As you know soccer players need jump training exercises to increase speed on the soccer field. More specifically keepers need this type of training to get high balls and leap across the goal to make spectacular saves. And of course field players want to get high in the air for those 50-50 balls.

So what exactly is plyometric training? Well, sometimes these exercises are referred to as “stretch-shortening” training. In other words the muscles lengthen then contract.

The process is as follows – muscle lengthens, then muscle rests -then muscle contracts. As the muscle lengthens the tendons also lengthen causing tension. Compare this action to that of stretching an elastic band. As soon as the lengthening stops there is a brief rest period then the muscle shortens. The same could be said for an elastic band.

Test this with an elastic band and see what happens. Be careful where you let the band go. The recoil gives greater force to shorten the muscle compared to a regular contraction.

The simplest form of plyometric training is hopscotch, which is played on either one or two legs. This type of exercise will definitely increase vertical jump, increase running speed and improve power.

Plyometric exercises have a strong nervous system component to them. It is for that reason less is better than more. Unfortunately many coaches, players and parents believe if a little bit is good then a lot is better. In this situation it is just the opposite. A player who focuses too much on plyometrics will end up with “plyometric syndrome”. Their legs will feel heavy like lead, be incredibly sore or even develop an injury.

It is possible to increase vertical jump in a short period of time; however the results may be short lived. The key to any jump training program is gradual progression. It is preferred to have a solid strength base first, however it is not necessary. The best thing about increasing your vertical jump is that you only need your body weight for it.

So here are the five key elements:
1) Landings before continuous jumping single leg jumps before double leg jumps
2) Single leg jumps before double leg jumps
3) 2-3 times a week
4) Done at the beginning of training
5) Less it better than more

Here is a sample progression for plyometric training
1) Jump to box with soft landing -one foot, both feet.
2) Jump over box with soft landing – one foot, both feet.
3) Jump over box with soft landing then one jump – one foot, both feet.
4) Continuous jumps over box – one foot, both feet.

This will definitely increase vertical jump and will help to prevent severe knee injuries in female soccer players and ankle sprains in male soccer players. Plyometric training for soccer players needs to woven into their current strength and conditioning program regardless of their age.