Plyometric Exercises Improve Athleticism in Youth Soccer Players

Plyometrics are exercises that involve jumping or moving forward and backward while maintaining balance. They have been used for centuries in various sports such as wrestling, boxing, gymnastics, and many others. These exercises are very effective at improving strength and endurance, but they may not be suitable for all athletes due to their high risk of injury.

There are two types of plyometrics: static and dynamic. Static means that the exercise is performed without any movement whatsoever; it’s just standing still.

Dynamic means that the athlete moves during the exercise, either with his own body weight or using other objects like weights or blocks. A good example would be a squatting exercise where you’re required to stand up straight and hold your position for several seconds before lowering yourself back down again. Another type of plyometric is called “jump rope.” You jump from one end of a rope to another, holding onto the ropes until you reach the top.

Static plyometrics are usually done for short periods of time (10 minutes or less) and are often used in training programs designed to develop specific skills or improve overall fitness levels.

Dynamic plyometrics are usually done for longer periods of time (30 minutes or more) and are useful for increasing overall strength and power.

Plyometrics were first used by Soviet trainers in the 1950’s to enhance the abilities of Olympic athletes. Nowadays, these types of exercises are commonly used by everyone from professional football players to casual runners.

Static plyometrics should only be performed by people who are in good physical condition. Those with a history of cardiac or respiratory problems should avoid these exercises altogether.

It is always a good idea to start out with some basic stretches before doing any type of plyometric exercise. This will help prevent injuries and will also allow you to gain better results by lowering your body’s natural defense mechanisms (which tend to inhibit muscle growth).

Sources & references used in this article:

Plyometric training effects on athletic performance in youth soccer athletes: a systematic review by AA Bedoya, MR Miltenberger… – The Journal of Strength …, 2015 – cdn.journals.lww.com

The role of instability with plyometric training in sub-elite adolescent soccer players by U Granacher, O Prieske, M Majewski… – … Journal of Sports …, 2015 – researchgate.net

The effect of plyometric training volume on athletic performance in prepubertal male soccer players by H Chaabene, Y Negra – International journal of sports …, 2017 – journals.humankinetics.com

Effects of Different Plyometric Training Frequencies on Measures of Athletic Performance in Prepuberal Male Soccer Players by R Bouguezzi, H Chaabene, Y Negra… – The Journal of …, 2020 – journals.lww.com

Effect of plyometric training on athletic performance in preadolescent soccer players by Y Michailidis – Journal of Human Sport and Exercise, 2015 – redalyc.org

Effects of combined balance and plyometric training on athletic performance in female basketball players by I Bouteraa, Y Negra, RJ Shephard… – The Journal of Strength …, 2020 – journals.lww.com

Effects of plyometric training on physical fitness in prepuberal soccer athletes by Y Negra, H Chaabene, S Sammoud… – … Journal of Sports …, 2017 – thieme-connect.com

Effects of complex versus block strength training on the athletic performance of elite youth soccer players by C Wallenta, U Granacher, M Lesinski… – … der Gesellschaft fur …, 2016 – europepmc.org