How To Jump Higher » Plyometrics for Soccer http://www.jumping-higher.com How to Increase Your Vertical Leap Wed, 07 Jul 2010 03:35:17 +0000 http://wordpress.org/?v=2.9.2 en hourly 1 PLYOMETRICS FOR SOCCER http://www.jumping-higher.com/plyometrics-for-soccer.htm http://www.jumping-higher.com/plyometrics-for-soccer.htm#comments Tue, 08 Sep 2009 22:14:45 +0000 ioventures http://www.jumping-higher.com/?p=220

plyometric exercises for soccerPlyometrics For Soccer To Improve Your Performance

If you are a soccer player and you want to develop your explosiveness in terms of speed and power, then you might want to consider undergoing a plyometric training program customized for this kind of sport. There has been much research about the effectiveness of plyometrics for soccer and they have all shown that soccer players are able to perform better when they are able to stretch their muscles before contraction. The stretch before contraction allows their muscles to contract more rapidly and more forcefully – and this is what plyometrics soccer drills exactly develop.

Plyometric exercises for soccer train the muscles so they can stretch rapidly and immediately require a powerful concentric contraction. The more rapid or shorter the pre-stretching phase is, the more that muscles can forcefully contract. This is the big difference between general strength training programs and plyometric training routines. Lifting heavy weights in a controlled rhythm does not necessarily improve quick pre-stretching phases. Plyometric exercises, on the other hand, are based on this very principle, thereby significantly increasing your speed, power, and strength all at the same time.

Many soccer players have turned to plyometric soccer drills to develop the skills needed in taking the advantage in any soccer game. But before you can undergo plyometric training for soccer, it is important that you keep in mind some valuable tips. These tips can pretty much determine your success in reaping the benefits of this kind of exercise program.

Before you start doing soccer plyometric drills, it is important that you take five to ten minutes to warm up with the help of aerobic activities, followed by five to ten minutes of stretching that involve all the muscle groups. You will then need to do soccer plyometric training drills at the start of a training routine before you do some endurance exercises or soccer training drills with balls. You need not worry because plyometric drills for soccer will not leave you short of breath or make you feel tired. If you feel the urge to do more, do not. Always see to it that you are sticking strictly to the training program that has been designed for you to keep you from sustaining injuries or severe muscle soreness.

Other things you must remember when undergoing plyometrics for soccer include taking about a couple of minutes’ rest between sets. You might also want to consider not having more than 120 ground contacts per muscle group in one session. And you need not lock yourself up in the gym, you simply need about two sessions of plyometric training per week.

]]> http://www.jumping-higher.com/plyometrics-for-soccer.htm/feed 1 PLYOMETRIC DRILLS AND EXERCISES FOR SOCCER TRAINING http://www.jumping-higher.com/plyometric-drills-and-exercises-for-soccer-training.htm http://www.jumping-higher.com/plyometric-drills-and-exercises-for-soccer-training.htm#comments Sun, 06 Sep 2009 00:41:39 +0000 ioventures http://www.jumping-higher.com/soccer-training-plyometric-drills-and-exercises.htm Soccer Training: Plyometric Drills and Exercises

Soccer is a sport that requires physical strength and endurance. Plyometric drills and exercises help conditioning that strength. To know more about these strength building exercises, read on…

Soccer Training: Plyometric Drills and Exercises

Soccer is a sport that is played on a large ground, with players taking very little rest during the game. It has been estimated that players cover 8-12 kms during a match, during which they jog, sprint, walk, move backwards and also move whilst in possession of the ball. It sure can be tiring! Strength training helps to increase muscle and body strength, corrects muscle imbalances, and prevent injuries.

Plyometric Drills and Exercises

In 1975, American track and field coach Fred Wilt coined the term plyometrics, combining two Latin words pilo, which means more, and metrics, meaning to measure. It is a form of exercise that produces fast and powerful muscle movements. It is designed to optimize contractions of the muscles at the highest speed possible, and aims to improve performance. Following are some plyometric drill and exercise training that makes use of muscle elasticity, strength, and innervations, which in turn enables the player to jump higher, hit harder, or throw farther.

Lower Body Plyometric Exercises

Split Squat Jumps: Stand with feet apart, and take the left leg and step back approximately 2 feet standing on the ball of back foot. Your feet should be positioned at in a such a way that the head and back are in an erect and straight position. Lower the body by bending at right knee until thigh is parallel to floor then immediately jump back. Switch feet in the air so that the front foot lands backward and vice versa.

Tuck Jumps: Stand with feet apart, and the knees slightly bent, with arms flung at sides. Jump up, bringing knees close to the chest. Land on balls of feet and repeat at once. Each time you jump, reduce ground contact time, springing into air immediately.

Bounding: This exercise is in a running motion, that focuses more on foot push-off and reduced air time. Start by jogging in a forward momentum. After a few feet of jogging, forcefully push off with the left foot and bring the leg forward, and simultaneously bring the right arm forward. Repeat with other right leg and left arm.

Upper Body Plyometric Drills

Plyometric Push-Ups: Get into a push-up position, lower yourself to the ground and then forcefully push yourself up so that your hands immediately leave the ground. Break your fall with your hands and lower yourself into a push-up again and repeat with force.

Overhead Throws: Stand with one foot in front, and knees slightly bent. Pull the ball back behind the head and forcefully throw forward as far as possible (preferably onto a wall). Catch ball as it bounces towards you, and keep repeating. The time taken between pulling the ball back and starting the throw should be reduced with every action.

Explosive Start Throws: Stand with feet slightly apart, and bend the knees slightly. Lift ball up to chest level. Quickly run forward and throw the ball straight out as far and fast as you can. At the same time you throw the ball forcefully, explode forward in a sprint.

Basic Plyometric Exercises

  • Placing feet together, hop side to side, forward and backwards.
  • Skip for distance and height, try being suspended in the air for a longer time.
  • While jumping pull your legs up into your body.
  • Run up and down the stairs, really fast. Hop and skip a few steps alternatively. But be careful, you don’t want to trip!
  • Jump as high as you can, and land straight on your feet every time you do so.
  • Jump on and off of a sturdy platform, initially start with higher elevations, and then move on to a smaller platform.
  • Jump over alternatively using the left and right foot. Follow up with jumps over the ball from front to back.

It’s important to warm up with light aerobic activity followed by some stretching exercises. Though these drills don’t tire one out, it is imperative to take breaks and stick to the prescribed program. All these exercises and drills require professional advice and coaching, so make sure you get it before you embark on a plyometric fitness regime.

By Loveleena Rajeev
Published: 6/26/2009
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