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When people ask me about what type of
conditioning program I recommend for soccer players, inevitably I start
telling them about plyometrics. I am NOT an expert on plyometrics in
any way but what I do know about them is that the players who do them
seriously and correctly, tend to have a better first step, jump higher
and also are less prone to knee injuries. I recommend that people do
this particular set of plyometrics three times a week with 48 hours
between each time. One of the neat things about this program is that
unlike many other programs, nothing is needed except for a line between
18-20 yards long. It is more important to do each of these things
correctly then to do a lot of them. In other words, start slow and do
them correctly rather then rushing through them.
PLYOMETRIC PROGRAM
-
Slalom jumps back and forth down the line.
Small quick jumps
- Knees to chest maximum height jumping down the line.
- Facing the line, jumping back and forth doing as many as
possible moving quickly down the line.
- Same as #3 but facing other direction.
- Hop on right foot going down the line. Go for maximum
height
- Same as #5 but hop on other foot.
- Long jump down the line. Go for maximum distance. Feet
must stay together the whole time
- Lunge walk down the line
- Slalom run. Long stride, arc and jump. Must be fluid.
- Sprint to end of line and back.
Use a line 18 yards long.
Do 5 sets of the 10 exercises.
After each exercise except the sprint jog back to the beginning.
Feel free to take a one minute break between each set of plyometrics
(each set, NOT each exercise)
Give it a try and I am confident you will be pleased with the results
long term
Lawrence |
