How to Do Soccer Plyometric Slalom

Learning how to perform plyometrics in soccer can increase your speed, balance and power. Plyometric slalom exercises stretch muscles quickly, and help you explode toward the soccer ball. Ultimately, these exercises enable you to win the battle for the ball against your opponent. Since the exercises deal with jumping, if you practice your plyometric slalom exercises correctly, you can have one step up on your opposition.

Difficulty: Easy

Instructions

Things You'll Need:

• 2 soccer balls

1. Warm up with 5 to 10 minutes of light aerobic activity and another 5 to 10 minutes of stretching before attempting your plyometrics.

2. Set up two soccer balls about 20 feet apart. These will be your starting and ending points. Stand next to the soccer ball that's your starting point.

3. Move your feet like you're completing a slalom. Keep your feet together as you zigzag your way down to the other soccer ball. You should try to do small, quick jumps. When you get to the end, turn around and slalom the way back. Do this one more time.

4. Turn sideways and slalom side-to-side. Keep your feet together, just like you did with a regular slalom. Turn around once you reach the end, and side-to-side slalom the way back. Do this one more time.

Tips & Warnings

• Make sure you perform plyometrics at the start of practice before you begin endurance training.
• Rest between sets of plyometrics for proper recovery since it's a high-energy exercise. You should be able to do these drills without feeling fatigued if you're doing the exercises correctly.
• Don't use weights when doing plyometric slalom drills. Your own body weight provides the perfect amount of resistance to do these exercises.

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