In today’s article of the regular blog on sports diagnostics and performance, we will discuss plyometric training in more detail, thus concluding the thematic section in which we have discussed the development of speed, endurance and strength skills, as well as the modification of body compression or methods to compensate for muscle imbalances.
Plyometric training, or also referred to as explosive strength training, is one of the basic methods used on a regular basis to improve athletic performance in soccer. This type of training focuses on developing the ability of muscles to generate force quickly, which is essential for sprints, jumps, changes in direction of movement, or other dynamic movements that are characteristic of football and the needs of football players. The principle of plyometric training is that it uses a mechanism called the “stretch-shortening cycle”, which is simply a cycle of stretching muscle fibres followed by shortening them, in short time intervals. This process involves three phases:
The first is The excetric phase, in which the muscle is stretched, allowing the muscle and tendons to accumulate a certain amount of energy. The eccentric phase in this context can be thought of as hitting the ground after a jump. The second is The amortization phase, in which the muscles prepare for shortening and contraction. In plyometric training, leg contact with the mat (or ground) is key during this phase, which should not exceed 0.5 seconds. The shock absorption phase is followed by A concentric phase during which the muscle suddenly shortens, allowing the release of stored energy from the eccentric phase, which in turn leads to the production of greater rebound force than under ordinary circumstances. In plyometric training, the concentric phase consists mainly of the rebound phase during the jump.
Thus, optimal use of the “stretch-shortening cycle” method allows the production of high force in a short time, which is crucial for football players in normal game situations.
Jump over hurdles as a routine part of plyometric exercises during a training unit.
Proper and correctly performed plyometric training results in improved explosive power of players, especially during rebounds or necessary changes in the direction of movement. Likewise, plyometrics effectively increase speed and acceleration skills, which are crucial in sprints and jumps. Another consequence of plyometrics is the promotion of neuromuscular coordination, which leads to improved coordination and balance of the players, which can also help in battles for the ball during the game. Last but not least, a properly applied plyometric training protocol strengthens tendons and ligaments, improving joint stability, which significantly reduces the risk of muscle injuries. When plyometric exercises are properly implemented during rehabilitation, players are also likely to recover faster and return to the field sooner.
In common training practice, plyometric exercises most often appear in the form of jumps and jumps on an elevated platform, which promotes the development of strength and explosiveness of the lower limbs. Similarly, the workouts can also use side jumps or jumping over obstacles, which helps in improving speed and stability, and therefore also in changes of movement.
When incorporating plyometric exercises into the training program of football athletes, it is important to follow a systematic approach. This means, in particular, to load the players progressively, thus starting with easier plyometric exercises and then gradually increasing their difficulty. Furthermore, attention should be paid to the correct technique when performing individual exercises, which will achieve efficiency and at the same time eliminate the risk of injury.
Last but not least, an individual approach in training is also crucial, which means mainly adapting the training programme to the needs and abilities of individual players, taking into account their diagnostic or testing results.
Marek Petrík, MSc.
Sources:
Bin Shamshuddin, M. H., Hasan, H., Azli, M. S., Mohamed, M. N., & Razak, F. A. A. (2020). Effects of plyometric training on speed and agility among recreational football players. International Journal of Human Movement and Sports Sciences, 8(5), 174-180.
Firmansyah, A., Preasetya, M. R.. A., Al Ardha, M. A., Ayubi, N., Putro, A. B., Mutohir, T. C., … & Hanief, Y. N. (2024). The Football Players on Plyometric Exercise: A Systematic Review. Retos: nuevas tendencias en educación física, deporte y recreación, (51), 442-448.
Jimenez-Iglesias, J., Owen, A. L., Cruz-Leon, C., Campos-Vázquez, M. A., Sanchez-Parente, S., Gonzalo-Skok, O., … & Castro-Piñero, J. (2024). Improving change of direction in male soccer players through plyometric training: a systematic review. Sport Sciences for Health, 20(4), 1131-1152.
