How to Play Soccer: Plyo Box Jumps

SPEED DRILL 8 PLYO BOX JUMPS Plyometrics with training aids. Let's go to box jumps to start with. These are called Depth Jumps. You have to start from the top of the box. We drop down, respond to the ground, get right back up on the box, this puts a stretch reflects into the muscle so they work like rubber-bands to be explosive off the ground, that's the key to your plyometrics. It's not start from the ground and jump up, and land back on the ground, that's the opposite of what we want. Start from the top, drop down, explode off the ground, it's quick and lift those hips as high as you can, vary the height of box, according to the athlete's ability. Three sets of 10-20 jumps, each time you train. Next, let's go to Obstacle Jumps, we can use cones for little mini hurdles, we're going to do two-foot jumps or one legged hops, straight down through. We want to lift the feet right over the top of the cones, we don't want to go around them, keep the fit together as if they're both in the same shoe, both feet work at the same time, keep the core solid and tall, bounce and rebound off the ground quickly. Pull those toes up and bounce. Balance yourself up by going one leg at a time, these are my favorite drills. These force each side of your body to work independently. Do a series of ten obstacles. Down and back is one repetition, do three to five repetitions of each different jump. Let's go to Hurdle Jumps now. These are advanced, they're explosive, you've got to really get everything from your body into these jumps. Use a series of five to ten track hurdles. Using both legs, arms, solid core, explode off the ground as you bounce repeatedly over each hurdle. If this is too high, find an object that is a little bit lower but challenges your ability and skill level. Make sure to train safe, use an object that can be knocked over or stepped on that's not solid. You don't want to scrape up your body and create an unsafe situation that you might get hurt. Box Drops; here we want to use a box 12-20 inches high. Drop from the box with both feet, touch the ground, and explode into a sprint. This loads the muscles, puts the pre-stretch on the power system to quickly respond and push off the ground. Pull the toes up, step down, down, down, drive your hips forward, elbows back, keep that head up, got to lock in good posture for force at the ground. Five of these would be one set, do three to five sets every time you train. PLYO BOX JUMPS DETAILS DEPTH JUMPS • Complete 3 sets of 10-20 repetitions. OBSTABLE JUMPS • Use a line of 10 obstacles. • Down & Back = 1 repetition • Complete 3-5 repetitions. HURDLE JUMPS • Jumping 5 hurdles = 1 repetition • Complete 4 repetitions. BOX DROPS • 5 sprints = 1 set Complete 3-5 sets