How to Do a Plyometrics Explosion Soccer Drill

Plyometrics is an advanced form of exercise that trains the body and the brain to be able to generate explosions of force that precede a period of non-explosive output. Experts and athletes agree that in sports, such as soccer, that require explosions of speed and power, ploymetrics is the way to go.

Instructions

Difficulty: Moderately Challenging

Basic Plyometrics Explosion Drill

1. Put two soccer balls or cones about 50 feet apart from each other. Warm up with a short jog and some dynamic stretching to prepare for the plyometrics drill.
2. Start at one of the soccer balls and jump as high and long as you possibly can towards the other ball. Without stopping, jump again and continue to jump as many times as needed to get to the second ball.
3. Turn around at the second ball and jump back to towards the first ball until you get there.

Advanced Plyometrics Explosion Soccer Drill

4. Put a large cone on the ground on its side. Place another cone on top of the first cone so that the second cone's point faces the base of the first cone. Get two or three people together to do the drill with you.
5. Jump with both feet from one side of the cones to the other and then immediately jump back to the original side. If you have enough space on the cones take another jump.
6. Have a partner kick a soccer ball at you the moment you finish your side-to-side jumps on the cone. Kick the ball back as fast as possible, preferably without letting it touch the ground.
7. Run to the position of the partner who kicked the soccer ball to you and kick the ball to the next person in line as he or she is finishing the cone jumps. Continue on this cycle for 3 to 5 minutes.