| Over the last few years, plyometric training has | | | | exercises as they require a lot of strength. |
| gotten a lot of attention in the soccer world. Most | | | | Depth jump |
| coaches at this point have either heard about it or | | | | This exercise is done by stepping off a box, landing |
| seen other athletes doing plyometrics, and they have | | | | on the balls of your feet, and as with all the rest of |
| copied what they have seen or heard. However, | | | | the exercises, exploding vertically as soon as you |
| most coaches do not understand the concept of | | | | touch the ground. |
| plyometric exercises and why or when players should | | | | This exercise can be performed from different |
| perform them. | | | | heights. It is best to start on a smaller box and |
| What is plyometric training? | | | | gradually build up to a higher box. |
| Plyometric training is widely believed to be one of the | | | | These are just a few examples of plyometric |
| most effective ways to improve explosive power. | | | | exercises. Some can be quite easy to perform; |
| Power is a combination of both speed and strength. | | | | others can be very difficult and require boxes or |
| Simply put, plyometrics involves maximal muscle | | | | other pieces of equipment. When starting off a |
| contraction at the highest velocity. When a muscle is | | | | plyometric program, begin with low-intensity |
| stretched, its elastic component is lengthened. When | | | | exercises and gradually build up to more aggressive |
| the muscle recovers this stored elastic energy, the | | | | exercises to prevent injury. Always exercise caution |
| resultant concentric contraction is enhanced. The | | | | during plyometric training. |
| faster the velocity of the stretch applied, the more | | | | When should plyometric exercises be done? |
| ability the muscle has to develop force. | | | | Plyometric training can be done year-round, so long |
| As humans, our muscles are made up of two | | | | as the coach and player monitor the intensity and |
| different types of fibers: fast-twitch and slow-twitch. | | | | frequency of the exercises. The following is an |
| Plyometric training focuses on building up the velocity | | | | example of a year-round training schedule: |
| of the fast-twitch fibers, so it stands to reason to | | | | The off-season |
| get the best possible results, plyometric training | | | | During the off-season, soccer players are looking to |
| should be performed after a period of strength | | | | recover from a tough season. They want to |
| training that focuses more on the slow-twitch fibers | | | | physically and mentally repair themselves, and they |
| that help generate maximal force. | | | | should focus on aerobic conditioning and increasing |
| Why should soccer players use plyometric exercises? | | | | strength. Therefore, plyometric training should take a |
| On the soccer field, we always try to give our | | | | backseat to other training during this time. Normally, |
| players an edge over opponents. Three components | | | | athletes should do plyometric exercises once a week |
| of soccer that can be improved through plyometric | | | | at a low intensity. |
| training are speed, agility, and quickness (SAQ). If you | | | | Preseason |
| were to tell coaches they could improve their teams' | | | | When you are trying to get your players primed for |
| performance by easily adding some simple exercises | | | | the coming season, increase the time allocated to |
| at the appropriate time, what coach would not want | | | | plyometrics. Decrease the time in the weight room |
| to know those secret exercises? | | | | and focus more on soccer-specific activities, including |
| Plyometric exercises also best mimic our movement | | | | plyometrics. You should conduct plyometric sessions |
| patterns on the soccer field. Players jump, bound, and | | | | two to three times a week at a high intensity, never |
| hop during plyometric exercises, just like they do in | | | | on successive days. |
| practice or during a game. This helps prevent injuries | | | | In season |
| through muscle memory. If a player's body knows | | | | When the season is underway, players should be |
| and remembers the movement, he or she will | | | | playing games a couple of days a week and they |
| decrease their risk of injury during play. | | | | should be peaking physically. Plyometrics are still an |
| Types of exercises | | | | important part of training. They should still be |
| For the purposes of this article, I will break the | | | | performed two to three times a week, but at a |
| exercises into low, medium, and high intensity. | | | | moderate intensity. You can alter the intensity simply |
| Low Intensity: | | | | by changing the difficulty of the exercise or the |
| Squat jump | | | | number of repetitions. |
| Stand with your feet shoulder-width apart. Lock your | | | | Reminders |
| hands behind your head, squat down, and then launch | | | | When implementing a plyometric program into your |
| yourself vertically up into the air. Land as softly as | | | | training regimen, keep the following tips in mind: |
| you can on your toes, and then instantly repeat a | | | | · Since all players will not be able to perform |
| specific number of times. | | | | at the same level, one program does not fit all. |
| Split squat jump | | | | Throwing everyone into the same program is a sure |
| Start in a lunge stance. Keep your hands down by | | | | way to cause injuries. Assess each player individually, |
| your sides while balancing on your back toe and your | | | | based upon his or her level of strength. Remember |
| front foot. Launch upwards and land back down in | | | | to create power, you need strength. |
| the starting position. (Watch your balance on this | | | | · Athletes should always warm up before |
| one.) Instantaneously repeat this action a specific | | | | beginning plyometric training. |
| number of times. Switch legs and repeat. | | | | · These exercises need to be performed in a |
| Moderate Intensity: | | | | safe environment. |
| Tuck jump | | | | · This type of training should be done on a |
| Stand with feet shoulder-width apart in an athletic | | | | forgiving surface (e.g., not concrete). |
| stance. Squat down and vertically explode, bringing | | | | · Players should perform plyometrics at the |
| your knees up to your chest. Land as softly as | | | | beginning of training when they are fresh. |
| possible and relaunch yourself as soon as you touch | | | | · Given the risk of injury, there is a debate |
| the ground a specific number of times. | | | | whether children under the age of 14 should partake |
| Zigzag hop | | | | in this type of training. Remember to always err on |
| Stand with your feet together on one side of an | | | | the side of caution. |
| athletic line (either sideline or endline). Explosively push | | | | CONCLUSION |
| off using both feet and land on the other side of the | | | | Plyometric training can be a very useful tool in |
| line, moving both laterally and slightly forward. Once | | | | developing the speed and quickness of your soccer |
| down, explode upward again and back to the other | | | | players. It trains athletes to move in a sport-specific |
| side of the line. Make a zigzag pattern up the line. | | | | manner and helps prevent injuries. However, use |
| Remember to limit ground contact. | | | | caution when adding this type of training to any |
| High Intensity: | | | | program. It is always better to have quality training |
| Single leg tuck jump | | | | than quantity training, so carefully choose the |
| Same as the tuck jump above except performed on | | | | intensity and frequency at which you perform. It can |
| one leg. The athlete must be well-prepared for these | | | | mean the difference between failure and success. |