| As you know soccer players need jump training | | | | end up with "plyometric syndrome". Their legs will feel |
| exercises to increase speed on the soccer field. More | | | | heavy like lead, be incredibly sore or even develop an |
| specifically keepers need this type of training to get | | | | injury. |
| high balls and leap across the goal to make | | | | It is possible to increase vertical jump in a short |
| spectacular saves. And of course field players want | | | | period of time; however the results may be short |
| to get high in the air for those 50-50 balls. | | | | lived. The key to any jump training program is gradual |
| So what exactly is a plyometric training. Well, | | | | progression. It is preferred to have a solid strength |
| sometimes these exercises are referred to as | | | | base first, however it is not necessary. The best |
| "stretch-shortening" training. In other words the | | | | thing about increasing your vertical jump is that you |
| muscles lengthen then contract. | | | | only need your body weight for it. |
| The process is as follows - muscle lengthens, then | | | | So here are the five key elements: |
| muscle rests -then muscle contracts. As the muscle | | | | 1) Landings before continuous jumping single leg |
| lengthens the tendons also lengthen causing tension. | | | | jumps before double leg jumps |
| Compare this action to that of stretching an elastic | | | | 2) Single leg jumps before double leg jumps |
| band. As soon as the lengthening stops there is a | | | | 3) 2-3 times a week |
| brief rest period then the muscle shortens. The same | | | | 4) Done at the beginning of training |
| could be said for an elastic band. | | | | 5) Less it better than more |
| Test this with a an elastic band and see what | | | | Here is a sample progression for plyometric training |
| happens. Be careful where you let the band go. The | | | | 1) Jump to box with soft landing -one foot, both |
| recoil gives greater force to shorten the muscle | | | | feet. |
| compared to a regular contraction. | | | | 2) Jump over box with soft landing - one foot, both |
| The simplest form of plyometric training is hopscotch, | | | | feet. |
| which is played on either one or two legs. This type | | | | 3) Jump over box with soft landing then one jump - |
| of exercise will definitely increase vertical jump, | | | | one foot, both feet. |
| increase running speed and improve power. | | | | 4) Continuous jumps over box - one foot, both feet. |
| Plyometric exercises have a strong nervous system | | | | This will definitely increase vertical jump and will help |
| component to them. It is for that reason less is | | | | to prevent severe knee injuries in female soccer |
| better than more. Unfortunately many coaches, | | | | players and ankle sprains in male soccer players. |
| players and parents believe if a little bit is good then | | | | Plyometric training for soccer players needs to |
| a lot is better. In this situation it is just the opposite. | | | | woven into their current strength and conditioning |
| A player who focuses too much on plyometrics will | | | | program regardless of their age. |