Plyometric Training
Plyometrics
Using plyometrics for soccer is one of the most effective ways to increase explosive speed and power.
Research has shown that a muscle stretched before contraction will contract more forcefully and rapidly. And that is basically what plyometric exercises will do. Plyometric training is a combination between speed, strength, and how fast you are able to change direction.The movements that are involved in soccer plyometrics training largely focuses on the leg and core muscles of the body. These exercises normally include jumps, lunges, stretches, and kicks of various types and are usually performed with the use of a soccer ball or with footwork, its really up to you. Soccer plyometrics can improve a player's reaction time, flexibility, and power on the field, which could give them an advantage.Plyometric training uses alot of moves to toughen the tissues and train muscles and nerves to build a specific muscle contraction pattern. This allows the muscle to react quickly with maximum huge power.
First there is Bounding
Bounding is a plyometric exercise you do while you run. So you do this while you run and jog . You then bound forward a couple steps, once with each leg, and then run and jog for a while longer and do it again. Repeat this process several times as you run. The impacts of pushing off and landing will help condition your legs for stopping, accelerating and jumping during soccer. You can also stop and jump twice with both legs at the same time during running exercises. Bounding can also be done when running exercises up stairs, though this activity requires great
The next one would be Box Jumps
Box Jumps For box jumps,You will be needing a well steedy platform that coy Stand on the side or face the box and simply jump up from the floor to the top of the box with both feet. Then, jump back down to the floor, landing on both feet. Repeat the exercise several times quickly without stopping. Use a smaller box when first starting out and work your way up to larger boxes. You can do side jumps, front jumps or even backward jumps with this .
The next exercise will be Ricochets
For ricochets, you will be needing to draw a box on the ground with chalk, or the option is place tape on the floor with tape. The box should be approximatly a 2-foot square. Then Stand on one of the corners of the box with both feet spread apart, Then from corner to corner across the box. Come up with a pattern that you like best. Keep your feet together while jumping and keep jumping quickly from corner to corner without stopping for several repetitions. Focus on quickness and not height for these jumps.
The next exercise will be .. Lateral Jumps
Lateral jumps is very complicated and advanced plyometric exercise . So you must make sure that you are in excellenet shape if you are going to be performing these exercises . The first thing you do is Set up a cone that is approximately about a foot high.Then Stand on the side of the box with your feet about hip-width apart. Now, jump sideways over the cone or box to the other side. Explode through the jump as high as you can and then immediately jump back again. Keep jumping back and forth quickly and continuously for several repetitions. If you a new beginner and has no experience or very little experience , it is advise that you would use a smaller obstacle like a line of chalk or tape until you master the exercise.
Run up the stairs in a stadium. First, touch each stair with each step but then skip steps to make it more difficult. Then using both feet, simply jump up a flight of stairs.
Agility ladder training. The agility ladder will help you improve your acceleration, lateral speed and how fast you can change direction while balanceing rhythm and body control.
Place feet together - hop side to the other side and then forward and then backwards. Yes, this is a very simple jumping exercise but is a great way to build power and strength.
Standing long jump – for this exercise you need to use height. See how far you can jump! And yes this will tire you out rather quickly if you do ten standing long jumps in a row
Research has shown that a muscle stretched before contraction will contract more forcefully and rapidly. And that is basically what plyometric exercises will do. Plyometric training is a combination between speed, strength, and how fast you are able to change direction.The movements that are involved in soccer plyometrics training largely focuses on the leg and core muscles of the body. These exercises normally include jumps, lunges, stretches, and kicks of various types and are usually performed with the use of a soccer ball or with footwork, its really up to you. Soccer plyometrics can improve a player's reaction time, flexibility, and power on the field, which could give them an advantage.Plyometric training uses alot of moves to toughen the tissues and train muscles and nerves to build a specific muscle contraction pattern. This allows the muscle to react quickly with maximum huge power.
First there is Bounding
Bounding is a plyometric exercise you do while you run. So you do this while you run and jog . You then bound forward a couple steps, once with each leg, and then run and jog for a while longer and do it again. Repeat this process several times as you run. The impacts of pushing off and landing will help condition your legs for stopping, accelerating and jumping during soccer. You can also stop and jump twice with both legs at the same time during running exercises. Bounding can also be done when running exercises up stairs, though this activity requires great
The next one would be Box Jumps
Box Jumps For box jumps,You will be needing a well steedy platform that coy Stand on the side or face the box and simply jump up from the floor to the top of the box with both feet. Then, jump back down to the floor, landing on both feet. Repeat the exercise several times quickly without stopping. Use a smaller box when first starting out and work your way up to larger boxes. You can do side jumps, front jumps or even backward jumps with this .
The next exercise will be Ricochets
For ricochets, you will be needing to draw a box on the ground with chalk, or the option is place tape on the floor with tape. The box should be approximatly a 2-foot square. Then Stand on one of the corners of the box with both feet spread apart, Then from corner to corner across the box. Come up with a pattern that you like best. Keep your feet together while jumping and keep jumping quickly from corner to corner without stopping for several repetitions. Focus on quickness and not height for these jumps.
The next exercise will be .. Lateral Jumps
Lateral jumps is very complicated and advanced plyometric exercise . So you must make sure that you are in excellenet shape if you are going to be performing these exercises . The first thing you do is Set up a cone that is approximately about a foot high.Then Stand on the side of the box with your feet about hip-width apart. Now, jump sideways over the cone or box to the other side. Explode through the jump as high as you can and then immediately jump back again. Keep jumping back and forth quickly and continuously for several repetitions. If you a new beginner and has no experience or very little experience , it is advise that you would use a smaller obstacle like a line of chalk or tape until you master the exercise.
Run up the stairs in a stadium. First, touch each stair with each step but then skip steps to make it more difficult. Then using both feet, simply jump up a flight of stairs.
Agility ladder training. The agility ladder will help you improve your acceleration, lateral speed and how fast you can change direction while balanceing rhythm and body control.
Place feet together - hop side to the other side and then forward and then backwards. Yes, this is a very simple jumping exercise but is a great way to build power and strength.
Standing long jump – for this exercise you need to use height. See how far you can jump! And yes this will tire you out rather quickly if you do ten standing long jumps in a row
When you are doing Plyometric Training these are the muscles you are using in your lower body..
How does Plyometric Training work ?
Plymetric training involves several muscles that are eccentrically (the lengthening part) contracted right away prior to a concentric contraction it is able to produce greater force than if it were simply contracting straight from a rested position.
There are 2 very interesting theorys that go more in depth when doing Plyometric training,....
The first theory is called The Mechanical Model
This theory talks about how there is an elastic energy stored in the muscles and tendons, this basic common sense because your muscles and tendons are elasticy and movable right ? if they werent you would be very stiff because you would only have your bones .
The second theory is called The Neuromuscular Model
Your nervous system plays an important role in producing and making more force during plyometric training. This is due to the stretch reflex, which is a protective response in your body .When a muscle in yuor body is streches to much , your detects that the muscle is under alot of stress so bascially The Pretective response protects the body from getting badly injured.
There are 2 very interesting theorys that go more in depth when doing Plyometric training,....
The first theory is called The Mechanical Model
This theory talks about how there is an elastic energy stored in the muscles and tendons, this basic common sense because your muscles and tendons are elasticy and movable right ? if they werent you would be very stiff because you would only have your bones .
The second theory is called The Neuromuscular Model
Your nervous system plays an important role in producing and making more force during plyometric training. This is due to the stretch reflex, which is a protective response in your body .When a muscle in yuor body is streches to much , your detects that the muscle is under alot of stress so bascially The Pretective response protects the body from getting badly injured.
Some Plyometric Drills in Pictures
More Plyometric Drills
Jump over a ball on one foot - alternating with your left and right feet. Then try jumping over the ball from front to back. Great for the knees and MCLs, especially for rehabilitation.
Hurdle Hopping – For this exerfcise you need to Jump forward and backward over a hurdle (or the other barrier such as a cone) with your feet together.
Bounding – This is when you take long strides while running. Jumping with two legs will reduce the impact when landing, and bounding up stairs is helpful to develop both the vertical and forward jump. But be careful! Bounding up stairs can be dangerous!
Hold Drills/Hop and Hold – Same as bounding but in between bounds do a little hop. For example, you want to bound, then stop and then do a quick hop. Then bound again, then another hop.
Skate Bounding – Skip for distance and height. The object is to achieve longer hang time.
Box Jumps – Jump on and off of a sturdy box or platform to develop your vertical jump. You should use your two feet, especially for higher boxes but more can be done in sessions with a smaller box and using both feet.
Down Jumps/Depth Jumps –When standing on a platform, jump down. But during the jump, prepare yourself for an immediate jump upwards again.
Tuck Jumps –Pull your legs up into your body while jumping.
Various sprints - To work on diverse groups of muscles – slalom, zigzag, weaves, cutting in and out of cones, angled runs, etc.
There are a ton of other plyometric drills, but i only listed a few that are a major part of soccer athletes and this is what they will be using most of the time when training , considering these are probably the best plyometric exercises for a soccer athlete.
Hurdle Hopping – For this exerfcise you need to Jump forward and backward over a hurdle (or the other barrier such as a cone) with your feet together.
Bounding – This is when you take long strides while running. Jumping with two legs will reduce the impact when landing, and bounding up stairs is helpful to develop both the vertical and forward jump. But be careful! Bounding up stairs can be dangerous!
Hold Drills/Hop and Hold – Same as bounding but in between bounds do a little hop. For example, you want to bound, then stop and then do a quick hop. Then bound again, then another hop.
Skate Bounding – Skip for distance and height. The object is to achieve longer hang time.
Box Jumps – Jump on and off of a sturdy box or platform to develop your vertical jump. You should use your two feet, especially for higher boxes but more can be done in sessions with a smaller box and using both feet.
Down Jumps/Depth Jumps –When standing on a platform, jump down. But during the jump, prepare yourself for an immediate jump upwards again.
Tuck Jumps –Pull your legs up into your body while jumping.
Various sprints - To work on diverse groups of muscles – slalom, zigzag, weaves, cutting in and out of cones, angled runs, etc.
There are a ton of other plyometric drills, but i only listed a few that are a major part of soccer athletes and this is what they will be using most of the time when training , considering these are probably the best plyometric exercises for a soccer athlete.
Soccer Training Log
Day 5
Warm up
-Butt Kicks
-Arm swings
-Lunge and reach
-Sumo squats
-Leg swings
Workout 1 Resistence Training
-Powercleans
-Shoulder press
-Front squats
-Bench presses
-Dead Lifts
-Pull Ups
-Explosive push ups
Workout 2 Areobic/Anaerobic training
-Fitness Ladder
- Pyramid Farlek runs
-Speed and agility circuit
-3/4 areobic field runs
Workout 3
Anaerobic
Fartlek training involves constantly running, for a long period of time.Running just above the anaerobic threshold, and then running at just below it, while interval training would be running quite high above the anaerobic threshold, but then slowing to a walk during the rest periods.
Workout 4
- Extended leg pendulum drop
- 90 degree leg scissors
- Low legged scissors
- Flutter kicks
-Bent knee side-to-side twists
- Side plank upper body twists
- Cross legged abdominal lifter
- Bridge
-Standing side curls
Day 5
Warm up
-Butt Kicks
-Arm swings
-Lunge and reach
-Sumo squats
-Leg swings
Workout 1 Resistence Training
-Powercleans
-Shoulder press
-Front squats
-Bench presses
-Dead Lifts
-Pull Ups
-Explosive push ups
Workout 2 Areobic/Anaerobic training
-Fitness Ladder
- Pyramid Farlek runs
-Speed and agility circuit
-3/4 areobic field runs
Workout 3
Anaerobic
Fartlek training involves constantly running, for a long period of time.Running just above the anaerobic threshold, and then running at just below it, while interval training would be running quite high above the anaerobic threshold, but then slowing to a walk during the rest periods.
Workout 4
- Extended leg pendulum drop
- 90 degree leg scissors
- Low legged scissors
- Flutter kicks
-Bent knee side-to-side twists
- Side plank upper body twists
- Cross legged abdominal lifter
- Bridge
-Standing side curls
http://www.livestrong.com/article/376226-plyometric-training-in-soccer/
http://www.starpotentialsports.com/plyometrictraining.html
http://www.soccer-training-info.com/plyometric_drills.asp
http://www.endlesshumanpotential.com/plyometric-training.html