Plyometric Training – Jump Higher, Sprint Faster
CREATED BY: The Non-League Network
Introduction
Want to win more headers? Beat players to the ball? Leave defenders behind?
You don’t just need strength — you need power. And power is strength + speed.
That’s where plyometrics come in. They train your muscles to contract faster, so you can explode off the ground, push harder into sprints, and change direction quicker.
The best part? You can do them anywhere — no gym, no equipment, no excuses.
Videos You Can Steal
Plyometric Exercises for Footballers
Great all-rounder session for football-specific power.
https://www.youtube.com/shorts/nmH9iH86oZ8
10 min plyometrics workout for footballers - Increase Speed
Combines jumps and sprints for real match carry-over.
https://www.youtube.com/shorts/UFEPJ9K4uEI
1. Broad Jumps
Stand shoulder-width.
Bend knees, swing arms back, explode forward.
Land soft, reset.
Why? Builds the “push-off” power you need for sprints and take-offs.
2. Tuck Jumps
Jump straight up, bringing knees to chest.
Land softly, go again immediately.
Why? Boosts vertical jump for headers and reactions in tight spaces.
3. Single-Leg Hops
Hop forward on one leg, land soft, repeat.
Why? Strengthens each leg individually for balance and acceleration.
4. Lateral Bounds
Jump sideways from one foot to the other.
Land and stick it, then explode back.
Why? Improves side-to-side quickness for defending and sharp cuts.
5. Depth Jumps (Advanced)
Step off a box (20–40cm).
Land, then explode straight up.
Why? Trains your body to react instantly and produce force quickly.
How to Use This:
2 sessions a week.
2–3 sets of 6–8 reps per exercise.
Full recovery between sets (1–2 mins).
Always warm up properly — plyos aren’t for cold legs.
Final Word
Plyometrics turn your legs into springs. Do them right and you’ll notice more pop in your sprints, more height in your jumps, and quicker reactions all over the pitch.
In non-league, where the game’s scrappy and space is tight, that extra burst can win you points.