WHAT ARE PLYOMETRICS?
Plyometrics are jumps or combinations of jumps that
produce quick, powerful movement using a stretch reflex. A stretch reflex
occurs when a muscle lengthens (stretches) and then immediately shortens -
the reflex action occurs when the muscle changes from the lengthening to
the shortening action. These drills are a specific training mode for
soccer because the movements replicate the game's mixture of vertical and
horizontal acceleration against the ground and the triple extension of the
ankle, knee, and hip joints.
In plain English, the muscle is stretched (i.e. loaded)
before it is contracted. A good example is push-ups with a clap in-between
each push-up. The muscles (pectorals in this case) is elongated and loaded
by the downward force of the body, then immediately the player must
contract the muscle to push themselves back up. Plyometrics are very good
for enhancing power, speed, and agility for players.
LOWER BODY PLYOMETRICS
The basis for lower body plyometric drills are an attempt
to replicate playing movements, such as jumping, bounding, pushing off and
changing direction. The movements are meant to be exaggerated and powered,
such as:
Over sized strides are used in the running action with
extra time spent in the air.
Multiple jumps over a series of obstacles like hurdles
of footballs to improve power for sprinting or jumping events.
Standing based jumps performed on the spot (low
intensity) - Tuck Jumps, Split Jumps
Jumps from standing (low-medium intensity) - Standing
long jump, Standing hop, standing jump for height
Multiple jumps from standing (medium intensity) -
bounds, bunny hops, doublefooted jumps over discs, cones or footballs.
SUMMER SPECIAL!
Quote 'July1' at the checkout to get a massive 20% discount - only during
July.
