Using Plyometrics In Football Training
You do not need to schedule specific workouts emphasizing plyometric training. For football players, plyometric drills can be incorporated after the warm-up and preceding the main body of training. These drills should emphasize a full and smooth range of motion more than eccentric overload and use the pre-stretch of the muscle to facilitate rapid movement, mechanical efficiency and coordination.
As with other types of training, plyometric exercises are performed in intervals over the course of the season. Volume and intensity will vary over the course of the season. In general, the volume of plyometric exercises for football players will be low to moderate. The intensity also will be low to moderate.
Begin each season with a gentle introduction to plyometric training using simple rhythm drills. As your athletes become accustomed to the exercises and their fitness grows, gradually increate volume and intensity.
Once athletes have learned basic rhythm skills, slowly introduce power exercises. Football players will employ a small volume of power drills combined with rhythm exercises.
As the competition phase of the season begins, plyometric work stresses rhythm and speed development. Once the peak competition phase starts, reduce plyometric training to one light session per week, though your athlete can continue to include plyometric drills in the warm-up. Stop any strenuous plyometric training 7-10 days before playoffs begin.
Rhythm Drills
Rhythm drills are a good method to help players develop strength through plyometrics. These drills usually follow stretching and flexibility exercises, and are done in conjunction with strength exercises, such as sit-ups and lunges. In addition, rhythm drills help players enhance both overall fitness and specific muscle development.
Types of Rhythm Drills used in Football Training
- Skipping — Easy
- Skipping — High
- Skipping Kicks
- Butt Kicks
- High Knees
Butt Kicks
Butt kicks are a universal drill throughout sport. They are a great drill used in football training to help athletes develop those fast twitch muscles needed for the constant starting, stopping, pivoting and turning required in football.
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While doing butt kicks, the back is straight with a slight forward body lean. The body lean is natural as the player would assume while running.
Remember, arms are legs higher up. Encourage your athletes to keep pumping and driving them throughout the drill. |
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Emphasize quickness in bringing the heels to the buttocks, not in moving up the football field. You can even have your athletes practice the drill while stationary and add movement once they have mastered it to the best of their ability. |
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Butt Kicks (Dartfish) | |
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