Soccer is a sport that requires high physical effort, so training is a fundamental part of being able to improve and become an outstanding player who exploits all his potential.
An important part of the training consists of performing plyometric exercises, that is, exercises that require little material, since we will use our own body weight, developing strength and resistance at the same time, which will also translate into an increase in speed and explosiveness on the pitch.
With these exercises we will do an extension of the muscles to, quickly and explosively, perform a contraction.
What are the benefits of plyometrics in soccer players?
To understand the benefits that will bring us to practice these exercises we can imagine a real situation, such as when a player prepares to shoot a ball into the goal with his head. The first thing you will have to do is bend your knees, bending your legs slightly to gain momentum (try to jump without bending your knees and you will understand that it is necessary), when you are in the lowest position you will have to perform an explosive extension of the legs to get a powerful jump, contracting muscles like the quadriceps .
Once we understand the importance of this type of exercises for soccer players, we are going to see five of the most important and effective plyometric exercises that we can do.
Plyometric exercises for soccer players
1. Jumping in the race
This is one of the simplest exercises that we can do, for this we will only need a large surface on which to run, such as a running track or a soccer field.
It is about running making wide strides, propelling ourselves with jumps , so that in each stride we manage to stay suspended in the air as we move forward, trying to make longer strides each time.
We will count a repetition when we have made a stride with each foot.
2. Advances jumping
This exercise may look similar to the previous one, but its execution is different:
- We place some cones, lines or any object that we want at a distance between them of half a meter in a straight line.
- We stand at the starting point, in front of the objects, in a semi-squatting position .
- We jump towards where the objects are, supporting one foot at each stop, taking as much momentum as we can, as we continue moving forward.
3. Ricochets
This time we are going to focus on speed with an exercise that is not well known but will not be of much use:
- We draw a small square with chalk on the ground.
- We stand in one of the corners of the square.
- With our feet together , we jump very quickly towards the corners at random .
We do not have to focus on the jump being very high, but on the speed, counting each contact with the ground as a repetition.
4. Side jumps
This exercise is somewhat more complex and requires greater physical condition to perform it correctly:
- We stand next to a bench or similar platform about 30 centimeters high.
- With our feet together, we jump from side to side of the bench as fast as we can.
- In each session we will try to improve both the speed and the height of the jump.
5. Depth jump
Magnificent exercise to improve our vertical jump :
- We stand on a bench or similar platform about 30 or 40 centimeters high.
- We put one of the feet towards the ground, getting off the bench.
- As soon as we have our feet on the ground we take an explosive jump as high as we can.
- We must avoid flexing the knees excessively when we are doing the impulse.
How should we do the exercises?
We are going to see some interesting tips to make our training as efficient as possible.
- We can do 4 exercises with 3 sets of 8 repetitions in each session, resting for two minutes between sets.
- Doing two weekly sessions with these exercises is enough.
- It is necessary to warm up prior to the execution of plyometric exercises, being ideal to do 10 minutes of moderate aerobic exercise and 10 minutes of stretching .
- It is advisable to perform these exercises before conventional soccer training.
- The movements must be done with great speed and intensity without diminishing the correct execution.
- After doing your plyometric routine, you will probably not feel very tired, however, you should not lengthen your routine because of it.
Conclution
With these great exercises you will notably improve your performance in soccer, enhancing your speed, jumping and snatching, as well as considerably reducing the risk of injury.
Are you looking for the best training for soccer players?
If you are looking to improve your athletic performance as a footballer and bring out the best version of yourself on the pitch, plyometrics are just the beginning. Find out how to keep increasing your speed, jumping, acceleration and endurance:
- Soccer training for the whole season
- Weight training for soccer players
- Training plan for preseason
- The best exercise in the gym for soccer players
