Plyometric Training: 5 Best Exercises for Soccer Players

Do you want to jump higher, sprint faster, and move more explosively on the soccer field? Do you feel you have great technical quality but lack some physical ability on the field? 

If you’re serious about taking your performance to new heights, you’re in the right spot. In this post, I’ll introduce you to a game-changing training method for soccer players striving to reach the next level. When implemented correctly, plyometric training can be the missing formula you need to stand out in your next soccer game.

What is Plyometric Training?

Plyometric training is a form of exercise that focuses on developing explosive power by rapidly stretching and contracting muscles through high-intensity, fast-paced movements such as jumps, bounds, and throws.

This training shouldn’t be confused with power training as they use different scientific principles like stretch-shortening cycle, optimizing sarcomere length, and stretch reflexes. Together these principles all contribute to enhancing an athlete’s power output.

Why is this important for soccer players? Soccer involves numerous amounts of explosive actions, such as sprints and acceleration. Having greater power over your opponent can provide a competitive edge in terms of speed.

Also, increased power contributes to better body control and agility, allowing players to move around the field more effectively and respond to dynamic game situations with precision.  

Benefits of Plyometric Training for Soccer Players

1. Increased Power – Better acceleration, jumping ability, and shot power.
2. Improved Agility – Faster direction changes on the field.
3. Enhanced Endurance – Maintain explosive energy throughout a match.
4. Injury Prevention – Strengthening tendons and muscles to handle dynamic movements.

Key Plyometric Exercises for Soccer Players

1. Jump Squats: Builds lower-body strength and power.
   • Start in a squat position (feet shoulder-width apart, knees slightly bent)
   • Engage the lower body as you jump in the air, legs at full extension, feet will be a few inches or more off the floor.
   • Descend jump into the original squatted position.

2. Box Jumps: Develops explosive jumping ability for headers and aerial duels.
   • For beginners, start with a 12 to 24 inch box on a surface that doesn’t allow box to move
   • Start about 6 inches away with the box in front of you, with bent knees and hip
   • With a controlled jump into the air, swing arms forward and have knees and hips fully extended
   • While at max height of the jump, prepare to land with bent knees and hips
   • Land with both feet hitting the box at the same time and try to land ‘softly’.
   • Feet should be shoulder-width apart when landed on the box, check if you accomplished that, then carefully step off the box.

3. Lateral Bounds: Improves lateral movement for defensive plays and agility.
   • Set up a visual line or cones, to have a point of reference to begin this exercise.
   • With feet hip-width apart, bend your knees to squat straight down while keeping your weight on your heels. 
   • Shift weight from heels to toes as you begin your jump with a quick push upward and sideways toward the other side of the line. 
   • Land softly and absorb the shock by squatting deeply.
   • Repeat the same jump back and forth over the line while keeping your shoulders and hips square and facing forward.
   • You can vary this jump by using both feet or one.

4. Bounding (Long Jumps): Enhances sprinting speed and stride length.
   • Start off like a skip but push off the ground with one of your legs and add a high  bent knee with the opposing leg
   • While you are coming up in your bound, you should have runners’ arms (with the bent knee flexed the opposite arm should be at a 90 degree angle) .
   • Come off the ground as hard as you can and repeat 

5. Depth Jumps: Develops reactivity and jump height.
   • Stand on a 12-inch platform with toes on the edge. 
   • Step off the platform and land on the balls of both feet simultaneously. 
   • Immediately upon touching the ground, tighten your leg muscles and jump as high as you can off the ground.

How to Structure a Plyometric Workout

• Warming up is essential to prevent injuries.
• Combining plyometrics with other training elements (e.g., agility drills, strength training).
• Sample 20-minute plyometric session for soccer players:
  • Warm-up (dynamic stretches, light jogging).
  • 3-4 plyometric exercises (3 sets of 10-12 reps each).
  • Cool-down and stretch.

Tips for Success in Plyometric Training

Start with Proper Form: Focus on technique before intensity to ensure you’re performing exercises safely and effectively. Poor form increases injury risk and reduces exercise benefits.

Progress Gradually: Begin with lower-intensity movements or reduced heights for jumps, especially if you’re new to plyometric training. Gradually increase intensity and complexity as your strength and confidence grow.

Incorporate Rest: Plyometric exercises are high-intensity and require full effort. Allow for adequate rest between sets to recover fully and perform at your best.

Pair with Strength Training: Combine plyometric training with strength exercises to build a solid foundation and maximize your explosive potential.

Conclusion

Plyometric training is a key tool for soccer players looking to evaluate their game. By developing explosive power, agility, and speed, these exercises prepare you for the demands of high level soccer. Remember to prioritize proper form, gradual progression, and adequate recovery to get the most out of your training. With consistent training of these principles, you’ll be one step closer to dominating on the field.