Plyometric exercise is a popular form of training with the goal of improving physical performance.

Soccer is an explosive sport so plyometric training will benefit players. The demands of such training will be similar to those of soccer.

"It is a stretching of the musculotendinous unit that is immediately followed by a shortening of the muscular unit."

These are activities that involve maximum effort. Here we can see some examples:

(Picture of Moses Diaz)


According to a 2020 study from Abdulhameed Al-Ameer, if we compare resistance training VS plyometric training, we can see a difference and we can ensure that in terms of physical qualities (speed and muscles) plyometric training ensures a great improvement in the soccer player's performance.

It is recommended to do plyometric training at least 2 times per week always after a conditioning because otherwise, we will ensure that our players do not rest and perform worse.


The abilities to jump, run and change direction may be improved, essential requirements in this sport, since plyometrics is halfway between speed and strength and there may be an improvement in coordination and balance.

Some of its benefits of plyometrics at an early age are:

  • Increased neuromuscular function.
  • Increased bone density.
  • Reduced risk of cardiovascular disease.
  • Body weight control.
  • Improved mood.
  • Decreased risk of injury.


According Living4Football, plyometrics does NOT have to be more damaging than any other activity, as long as it is well adapted and performed correctly. You can train from an early age, but we must always monitor that it is done correctly. It is very difficult to establish general guidelines that can be carried out throughout the world. In fact, as we already know, an injury cannot be prevented. However, within those exercises used to reduce the risk of injury, is plyometrics.

Of course, plyometrics is generally part of the last stages of rehabilitation of an injury, for example, ACL or meniscus. That is why a good follow-up must be done throughout the recovery and it is essential to know the player well in order to obtain the greatest benefits from this type of training.


From FutbolLab we suggest that you implement plyometric exercises (if you hadn't already implemented them) in your training sessions in order to get your footballers to gain power and physically look like bulls! 🐂

Look at Atlas how do you use them?

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