Teaching Plyometric Soccer Drills to Children

Figures & data

Table 1. Plyometric Drills for Soccer (the Movements Replicate the Game’s Mixture of Vertical and Horizontal Acceleration and the Triple Extension of the Ankle, Knee and Hip Joints)

Plyometric Exercises	Stages	Variation and Demonstrations
Standing jump	1	https://www.youtube.com/watch?v=CpmTk9kmdm8
Running up the stairs	1, 2	Skipping steps
Hopping	1, 2	Side to side, back and forth
Frog hops	2, 3	With and without medicine ball: https://www.youtube.com/watch?v=1ChzU2w5st8
Snowboard hops	1, 2, 3	With and without medicine ball: https://www.youtube.com/watch?v=TreZAMxlIag
Jumps	1, 2, 3	Over a ball, squat and tuck and standing (distance and height), and hurdle, single-leg
Crouch over + quick pass	1, 2, 3	Shoot
Split squat, sprint out	1, 2, 3	Jump in the air, do a leg exchange and push off the back foot
Ball taps series	1, 2, 3	Countless variety: https://www.youtube.com/watch?v=PCFsyvrcNTY
Continuous broad jumps	1, 2, 3	Landing with one leg
Medicine ball chest pass	1, 2, 3	Staggered stance and leaning forward to transfer power up the body and lying supine
Right, right, left bounds	1, 2, 3	https://www.youtube.com/watch?v=BRvmIbaApi8
Double-leg hop	1, 2, 3	Controlled landing
Bounding up stairs	1, 2, 3	Combination with hops and holds
Jumping up the stairs	2, 3	One-footed, diagonal, lateral side both ways: https://www.youtube.com/watch?v=V_gAXonP8aw
Press jacks (using medicine ball)	2, 3	https://www.youtube.com/watch?v=WhIQ1St4p38
Alternating rotational throw	2, 3	https://www.youtube.com/watch?v=CwWOrdsNr44
Side shuffle with chest pass	2, 3	https://www.youtube.com/watch?v=z3s4epg5nVs
Shuffling over the box	2, 3	https://www.youtube.com/watch?v=JLSJYSKoKP4
Side lunge bench hops	2, 3	https://www.youtube.com/watch?v=qdqFYb66Qfk
Lateral bench hops	2, 3	https://www.youtube.com/watch?v=jvottfTNNBI
Skips	2, 3	Height and distance
Box jumps (one leg and two legs)	2, 3	Height, direction (lateral etc.) and beginning position (kneeling) may vary: https://www.youtube.com/watch?v=WQ-wZrz-PX4
Down jumps/depth jumps	2, 3	Passing immediately after hitting the ground
Jumping lunges (split jumps)	2, 3	One-sided, alternating and with knee tucks on each lunge
Lateral bounds (skater jump)	2, 3	Pause vs. quick repeats
Plyo pull-ups	3	https://www.youtube.com/watch?v=WmpYsJtQxk0
Clapping push-up	3	https://www.youtube.com/watch?v=FRo3b_Pfw3M
Hurdle jumps	2, 3	https://www.youtube.com/watch?v=aQwKvO4yCG4
Ladder drills	1, 2, 3	https://www.youtube.com/watch?v=gf5zr92BBvc
Single-leg deadlift hops	3	https://www.youtube.com/watch?v=-xUAXBOl4K4
Plyo jacks	3	https://www.youtube.com/watch?v=fEYTPez31UA
Alternative trainings	3	Running/jumping, uphill, sand dunes or ankle deep in water (aquatic plyometric), ankle weights or jacket weighted
Plyometric soccer drills with and without ball	1, 2, 3	https://www.youtube.com/watch?v=xyIgoMauDi4 https://www.youtube.com/watch?v=7mO2ybvKTzo https://www.youtube.com/watch?v=RSOx7hilNHo https://www.youtube.com/watch?v=-e0T8kdj45I