the center yep okay  keep your head down ready breathe in one two 3   hold it one two 3 breathe out good relax there you  go breathe in one two 3 hold it one two 3 breathe   out one more time ready breathe in 1 2 3 hold it  one 2 3 breathe out good bring it down okay relax   all right so let's turn around we're going to get  into a what we call power bees position so Mark we   going to come here knees outside of our hips hands  all the way in front here sit back we're going to   breathe in one two three hold it one two 3 right  here okay let's go bent knees or straighten knees   bent knees okay okay so reach forward yeah right  there right here yep right there and breathe in   one two three hold it one two three and breathe  out good bring it back breathe in one two three   hold it one two three and breathe out come back  breathe in 1 2 3 hold it one 2 3 and breathe out   good so now we're going to come from here so watch  this back here you're going to breathe in one two   3 hold it one 2 3 and come forward here okay so  if the right leg comes up right hand comes up   okay boom ready breathe in one two 3 hold it one  2 3 breathe out good right there Perfect come back   let's go get get your black panther on let's go  hold it breathe out there it is good one more time   breathe in one two three hold it one two 3 breathe  out solid switch breathe in one two 3 hold it one   two 3 breathe out good come back ready breathe in  one 2 3 hold it one 1 2 3 and breathe out good one   more time breathe in one 2 3 hold it one two 3  breathe out good beautiful stand up here okay so   what we're going to do is get in a split stance  right here you're going to breathe in as you   breathe in you're going to pick up that back leg  one two 3 hold it one 2 3 slam okay you're going   to go give me three on each side ready breathe in  one two 3 hold it one two three breathe out good   ready breathe in one two three hold it one two  3 breathe out good let's go one more time there   breathe in one 2 3 hold it one two 3 breathe out  solid switch very good ready breathe in one 2 3   hold it one 2 3 breathe out good let's go two more  breathe in one two 3 hold it one two three breathe   out good one more breathe in one two 3 hold it  one two three breathe out good grab the ball get   down on the floor up and back let's go make it  smooth make it smooth smooth like butter let's go there it is good work that's one that's two that's three that's four good work that's five that's four yeah good how's that solid okay so let's get here  so we're going to do an overhead split squat   boom we're going to hold that 45 seconds  on each side get you nice and ready let's go ready good come down all way down all  right follow my finger good follow okay good give me numbers two 3 4 5 2 3 2 one two 3 2 one 2 3 4 5 1 2 3 4 5 2 1 2 1   2 one 2 one 3 one 2 3 one 2 1 one 1  one 2 3 4 5 one two 3 one two one 2 3 switch good work good work minute  yeah I decided to make it it was too   easy let's go that was a minute that  was a minute that was a minute N I   just got motivated it's all good just  got motivated let's go let's get it it's [Applause] good actually you  know let's face face some here ready come up okay all right so in 30 seconds we're  going to start messing with the eyes okay hold on okay one 2 3 2 1 2 1 2 1 4 1 5 1 1  1 3 4 5 1 2 1 3 4 5 1 2 3 1 1 2 3 4 2 3 my my fingers got stuck my  fingers cramped that wasn't   on purpose mark my fingers cramped  I got stuck there I didn't mean it Mark let's go come over here we on this feels like meditation right here yeah I have a client he spent three years in  India studying with the monks yoga over there   and he was saying that meditation isn't about like  the pretty stuff meditation is about being able to   being able to to resist uncomfortable positions  and uncomfortable times he's like it's not about   you know the you know rainbows and sunshine  and you feel happy it's about training yourself to have the resistance in uncomfortable times  he says that they would have to meditate for   10 hours and they can't move if they move they  get smacked with the bamboo stick all right here   running back stance come out we're holding that  let's go ready go good focus on the breathing   you're breathing in here push that band out  let's go push that band out there you go push   that band out knees out push your knees out  right there there you go solid bring the butt   back a little bit more right there there you  go there you go good job breathing through the nose remember we got that pocket of nitrogen  up here make sure you're breathing let's go good work good work 25 seconds  25 seconds big dog there you go 10 9 8 7 6 5 4 3 2 1 switch good  work face the other way good job mark ready and we're out okay follow just follow my finger no numbers [Music] h good good work good work give me a fire hydrant  and we're done with isos so here's where we're   going to do the fire hydrant Mark all right  we going to have it up here 30 seconds at the   30 second Mark I'm going to be pushing down you  resist me okay we're going to go that we're going   do that for 30 seconds okay so you're going to let  me you're going to go down you're just going to   resist my Force okay so I'm going to go down I'm  just going to reduce your Force yeah so thank you   you're just decelerating my Force right so let's  go pick this up here there you go hold it right there all right focus focus focus breathe in  breathe into that band then hold all right let's go one come on three four come on five let's [Applause] go good this way ready straining out the arms  straining out the arms I man   keep them right under your shoulders  it's going to be a lot easier there you go 10 seconds [Applause] 0:16:58.480,1193:02:47.295 [Applause] go good solid good work hey Justin can you  get me a uh the black black resistance band please just that one just that one yeah  put this here so J I'm going to need you   all right so this is what we're going to do so  we've been doing a lot of of the these lateral   movements right you're going to get so similar to  yesterday right we're going to come down to half   a knee into a skater jump that way I'm going to  have the resistance band out here right cuz now   we're going to work on is as you're coming  down the acceleration is faster is higher so   you got to you got to resist the resistant band  so you can decelerate okay you're going to have   the ball here in front of you you're going to  throw it to my man J okay throw it to him jump   as far as you can you got to now this is like  full-blown power jump as far as you can resist   the band control yourself when you land jump  straight back and resist the band and come   down real slow okay all right so this is one  throw what one throw one throw okay here you go hey Cara I think we're going to need a  shake today def don't need that shake oh   you want to shake okay anybody yeah  about 15 minutes yeah all right get   down on that knee there it is all right  I'm over here ready go breathe breathe   breathe breathe okay make sure we focus on  that breath breathe out breathe in when you land there it is just like that all right Mark   back here make sure your toes  right there yeah bu the toes ready okay let's go there it is go let's go Jay come on there you go I like  that let's go good good good perfect that   looks smooth how was that how'd that feel good  got better with reps yeah okay let's go had   to fill it out oh yeah sorry let's face the  other way we got to face them we messed up my bad all right J right five [Music] [Music] oh good solid all right all right Mark Mark so what we're going to do next  we're going to come down here we're going   to go a pivot chop from low to high so  we're going to start in that running   back stance for that good athletic  stance from right here we're going   to Pivot both feet as fast as we can this  is speed now okay so it's here breathe in okay all speed make sure you're  pivoting so we can increase that   torque in the hip let's go five on  each five on each five on each let's go okay five pivot that foot pivot that  front foot that that Lea foott it let's go there it is  control control there it is good good good good good very good five over this way nice good good work got two minutes  2 minutes how you feeling good how's   the body body feeling good activ activated  activated activated I have man right here   he's Aki big Aki big Aki so Aki is a a  slang term for being stocky but you're   strong and really about that life my man  is Big Aki there you go big ay shout out   my blood brother right there Justin Justin give  a cameo Justin Justin's the one that hey Justin   where you come up with the term Aki AI is up  north term from New York from New York yeah   okay what we say out there try to get there you  go there you go activated good work good work Jay good stuff all right you got another  minute okay where we at what jumps what's   up big dog how you doing all right so what we're  doing right now with Mark Mar all right so Mark   he's going through our phase one phase one is  really getting the body back inbalance back   activated back into homeostasis making sure  that his neurophysiology his Neuroscience how   the brain fires and works is matching  what he needs to be putting out on the   field today we're on the tail Ender phase one  so we're doing everything velocity based so   we're moving really fast right we're going  through ballistics and then we're going to   go into petrics right there's a big difference  between the two we're doing that to make sure   that everything that is active is able to fire  at rapid Pace go how you feeling is that how   you feeling yes sir let's go 20 seconds let's  jump it come on Jay you're over here start this way all right ready okay give me give me that last one give me that last   one make sure you breathe it  in come on give me that last one let's go give me that last one  there it is money good good that   was a 40 yard touchdown run they  said man does he still got it yes   he does he still got it yes he does  what you going to tell him there you go let's go you're 12 best one yet year 12  is the best one yet you heard it   here first year 12 is the best  one yet let's go baby let's get it woo okay sir okay sir let's  get it let's get it get her   done let's go make it quick make  it quick control control control control ready good nice there you  go pip control control now   out good breathe out breathe in good let's go big dog there it is breathe in bree out good good good good good work good work good work good work how you feeling big dog  good good work there you go good stuff good stuff okay all right so we're going to do one  more one more with the flu balls so what we're   going to do we're going to get into a split  stance as a matter of fact no running back   stance for you so as a running back stance we're  going to come here going to go around the world   breathe in get on Triple extension okay you  got it when you land Jay's going to throw you   the ball okay Jay we got to be over there okay  you're still resting still resting You Got Time   time okay for everybody out there that works for  humans in the movement field movement Sciences   you got to live this life you got to make sure  you can do it cuz you can't just tell them you   got to show them right Mark got hey that's how  you ear respect to your athlete being able to   do what you tell them there you go baby hey we  live this out here I need upet though you feel   me what what you say say nothing is said I'm  offet I I I said I need a whole set oh you need   a whole set no we good hey I've worked out with  some of y'all before I know he came up with the   program it's all good it's all good Keon Keon  made me do them hes with him for a minute it   was like 40 30 seconds like yo heck how much  time he he's like shaking I'm just here like   them hoes ain't no joke boy not at all so I'm  here so you're going to be here running around   the world slam boom so I'm going to need you to  go over there so when you jump Jay can throw you   the ball be like simultaneous or to slam then  push simultaneous simultaneous okay Jay catch   him right here one leg yep Ready you then one  two three hold it good o that was smooth like buttero ah no no no no let's go my man did a  karaoke over here M I was just about to say   he looks better than some of the rookies and  then you got to hold the compliment yeah got   a bun of compliment let's go breathe in  one two good good solid love it and make   sure when you breathe in Brea don't stop  breathing in until your body stops moving   okay don't start breathing in until your body  stops moving ready breathe in one two hold go   there it is good work good work absorb all  that energy don't don't create a roadblock   to that energy ready bre in go good good  work good work good work okay ready we then good give me one more there it is money good work yes  sir yes sir okay the other way start   over here jump that way there you go hey  good good good kicking you make DC proud   oh yeah football football ooh ooh ooh  skills you see you guys might not have   known but my man here he's into soccer  he's actually one of the owners of DC   what DC United DC United vamos United vamos  United Bo let's go let's get it ready we then good good work good work let's go let's go give me one last  one best one last one best one good good h mark we got Push Pull okay we're going  to go we're going to time it by seconds we're   going to do six seconds on each side when  I say switch you got to switch so just come here so make sure you stay  nice and squared when you punch as fast as you can stay nice and  squared let pick it up let's go you big   ay so we're doing 30 6 seconds let's go 6  seconds 6 seconds I'll tell you to switch okay here you go when you switch all  you're doing is turning around boom okay ready 3 2 1 go one 2 3 go keep going keep  going tell you when switch switch [Music] good   ready and and go control control do it again  start 3 2 1 go hold on okay ready three two go one done think I was too close to this one at  first there you go rest 2 minutes 2 minutes we   got one more round of these okay one more round  my second set to be better on there yeah it just   felt like weird you were a little I think you were  a little too far out too far out yeah and I felt   like you heard that one like coming back making  noise yeah I was too close to it second set will   be better got it how you feel let's get it baby  here let me get you your towel there you go here   thanks bro there you go work good so if you notice  today we're moving really really fast right so   Mark how's your body feeling you feel like it's  activating real real fast super activated super   activated super fast that's what we want right  when the muscle is activated when we're actually   activating these motor units we want to make sure  that they can actually activate at a fast pace   cuz when he's out there on the field he needs to  move fast there you go yeah there you go work sh   [ __ ] man y was a little tight I saw PF f f came  out with like the top 10 like most agile running   backs AK wasn't on there yeah they be hating they  don't know what they talking about I'm like yo   like who like I saw like three buddies I'm like  who are these guys I don't know what they talking about no PFF I don't know what they talking  about I know right who was at the PFF man sh who   knows hey it's it's uh people know football know  football I don't think they know too much football   they claim they do it ready hey Jay let's run it  come on nothing against PS everybody got to work everybody breathe it in all the way in all  the way in breathe it in all the way in let's go there it is good [Music] work give me one more there it is good ready [Music] you one more last one last one last one there it is go work go work oh hey the mic fell just say Mark he going to check the mic for you let's see what I say what I say what I say okay have a saying any fool can make any  full Sweat Right you can come up with all these   cool exercises but the point of what you're doing  when you're working with a human whether athlete   or non-athlete is to be precise with what you do  in order to create the adaptations and desired   outcome that they need right so remember that  utilize science collect as much data as you can to   be precise on what you're going to do also don't  be pushing your athletes or your clients just cuz   you want to be a hurah that doesn't work give them  exactly what they need you're not going to have an overdose let's go hit it three hold  up hold up let me get the time right   three two one go come on there it  is there it is come on there it is   there it is come on punch come on come  on switch good work good work there you go and hit it done beautiful beautiful rest rest rest  hey J can you set up that Jammer press for   me we can put uh a plate in a 25 oh can you  get a get a get get a get two of the paper   towels so we can make the make this we we'll  lap the the napkins around here yeah I'll load it so this is what we're going to do I'll show  you how to you don't hold it keep it keep it f yeah you got me a paper towel watch watch what  I'm going to do hold this way so you're going   to wrap it just so it could be real tight  right here and then come here just squeeze   it run it there you got it yeah yeah it's  going to cause enough friction so it doesn't slide there you go okay I'm going to need you to set  up two boxes here too I'm going go get   yeah I'm going to get the other box set it up over here all right so we're moving on from we're  doing pistol squats to a single leg jump so   then it jump on the box right that's what  we were doing before now what we're doing   is we're doing a drop jump so we're landing  on one leg BR mini bra jump down here so now   we're going plow metrics that's a plow metric  now cuz we're forcing those fibers to stretch   when you jump on that box Jay's going to throw  you that fluid ball make sure you catch it we   got three on each leg drop leg up two feet so it's  single single boom boom yeah all single same side   okay when you land up here make sure you're in  synchrony with your diaphragm take a deep breath   in Jay's coming in hot okay let's back this up  a little bit we're doing three reps on each side okay it's about to get real let's go  once we do that we're going to come   into the Jammer presses okay you're  going to get in that running back   stance from here going to come  forward explode and press up so here three un each the leg okay cuz we working  on that triple extension making sure these each   glute is firing properly you got it that's  it we're going to do two rounds then we can   have a smoothie BR hold up I'm nervous about  my left knee what you're nervous about your   left knee dropping into a single out there bit  I'm going to be good though so you're going to   do with the right so a little trick for you guys  right your body does patterning right your brain   is used to patterning so however you throw that  first punch your brain is going to process that   punch and is going to do it the same way  with the left right so for our athletes   that are coming back from injuries it's awesome  to do it not saying you are but it's awesome to   do it I am coming from the left knee okay  so it's awesome to do it from his the one   that he didn't have an injury he comes in he  lands he goes up he does his three reps when   it's Tim to the left leg the brain has already  processed enough data to know how it's supposed   to be done and we're locked in and safe okay so  it's called patterning let's go Jay come over here I didn't do it right huh I didn't do it right  you did it fine there a broad jump yeah you did it   you broad jump how you think you got on that box  let me see you do that again suppos to be a drop   a jump and then a jump just actually yeah yeah  yeah yeah yeah yeah do that boom boom boom and is   that you're just so explosive I don't know back  just yeah there you go hey Jay at the same time   good perfect good work good work good work you  want me to go further with that broad jump yeah yeah all right let's go woo there you go there you  go give me two more like that on   that side two more two more on that  side good one more one more on that side one more lock it in lock it  in think about this that right   leg is calibrating the system okay so let's go good n nope hey breathe it in I know you're  getting tired but you got to you stop breathing   when your body stops moving okay you stop  breathing when your body stops moving let's go hit it there it is right there there it is  see we can't we can't rush the process   right you got to let the air you  got to let your diaphragm absorb   all that you feel me like don't don't  stop the process all right let's go big dog [Music] good we got something on the way let's go good yes sir sink into it  sink into it sink into it let go nice good work good work give me one  more like that one more like that let's get it breathe all the way through  all the way through let's go good work done deal let's go over here hold up there you go  all right we're locked in three good switch don't hold your breath  you got to Exhale there it is good sit back   sink into your hips good smooth smooth  like butter let got to rest two minutes there you go bro what feel so good on the left  side bro I'm telling you what did I tell you   hey this is not make believe guys this is not  make believe this is real stuff here it's real   science tap into your brain tap into how your  brain processes data and then tap into how it   sends out that information and sometimes you  know there's either laging how your brain is   receiving information how it's sending it  out figure which is happening Ain going to   feel like Mark had a little knee scope back in  January fighting all off season to get it back   right jumps wasn't fun jumps didn't feel good  it's the best my jumps have felt since a long   time so a long time long time there you go and  how' you hear about us Mark man a lot of good   friends who told me this Wayne Gman Alvin Wayne  been telling me to come here for a long time   yeah and Alvin came through Larry came through  all those guys were some of my closest brothers   and they said that I would benefit from it so  wanted to check it out and uh I'm glad I did   yeah you my boy getting a getting ay baby big  ay big ay hey Justin say it one more time how   do we say from New York how do you say it how  you say New York big a big N N I put the big   on you feel big comes from Mark a he he came up  with the a You remix it to the big a remix it to   activated there you go there you go all right  but the root word comes from my dog you feel me let's go all right hey the minute he's in   the air make sure you throw it as  hard as you can all right let's go cuz's boo smooth smoo let's  go mooth like butter come on woo let's go one more like that Jesus  beautiful beautiful beautiful come on Lefty   it's like watching the Black Swan right there come  on Lefty let's go come on Lefty let's get it yes   sir yes sir let's go baby let's get it breathe  it in all in that was good that could be better   let's go all the way in there it is there it is  there it is there it is come on let's go there it is one more one more one more let's  go let's go one more one more hey   this right here this is that 22 yard  touchdown run fourth quarter fourth   quarter team up let's go going to  the Super Bowl let's get it right here there it is there it is good work  big dog let's go let's go how my first   was straight what you need bro lower oh here  when you come back I want you to S into your   hips I want to like reload stretch out the  stretch out the glutes and then fire them   out okay so right here yeah I want you to sink  every every rep you come back you sink into it right good switch good how you feeling big dog great  man fired up and folks that's a wrap good stuff good stuff there you  go man just that work right there man   another day another dollar man daily  deposits that's what we do man ain't   no shortcuts ain't no handouts ain't no way  to cheat to the top man it's just hard work   dedication commitment keep it pushing  every day all day man peace that's it