This article was taken from the Premier Soccer-Site Champions Soccer Training.com
Plyometrics are usually also called Jumping-Exercises, because most are.
Plyometric means Elastic, or Reactive Strength and basically means bouncing from one movement/jump into another.
Example: A Counter-Movement, or dynamic Vertical Jump(where you take a few steps, or even a running start)is plyometric, whereas a static Vertical Jump(on the spot, without counter-movement or“dip“)can be considered fairly non-plyometric.
Low level plyos are Skipping Rope and stair jumps, High-Level would be Drop-Jumps, Penta-Jumps, Hurdle Jumps etc.
Find Sample-Exercises just below on this page here.
Some experts call high-level plyo training “shock training”, because of the high forces involved.
That leads straight into the main point:
Most plyometric training is to be “enjoyed” in moderaion, less is definitely more here.
So once , tops twice a week for just a couple of sets: 2-5 sets on average for some 6, tops 10 reps is plenty!
Generally speaking, you want to do these at the beginning of the workout when fresh:
Either on the track as part of a speed-(read: sprinting)session, at the beginning of the training-day, or to start off the lifting-session. They can even be done as a sort of warm-up for Power/Explosive-Work.
There’s two approaches to using these in your soccer training, and both are ok:
• Only use Plyos in the Power-Phase(s)
• Use Plyos all along, but easy does it(very little, and working into the high-level, stressful training slowly.)
WORKOUTS
Example A: 3-5 sets Penta Jumps as a “warm-up” for sprint-work
Example B: 3-5x 5 reps Hurdle-Jumps as a warm-up for Power/Explosive Lifting
Example C: 3×6 reps Drop-Jumps as A-Exercise(1st exercise) of a Power Workout.
This article was taken from the Premier Soccer-Site Champions Soccer Training.com
