When athletes want to improve their performance on the field, they often turn to plyometric exercises. These movements help build power and gain muscle through the use of speed and force. For soccer players, specifically, these exercises help improve everything from agility and endurance to reaction time and explosiveness. They may even help prevent injuries.

What Are Plyometric Exercises?

Plyometric exercises are short and fast, yet powerful high-intensity movements that typically involve jumping or similar actions. While athletes may use them for training or to improve their overall performance, almost anyone can benefit from this type of movement. They can even help the average person focus on getting into better shape or help someone who is recovering from an injury improve their physical function.

The Science Behind Plyometric Exercises

Harvard Medical School describes plyometric exercises as “short, intense bursts of activity that target fast-twitch muscle fibers in the lower body. These fibers help generate explosive power that increases speed and jumping height.”

Basic plyometric exercises typically involve jumping, skipping, hopping, or bounding. As a matter of fact, this type of movement was once called jump training. For example, if you have ever been in a gym and watched someone jump up onto a box, that’s a common part of a plyometric exercise routine. Every time someone performs this type of movement, their muscles stretch and contract as part of the stretch-shortening cycle. Over time, this makes the muscles stronger, which leads to better athletic performance. These exercises also help improve coordination and flexibility.

Why Are Plyometric Exercises Important for Soccer Players?

Athletes across numerous sports often incorporate plyometric exercises into their training, and that includes soccer players. Not only do they help enhance overall performance, but soccer plyometric exercises may also help improve skills specifically required to excel in the sport. They can even help prevent injuries.

Benefits of Plyometric Exercises

Plyometric training exercises offer numerous benefits to anyone who incorporates them into their health routine, but the benefits for soccer players are virtually endless. They include:

• Increasing sprinting speed and/or velocity

• Preventing injuries, like ankle sprains and torn ACLs

• Helping soccer players recover from injuries, such as a torn ACL

• Improving agility and the ability to change directions quickly

• Improving explosiveness, including acceleration and deceleration

• Improving vertical jump performance

• Strengthening the legs and lower body

• Improving neuromuscular control and coordination

• Improving kicking distance

Best Plyometric Exercises for Soccer Players

The best plyometric exercises for soccer players are quick, high-intensity movements that focus on improving agility, strength, and explosiveness. There are many to choose from, but some good examples of plyometric exercises include:

• Jump squats: To do jump squats, start in a basic squat position and jump vertically off the ground, pushing your hands toward the sky to gain momentum. This is one of the best plyometric exercises for power and explosiveness.

• Box jumps: Plyometric box exercises, like box jumps, aren’t easy for beginners, so you may need to work your way up to them. To do them, simply stand in front of a box or sturdy surface and jump up onto it with both feet. Step back down and repeat.

• Lateral bounds: One of the best plyometric exercises for speed and agility is the lateral bound. Start in a neutral position and jump to the left as far as you can and land only on your left foot. Repeat it by jumping to the right and landing on your right foot.

• Single-leg hops: Single-leg hops will help improve balance. As the name suggests, stand on one foot and jump side to side or front to back over and over.

• Hurdle jumps: Hurdle jumps can also help with explosiveness. To do them, set up a series of hurdles that are about six inches off the ground (more advanced athletes may prefer higher hurdles). Start with both knees bent at shoulder width apart and jump over each hurdle without stopping.

How to Safely Include Plyometric Exercises into a Soccer Training Routine

Soccer players who do not have recent experience with this type of movement should always start with plyometric exercises for beginners before working their way up to more advanced exercises. Otherwise, it’s easy to suffer injuries. It’s also important for experienced coaches to introduce and supervise these exercises to ensure players use the proper form. Not doing so can also lead to injuries.

Other ways to ensure players stay safe while including plyometrics in their soccer training routine include:

• Don’t overdo it. Plyometrics aren’t something to do every single day, and each drill should only last about 30 to 60 seconds. Always start small and work up to longer intervals.

• Practice plyometric exercises on surfaces with give, like a dirt or grass field. Hard surfaces, like concrete, can damage joints.

• Avoid locking your knees when jumping and land softly on your heels or the balls of your feet.

• Avoid plyometrics if you have back or joint problems.

• Warm up before starting with dynamic stretching or light aerobic exercises.

• Cool down with static stretches to reduce muscle soreness and tightness.

• Wear supportive athletic shoes while performing these movements.

Is your child interested in discovering a lifelong passion for soccer and staying active? Join a Northeast Rush team today for the ultimate youth soccer experience. NE Rush employs highly experienced full and part-time coaches to create an elite playing environment that doesn’t just foster player development, but also personal growth for each player.