foot

C h a p t e r 3
Methods of Soccer Training
strength in relation to body weight is often poorest among heavier individuals.
Second, if an athlete is able to perform the exercise with correct technique, he or
she probably has adequate strength. If the athlete is unable to execute the task
properly, or if execution breaks down after a few repetitions, have the athlete build
basic strength before doing plyometric drills.
• The ballistic nature of plyometric exercise poses a risk of injury. Plyometrics
can be tremendously beneficial, but must be used cautiously. A conservative
approach to plyometric training minimizes the risk of injury for high school
athletes. Adolescents are usually still growing, have softer bone structure, and
have not developed the absolute strength needed for advanced plyometric work.
The age, strength, body weight and maturity of each athlete should be taken into
consideration when constructing plyometric training.
• Proper technique is crucial to maximize benefit and reduce injury risk. Good
technique indicates a proper degree of stress. Reduced height or distance, poor
range of movement, poor body posture and loss of coordination are signs that the
exercise should be stopped.
• Always conduct plyometric drills on a soft level surface, such as grass or
padded mats. Concrete, asphalt, or the running track are poor surfaces for
training.
• Plyometric drills should be done in shoes with good support and cushioning.
Gravity and speed provide the needed resistance.
• Never add extra weight, such as weight vests or ankle weights.
TYPES OF PLYOMETRIC EXERCISES
Plyometric exercises can be classified into three categories: rhythm, power and speed.
The classification depends on the objective of the exercise and the nature of the
overload. Rhythm plyometrics develop coordinated movement skills and basic ballistic
strength. Power plyos combine maximum strength and speed into explosive action.
Speed plyometrics shorten the time in which an action must be performed.
Rhythm Plyometric Exercises
• Rhythm Skipping
• High Knee Running
96