Plyometrics

Speed & Strength training for Soccer – Plyometrics

“Using plyometrics for soccer is one the most effective ways to increase explosive speed and power.” Sports-Fitness-Advisor

What is plyometrics? Plyometrics is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system to improve sports performance. Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal. Plyometrics is used to increase the speed or force of muscular contractions, and increase explosiveness for a variety of sport-specific activities. Plyometrics, generally, do not use weights, but utilize the bodies own weight to provide resistance.

By completing a series of jumps, bounds, box jumps, etc, usually not more than 120 ground touches each 2x a week (24-72 hours apart for recovery/for example Monday and Friday) you can systematically increase your muscular speed, power, and explosiveness. We will do these each Sunday and Wednesday during our summer training sessions, but you can also do them as part of your strength training each week.

How can Plyometrics help me in soccer? Plyometrics will help you have greater jumping ability when going up for a header, give you that extra explosive speed to get past an opposing player, or put a little extra on that finishing shot on goal. It will give you that “extra’ you need at a critical moment in the match. In goal, it will increase your reaction speed to get to that save or ball punch during a corner kick.

What does a plyometric workout look like? 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. Taken from Sports Fitness Advisor

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
1. 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.
2. Start behind the first obstacle in a semi squat position.
3. 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.
4. You can use anything to jump over, a training top or even just a line on a track.

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

Lateral Jumps
This is an advanced plyometric exercise. Build up to it over several weeks. Keep the total number of sets for advanced exercise down to 3-6.
1. Stand alongside a bench, box or cone approximately 30cm high.
2. Keeping your feet hip distance apart jump sideways as high over the obstacle as possible.
3. Immediately jump back to the start position minimizing ground contact time. This counts as one repetition.
4. 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. Build up to it over several weeks. Keep the total number of sets for advanced exercise down to 3-6.
1. Stand on a box, bench or sturdy chair approximately 30-40cm high.
2. Step off the bench (don’t jump off) and as soon as you land explode vertically as high as you can.
3. Try to minimize ground contact time i.e. don’t sink down into a deep squat before jumping up

Read more at http://www.sport-fitness-advisor.com/plyometrics-for-soccer.html

Coach Smith

Strength & Speed Training for Soccer

This topic is one which we need to addressed in a series of entries. I think we can all make great strides here. The first tip is that we are not training for football (American). Our objects are different. We want muscular endurance and explosive power. Because soccer is a continuous motion game you will run anywhere from 5-9 miles in an 80 minute match, but it consists of short powerful bursts (10-30 meters), some walking/jogging, and sometimes long sprints (50-80 meters). the game never stops, unlike in football. This means you need to develop powerful speed and strength as well. The physical demands of our game are very high. Strength gained in the weight room will also help prevent injuries, and hasten recover times between matches.

Soccer speed and strength training is really similar to the way a track and field 400-800 meter runner trains. He must have muscular endurance, explosive power, and strength. All of those physical systems are trained for and are taxed in a race. Shocking hearing that from a track coach isn’t it? That is why all of you can benefit from participation in track and field each spring.

I want to point you in the direction of the soccer strength training programs described in the website, Sports Fitness Advisor, specifically http://www.sport-fitness-advisor.com/soccer-weight-training.html This will guide you in the right kind of training you should be doing this summer to get stronger, more powerful, and gain endurance capacity.

I am also going to give a suggested workout regime to Mr. Modine, at Osseo High School, who will be in charge of the speed and strength program this summer.

Coach