PLYOMETRIC TRAINING FOR YOUNG SOCCER PLAYERS

As with strength training, plyometric training for youth players is considered by many to be unsafe and
unsuitable. However, if the appropriate exercises are chosen and properly supervised, this form of training
can be very beneficial to the young soccer player, as it may increase muscular power as well as bone and
ligament strength. In fact, scientific research has shown that plyometric training in pre-adolescent soccer
players can improve performance in power-related tests such as speed and jump assessments.

At no time however, should pre-puberty or adolescent players participate in high intensity exercises such
as depth jumps or single-leg hops over hurdles, as these exercises require a substantial amount of lower
body strength, and may lead to serious injury. For players in these age groups, learning proper jumping
and landing technique should be the main priority. These players should start with low intensity exercises
such as double-legged vertical jumps, rope jumping, skipping, or jumping unto a box of low height.
Players can progress to exercises of an intermediate level only after learning proper plyometric technique
and a suitable strength base has been developed.

Similar to their adult counterparts, young players can perform plyometric exercises once or twice a week,
but you must allow at least three days rest between each workout. Two exercises (2 or 3 sets per exercise)
should be sufficient. In comparison to older players however, progression for young players should be a
lot more gradual.