Lower quarter plyometric for soccer players

Abstract

Plyometric is a type exercise training to produce fast, powerful movements and improves performance in sports. It is used to increase speed or force of muscular contractions, providing explosiveness in sport-specific activities. Plyometric is a type of explosive exercise which is used in soccer, basketball, boxing, parkour, American football and rugby, gymnastics, volleyball, racket sports, martial arts, professional cycling, athletics (including track and field events). It contains the prerequisites consisting of the biomechanical examination, which is helpful in finding out stable base of support and normal force transmission, stability testing, which is divided into two parts-static stability and dynamic movement testing, and flexibility that start with general flexibility exercises. Plyometric program design contains the four variables-intensity, volume, frequency, recovery which are interlinked with each other in training the sportsperson in each session. Phases of plyometric are divided into three parts, which consist of the loading phase, the coupling phase and the unloading phase. And finally when specifying the soccer specific plyometric training the physiotherapist should keep in mind that the sportsperson being trained should go for warm-up producing mild sweating. Later approaching toward the specific types of jumps, including traffic cones of defined height and jumps excluding the cones. The jumps that are included within the programme would be double leg side jump, single-leg side jump, turning cone jump, squat jump, rocket jump, power skipping, lateral bound, knee tuck jump, multiple jumps with a sprint.