11 Best Plyometric Drills for Soccer Explosiveness

Picture this: you’re in position, you read the play perfectly, you react at the same time as your opponent, but somehow they get there first. That fraction of a second that separates winning and losing the soccer ball isn’t about effort or desire; it’s about explosive power and fast reaction time, which can be developed through plyometrics.

To become a better soccer player and get in shape to compete, it is crucial to focus on improving your talent, mindset, athleticism, fitness, and recovery habits off the field. Plyometrics fall under the category of athletic performance for soccer players, and the goal of this type of training is to develop the maximum amount of force in the shortest amount of time possible to create explosive movements on the field.

Soccer is a sport that requires constant bursts of acceleration, rapid changes of direction, and explosive jumping ability, all of which can be improved with the right plyometrics. The better you are at accelerating, changing direction, and being explosive on the field, the bigger impact you’ll have on your team’s ability to win matches and compete at the next level.

The 11 exercises below are some of the best plyometric exercises for soccer players, progressing from foundational movements to more advanced drills. Remember, plyometric training is intense on your nervous system, so start slowly, especially if you’re a beginner, focus on proper technique before increasing volume, and also be mindful of your total training load to avoid overtraining and burnout.

What are the Best Plyometric Training Exercises for Soccer Players?

Before I explain what the best plyometric exercises are, it is crucial to understand that players must first develop a strong athletic foundation to get the most out of their plyometric jump training by improving their central nervous system, fascia system, and breathing system. The following drills are also best if done barefoot or with the right cleats or footwear, depending on where you’re doing them.

2 Foot Front and Back Hops

This basic plyometric exercise develops quick reactive power by having players explosively hop forward and backward on both feet with minimal ground contact times. You can use a line on the field as a visual or use a bar or small hurdle to create a physical marker.

2 Foot Lateral Hops

Same as above, but instead of hopping forward and backward, you explosively hop side to side on both feet over a line or small hurdle. The goal is to spend at least amount of time on the ground as possible and to keep the ankles stiff and locked without letting the heels drop.

Single Leg Front and Back Hops

This progression to the hops increases difficulty by performing the front and back hops on one leg at a time. Focus on maintaining balance and control while still emphasizing short ground contact times and an elevated heel position.

Single Leg Lateral Hops

Same concept as single leg front and back hops, but moving laterally over a line or hurdle on one leg.

Lateral Skater Hops with a Focus on Sticking the Landing (2-3 seconds)

Jump laterally from one leg to the other in a skating motion, one foot goes behind the other, but hold and stick each landing for 2-3 seconds before exploding to the other side. This variation emphasizes the eccentric (landing) phase, teaching your body to decelerate and absorb force properly.

Continuous Lateral Skater Hops

Same movement as above, but remove the pause between jumps and flow continuously from side to side with minimal ground contact. This variation emphasizes the rapid stretch shortening cycle and trains your ability to generate repeated explosive power.

Broad Jumps

From a standing position, swing your arms back and explosively jump forward as far as possible, landing on both feet. Focus on powerful hip extension and driving your arms forward to maximize your horizontal distance and get as far as possible.

Continuous Broad Jumps

Same as above, start from a standing position, swing your arms back and explosively jump forward as far as possible, landing on both feet and repeating this continuously over a period of time or distance.

Jumping Lunges

Start in a lunge position and explosively jump up, switching your leg positions mid-air before landing in a lunge with the opposite leg forward. The key here is to land softly and immediately explode into the next rep, building single-leg power and dynamic stability.

Tuck Jump

Jump vertically as high as possible while pulling your knees up toward your chest at the peak of the jump. Land softly on the balls of your feet and immediately explode into the next rep, focusing on maximum height and quick ground contact times.

Box Jumps

Stand facing a sturdy box or platform (start with 12-24 inches), then explosively jump onto it, landing softly with both feet. Step down carefully or jump down if you’re comfortable, and repeat.

Final Thoughts

To summarize, plyometric drills for soccer aren’t just another training method to add to your training routine; they’re essential for developing explosive power and agility that is needed in a real game. By incorporating these jump training exercises into your soccer training routines with proper technique, appropriate training volume, and enough rest, you’ll build better force production, force absorption, and explosiveness to make an impact on the field.

Start with basic plyometric exercises, progress gradually, and watch your athletic performance improve, which can have a huge positive impact on your soccer performance.

FAQs

Is plyometric jump training good for a soccer training program?

Yes, programming plyometric jump training into a soccer player’s training program is excellent for physical fitness, athleticism, and overall soccer performance because it directly targets the explosive movements, change of direction speed, and jumping ability that players need during a real game. Unlike traditional resistance training alone, plyometric exercises activate the stretch-shortening cycle and fast-twitch muscle fibers essential for the high-intensity movements on the soccer field.

The key is using proper jump training exercises that balance training frequency, intensity, and volume, with your wider training program to get the best results and prevent overtraining. Plyometrics are beneficial for all soccer athletes, including youth soccer players, adult soccer players, female soccer players, and male soccer players.

What are the benefits of plyometric training exercises?

Plyometric training exercises improve explosive power, athletic performance, and change of direction speed by activating fast-twitch muscle fibers and training the stretch-shortening cycle essential for high-intensity movements on the field. Plyometrics also help improve vertical jump height, jumping ability, and neuromuscular control while developing force production and absorption capabilities that translate directly to better soccer performance.

To get the most out of plyometric exercises, it’s best to combine them with other training methods such as fascia training, breath work, neuromuscular training, footwork drills, and agility training.

What is the best soccer training equipment for plyometric jump training?

The best training gear and equipment for plyometric jump training includes agility equipment such as cones, small hurdles, agility ladders, and sturdy boxes (12-24 inches) for box jumps. Most jump training exercises require minimal equipment and can be performed barefoot or in proper soccer cleats, depending on your training surface.