Soccer athletes are well known for their unbelievable endurance, running an ordinary distance of six miles during a 90-minute competition. However, the game is nevermore played at one speed. Soccer is more about strength, consisting of rounds of speed, long-distance strikes and jumping goaltenders staving off strikes from airborne forwards.
Get to know about the best plyometric workouts for soccer players by position
Since soccer is such a fast game based on energy, the best practices for soccer players incorporate plyometric exercises. Plyos enable muscles to obtain maximum force in the most concise time by using the stretch-shortening cycle (SSC), the key to moving faster and jumping higher.
Goalkeeper Soccer Workouts
Plyometric Workouts for a Soccer Goalie
As the ultimate line of defense, goalkeepers hold a lot of weight on their collars. With such a large area to cover, they need the capability to get from one side of the net to the other in one movement.
- Lateral Bounds
- Plyometric Workout Soccer – Lateral Bound
- Begin in active position balancing on the right leg
- Place the leg by lightly bending your knee and resting into your hips
- Bound (jump) parallel as high and far as feasible, landing on the opposite leg
- Incorporate impact by landing in the loaded position
- Swing arms to produce power and triple-extend into ankles, knees, and hips
- Begin by pausing for three seconds between bounds, then proceed to quick repeats
- Sets/Reps: 3-5×5-10, relaxing 1-2 minutes between sets
Defender Soccer Workout
Plyometric Workout Soccer – Defender
Defenders have it sharp, especially when reaching the other team’s best scorer week after week. As a defender, you must be fast, agile and amazingly strong. With all the pushing and maneuvering for a position that goes on, it gets a great deal of strength to hold your ground in the penalty range during a corner kick or free-kick.
- Bursting Push-Ups
- Start in the traditional push-up position
- Lower chest to the ground, then forcibly push yourself up so your hands leave the floor
- Earth softly with joints bent, and repeat
- Maintain core tight throughout the entire movement
- Sets/Reps: 4×5-10, relaxing 2 minutes between sets
- Learn more famous upper-body plyos.
Midfield Soccer Exercises
Midfielders manage the action—they are the maestros of the soccer strike. One of the various stunning games in all of soccer is a cleverly placed long-distance strike or free-kick. Correctly placing the ball over a bank of defenders and beyond a leaping goalkeeper brings unparalleled accuracy and power.
- Best Plyometric Workout for Soccer – Split Squat Jump
- Stand in a staggered position with the right foot in front
- Drop into a lunge stance, keeping the chest up and core strong
- Jump up as high as feasible, scissor-kick your braces and land with left leg first
- Substitute forward leg each set
- Sets/Reps: 3-5×10-20, relaxing 2-3 minutes between sets