Total Soccer Conditioning Vol. 1

During the in-season, it is a good idea to incorporate plyometric exercise into training once per week.
However, this will be based on the number of practice sessions per week. Chapter 11 describes how to
effectively prepare a training plan for the in-season in greater detail. Regardless of the frequency
however, each plyometric session should be high in intensity and low in volume. You may consider doing
lower intensity exercises if you have a heavy week of games or training. Two exercises with 2 to 3 sets
each should be sufficient. The number of jumps per set should be no more than 4 or 5.

An important point to consider is that plyometric exercises are meant to be explosive in nature and
therefore have a high neural demand. As such, the amount of repetitions (jumps) per set should never
exceed 8, and should range from 4 to 8 depending on intensity level (the higher the intensity, the lower
the amount of jumps). In addition, the rest periods between sets should be at least 90 seconds. Ideally, this
form of training should take place early in the session before players become fatigued.

Table 7.1 summarizes the main variables to consider when designing your plyometric training programs
and shows how these variables differ depending on the phase of the season.

Table 7.1 Variables and Guidelines for Plyometric Training Program Design

Phase of

Season

Number of

Exercises

Sets (and reps)

Per Exercise

Intensity Level

of Plyometric

Exercise

Sample Exercise

Early Off-

Season

--

--

--

--

Late Off-

season

2 to 3

2 to 3 (6 to 8)

Low to moderate

Vertical Jumps with

Headers

Pre-Season

2 to 3

2 to 3 (5 to 6)

Intermediate to

High

Split Squats with

Juggling

In-Season

2 to 3

2 (4 to 5)

Mostly High

Single-leg Lateral

Jumps with Passing