Soccer Speed Training
Exercises for Power - Plyometrics
Developing soccer speed training exercises for power through plyometric exercises is the next logical step after building a solid strength base. Soccer is a game of power and speed. This is how we should train for it. Younger players should be focusing on developing a variety of movement skills. Remember children as young as eight years old may start a resistance training program by a qualified strength professional. As children get older there is a logical progression to these exercises. These "stretch-shortening" exercises (plyometric power soccer exercises) cause a muscle or muscle group to first lengthen (stretch) then contract (shorten) under a load. The simplest example of this is two foot forward hop.The hip, knee and ankle must bend causing the muscles at the back of the hip, front of the knee and back of the ankle to stretch (lengthen) then shorten (contract) to push off the ground. It is important that players have the ability to handle landing on either both feet or one foot with their body weight before they complete more intense power exercises. This is developing "eccentric" strength. Eccentric strength is the ability of a muscle or muscle group to handle a load while lengthening.
This type of strength is very important to have for the lower body muscles of both male female athletes. The progression of plyometric soccer speed training exercises for power should be: 1. Jump Up To Box With Soft Landing 2. Jump Over Hurdle With Soft Landing 3. Jump Over Hurdle With Soft Landing Plus Two Small Hops 4. Continuous Jumping Over hurdles. It is important that this is completed with two feet, one foot, forward and side ward. This soccer speed training exercise for power builds a base for more intense power exercises. The player must jump up to the box with a soft landing.
Younger Players Complete This Exercise With Out Weights.
Jump To Box
Once your player has the ability to land softly on a consistent basis the next step is to have them jump over a hurdle or box and stick a SOFT landing.
Hurdle Jump with Soft Landing
In this exercises the player jumps over the hurdle, sticks a soft landing then repeats four more times. It is important that the landing is SOFT and CONTROLLED!
The hurdle jump with a soft landing prepares you for more intense soccer speed training exercises for power.
The third step is to complete the same exercise but add a small hop after the landing before jumping over the next hurdle.
Finally you can hop over hurdles continuously without stopping in between each hurdle.
The same progression occurs completing the two foot hop/jump sideways.
These exercises lead to jumping back and forth over a box or even a line in the ground.
It is important to follow the progressions for these plyometric power soccer exercises for speed training. The athlete must learn to master his/her body weight.
Soccer speed training exercises for power are most effective when you have base strength
Youth Soccer Power Unleashed (c)
gives you several exercises that you can do at home using body weight, sandbags or medicine balls.
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