Basic Plyometrics for Soccer Players

All soccer players want to improve. No question about it, players who run out onto the pitch each day want ever so badly to be better and more productive. Yet, aside from attending practices focused on individual skill development and tactical understanding for the game, what more can a player do improve?

Understanding that the game itself is a series of one-on-one situations, the need for explosive speed and power on an individual level becomes paramount. So, in order to get yourself prepared to compete at a higher level, one that gets well beyond a skill to refine or a set piece to learn, try using a series of plyometric moves during speed workouts to enhance your power and explosiveness.

Stair Jumps: A move that can be done on the field with a low plyo box or at home on the stairs, this move is based on speed and form. Standing 18 to 24 inches from the box, assume a good athletic position with your feet shoulder width apart, shoulders square to the target, and hands relaxed. Focusing on balanced form yet understanding the need for rapid movement, jump up with both feet simultaneously onto the box. As soon as you land, jump backwards, returning to the ground. Repeat with speed for 30 to 45 seconds. Complete 3 to 4 sets. Caution yourself to rest 30 seconds in between sets. Fatigue will injure form, which can cause issues on the box.

Multi-Box Jumps: Set up a series of 3 to 5 boxes with roughly two feet of clearance in between. Using the same form as the stair jumps, begin to hop up onto the first box. Rather than bounding backwards as done on the stairs, when you land on top, push forward and come down between the current box and the next. Land softly and on balance. Quickly hop up onto the next box and repeat this cycle until you finish the series. Resting 30 seconds in between, complete the course a total of 3 to 5 times.

Lateral Box Jumps: Again similar to the stair jump, you will leap up onto the box, one that is roughly 24 inches high. The exception exists with the starting point. Rather than standing shoulders square to the box, turn perpendicular to it, with your left shoulder and hip approximately 12 inches away. Now hop to the left, leading with your left knee and foot, and landing on top of the box with both feet. Now you have a choice. Continue off the other side of the box, land, and then go back, leading with your right foot, or you can land on top, jump back to your starting position, and repeat, all the while focusing only on your left side. If you elect to do this, you'll need to do sets from the right side to balance out. Do these for 30 to 45 seconds at a time, and complete 3 to 5 sets.

These three simple movements will improve your power, speed, and overall agility. Commit to the movements, train them regularly, and you'll see the results in your game.