Plyometrische training
Plyometric Training
Plyometric training, also known as jump training, is an explosive form of training that teaches the muscles to produce a large amount of force in a very short period of time. It uses a rapid stretch of the muscle followed by a powerful contraction.
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The goal is to improve the speed and power of movement, such as during jumping, sprinting and accelerating, while increasing overall explosiveness.
Box Jump
Box Jumps
The box jump is an excellent plyometric exercise used in football to improve lower-body power, acceleration and overall explosiveness.
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It helps footballers react faster, jump higher in aerial duels and accelerate more explosively.
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It recruits the fast-twitch muscle fibres that are essential for sudden, explosive actions on the pitch.
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The explosive hip extension transfers directly to faster acceleration and sprinting.
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It also trains the muscles and tendons to absorb force, helping to stabilise the knees during landing and changes of direction.
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Box jumps strengthen the glutes, quadriceps and hamstrings in a way that closely relates to athletic movement.
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How to Perform Box Jumps
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Stand approximately 15–20 cm in front of a stable box or platform, with your feet hip-width apart.
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Bend your knees and hips into a quarter- to half-squat position and swing your arms backwards.
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Keep your back straight and your chest up.
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Swing your arms forcefully forward and upward while driving explosively through both legs. Fully extend your hips, knees and ankles.
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Land softly on both feet at the same time on top of the box, with your knees slightly bent and tracking in line with your feet.
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Stand up and fully extend your hips on top of the box before stepping down.
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Do not jump down from the box. Stepping down helps reduce unnecessary stress on the Achilles tendons and knees.
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During the landing, make sure your knees stay aligned with your feet and do not collapse inward.
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Beginners should start with a lower box, for example 30–45 cm, and focus on achieving a controlled, soft landing with good technique.
Squat jumps
Squat Jumps
The squat jump is an explosive plyometric exercise that combines the traditional squat with a powerful vertical jump.
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It is an effective way to develop explosiveness and lower-body power, while also raising the heart rate, without requiring any equipment.
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How to Perform Squat Jumps
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Stand with your feet shoulder-width apart and your toes pointing slightly outward. Keep your back straight and chest up.
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Lower yourself under control by bending your knees and hips as if you were sitting back onto an invisible chair. Ideally, your thighs should reach parallel to the floor.
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Drive explosively through the floor and jump as high as possible. Use your arms by swinging them powerfully to generate additional momentum.
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Land softly on the balls of your feet and allow your heels to come down naturally. Immediately bend your knees and hips into the squat position to absorb the landing and prepare for the next repetition.
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This exercise targets the quadriceps, glutes, hamstrings and calves, while also engaging the core for stability.
Lunge jumps
Lunge Jumps
Lunge jumps are a powerful plyometric exercise that combines the benefits of a traditional lunge with explosiveness and cardiovascular conditioning.
How to Perform Lunge Jumps
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Stand upright with your feet hip-width apart.
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Take a large step forward and lower your body until both knees are bent to approximately 90 degrees.
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Jump explosively upward, driving forcefully through both feet.
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Switch your legs in the air, so that you land with the opposite leg forward.
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Land on the midfoot of your front foot and immediately lower into a lunge to absorb the impact.
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This exercise targets the quadriceps, glutes, hamstrings and calves.
Burpee jumps
Burpee Jumps
Burpee jumps are an intense full-body exercise that combines strength, conditioning and explosiveness. They are commonly used as a demanding exercise for metabolic conditioning.
How to Perform Burpee Jumps
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Stand upright with your feet hip-width apart.
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Lower into a squat, place your hands shoulder-width apart on the floor and jump both feet backwards into a plank position.
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Lower your body until your chest touches the floor, then push yourself back up into a plank position, performing a push-up.
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Jump both feet forward towards your hands.
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Jump explosively straight up and clap your hands above your head.
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This exercise works almost all of the major muscle groups, including the chest, shoulders, triceps, core, glutes, quadriceps and hamstrings.
Skater jumps
Skater Jumps
Skater jumps are an explosive plyometric exercise that mimics the side-to-side movement of a speed skater.
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This exercise is ideal for improving lateral power, stability and cardiovascular fitness.
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It specifically strengthens the quadriceps, hamstrings, calves and gluteus medius, which are important for lateral stability and changes of direction.
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How to Perform Skater Jumps
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Stand with your feet hip-width apart and your knees slightly bent.
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Push off powerfully with your left leg and jump laterally to the right.
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Land softly on your right foot with your knee slightly bent.
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Use your arms like a speed skater to maintain momentum and balance.
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Push off immediately and jump back towards the left side.
Push-up
Tuck jumps
Tuck Jumps
A tuck jump is an exercise in which you jump as high as possible from a standing position while driving your knees towards your chest in the air.
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It is an intense full-body movement primarily aimed at improving jumping power and explosive athletic ability.
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How to Perform Tuck Jumps
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Stand with your feet hip-width apart and engage your core.
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Bend your knees slightly and swing your arms backwards.
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Drive explosively through the floor and swing your arms powerfully upwards to generate additional momentum.
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While airborne, pull your knees as high as possible towards your chest.
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Land softly on the balls of your feet with your knees slightly bent to absorb the impact.
Broad jumps
Broad Jumps
The broad jump, also known as the standing long jump, is an exercise in which you jump as far forward as possible from a stationary position.
It is a fundamental test of horizontal explosiveness.
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How to Perform Broad Jumps
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Stand with your feet shoulder-width apart. Bend your knees and hips while swinging your arms forcefully backwards.
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Swing your arms powerfully forward and explode off the ground.
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Fully extend your hips, knees and ankles and aim to project your body forward at an angle of approximately 45 degrees.
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Bring your feet forward and land softly on both feet at the same time.
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Bend your knees on landing to absorb the impact and maintain control.
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As a general reference, an adult male may jump approximately 2.30–2.50 m, while an adult female may jump approximately 1.80–2.00 m. Performance varies considerably depending on training level, age and testing conditions.
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The world record at the time of writing is approximately 3.70 m.
Single leg hops
Single-Leg Hops
Single-leg hops are an exercise in which you jump off one leg and land on the same leg.
This exercise is particularly useful for athletes looking to improve explosiveness, balance and ankle stability.
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How to Perform Single-Leg Hops
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Stand on one leg with a slight bend in the knee.
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Push off powerfully from the ball of your foot.
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Land softly, allowing your knee and hip to bend slightly to absorb the impact. Keep your knee aligned with your toes and prevent it from collapsing inward.