The term plyometrics describes a form of exercise using jumping, bounding and hopping movements to develop greater muscle performance. Incorporating plyometrics into football training will help your speed, power, jumping height and agility. Caution should be exercised because plyometrics uses explosive movements and should only be done if you have already established a strength and fitness base.
Plyometrics for Speed
Because plyometrics increases the speed of muscle contractions, it allows for faster turnover of your legs. Try the running bound exercise. After a warm-up run, explode forward off your left leg while driving your right knee upward and forward, when you land on your right leg, push off explosively with your right foot, driving your left knee up and forward. Repeat this through the drill remembering to maximize distance and minimize any time with a foot on the ground. Try to push forward and minimize any vertical height.
A study of plyometric training was published in the June 1999 issue of the "Journal of the National Strength and Conditioning Association" that described the results of a six-week training program using high school athletes in Antigo, Wisconsin. After only this short training period, the students who did the plyometrics improved their speed in the 40-yard dash by a half second.
Plyometrics for Power
Plyometrics makes use of eccentric contractions, the part of a muscle movement when the muscle is being lengthened or stretched. Because eccentric contractions store up elastic power, they produce a maximum amount of force for the contraction. Try the double leg box jump. Starting on a box and contracting your core, drop forward onto the ground and when you land, immediately jump as far forward as you can each time.
Plyometrics for Jumping
To increase your vertical leap height, start with the double leg vertical leap drill. Standing straight, start by dropping your body about 10 to 12 inches and explode straight up as rapidly as possible. When you land back in the same spot, repeat until you finish the drill. Don't bend anymore than the first time and avoid letting your knees get out in front of your toes.
Plyometrics and Agility
In a study of college athletes in Texas in 2006 and reported in the "Journal of Sports Science and Medicine," athletes who participated in a six-week plyometric training program increased their agility of a standardized test called a T-test and improved their agility speed by 4.86 percent. To build this skill, try the double leg zig zag hop. Start by standing with your knees slightly bent, explode upward and forward to one side, landing on both feet at the same time. Immediately explode upward and forward again but this time go to the other side. Continue in a zig-zag pattern for the length of the drill.
References
- Sports Injury Clinic; Plyometrics
- Running Planet; Plyometrics - Build Your Running Speed and Power
- "National Strength and Conditioning Journal"; Summer Plyometric Training for Football...; Gregory J. Renfro, CSCS, SPTA
- "Journal of Sports Science and Medicine"; The Effects of a Six Week Plyometric Training Program on Agility; Michael Miller, et. al.
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