Plyometrics for Soccer

Soccer is a unique sport in regards to physical preparation because a player must be able to run for 90 minutes while performing quick and explosive movements during a game. Using plyometrics is one of the most effective ways for a player to increase explosive speed and power. The movements used during plyometrics stretch muscles rapidly and then immediately demand a powerful concentric contraction. Imagine the jumping movement to win a header. The very first phase of this movement has to be a downward thrust. As you "dip" down just before a standing jump you are stretching muscle groups like the quadriceps and hip extensors. These are the muscles that will contract very forcefully a split second later to produce the jump. The shorter or more rapid this downward movement or pre-stretching phase is, the more forcefully those muscle groups can contract.

The science behind why this occurs can get quite technical but for now you can see how general strength training like lifting heavy weights with a controlled rhythm does nothing to promote a quick pre-stretching phase. Instead, you need to train your muscle for quick explosive movements and that is the goal of plyometrics.

It's not just jumping that requires this "pre-stretching" type of movement. Any explosive movement such as rapid changes in direction, sprinting and kicking will all benefit from plyometrics for soccer.

Some Sample Plyometric Exercises for Soccer

Here are some sample plyometrics for soccer exercises. A session might contain between 10 and 15 sets of 8 to repetitions in total. For example, you could choose 4 exercises and perform 3 sets of 8 reps for each exercise.

Jump Running

This is one of the easiest plyometric exercises. Simply run in 'slow motion' landing on alternate feet. Try to achieve as much height and distance with each stride as possible. For every right and left foot strike, count one repetition.

Bounding

Mark out a series of small cones or obstacles about 3 feet apart in a straight line. The number of obstacles depends on the number of repetitions you are performing. Start behind the first obstacle in a semi squat position. Jump as high and far as possible over each obstacle. It's a good idea to practice first to gauge how far apart you should set the markers. Again try to minimize ground contact time. You can use anything to jump over, a training top or even just a line on a track.

Ricochets

Mark out a small box shape on the floor (about 2 feet square) with paint or chalk. Keeping your feet together, start at one corner of the box and perform small jumps from corner to corner in a random manner. For this exercise the emphasis should be on speed and rate of leg movement rather than height. Each ground contact is 1 repetition.

Lateral Jumps

This is an advanced plyometric exercise. Stand alongside a bench, box or cone approximately 30cm high. Keeping your feet hip distance apart jump sideways as high over the obstacle as possible. Immediately jump back to the start position minimizing ground contact time. This counts as one repetition. You can use anything to jump over, a training top or even just a line on a track. Just make sure you discipline yourself to jump as high as possible.

Depth Jumps

This is an advanced plyometric exercise. Stand on a box, bench or sturdy chair approximately 30-40cm high. Step off the bench (don't jump off) and as soon as you land explode vertically as high as you can. Try to minimize ground contact time by trying not to sink down into a deep squat before jumping up.