If you’re looking to improve your soccer game, then you should consider adding plyometric drills to your training program.

Plyometrics are high-intensity exercises designed to increase power and explosiveness using “jump training”. This type of exercise improves your ability to move quickly, react faster, and change directions with more agility.

In short, it can help take your soccer game to the next level.

What are plyometric drills?

Plyometric drills are exercises that involve explosive movements and jumps. These exercises are designed to increase the speed of muscle contractions and improve overall power and agility.

They involve quick bursts of intense activity that target muscle groups like the glutes, quads, hamstrings, calves, and core.

When done correctly, plyometrics can help you become a better athlete by improving your balance, coordination, strength, speed, and agility.

How do I do plyometric drills?

To do plyometric drills properly, it’s important to start slowly and build up gradually as you get used to the movements.

Start with simple exercises like single-leg hops on a flat surface or box jumps on a stable platform before progressing on to more complex jumps like depth jumps or lateral bounds.

It’s also important to rest for at least 30 seconds between sets of plyometrics so that your muscles have sufficient time to recover before the next set.

Additionally, be sure not to overdo it; stick with 2-3 sets of each exercise with 10-15 repetitions per set when starting.

When should I do plyometric drills?

The best time to do plyometrics is after your regular warm-up routine but before any other sports practice or game activity begins. This is because they require quick bursts of energy which will not be available if you have already fatigued yourself through other activities beforehand.

A good rule of thumb is to spend no longer than 15 minutes doing plyometrics at one time so that you don’t overwork any particular muscle group or cause yourself any injuries due to fatigue or improper form.

Below is a list of plyometric exercises:

  1. Pop Squat
  2. Split Squat Jump
  3. Reverse Lunge to Knee-Up Jump
  4. Tuck Jump
  5. Jump Squat With Heel Tap
  6. Skater Hop
  7. Burpee
  8. Box Jump

Pop Squat

If you’re a soccer player looking for a great soccer drill for increasing your power, agility, and explosiveness, then the pop squat is an excellent choice.

Plyometric exercises like this will help hone your skills, making you an even more formidable player on the soccer field.

The pop squat occurs when you jump straight up into the air from a half-squat stance and land back in that same position – but with extra power and speed to further increase your strength and endurance over time.

It’s a challenging exercise that will test your willpower, but the results are worth it.

Split Squat Jump

Plyometric exercises are very effective in soccer training, and the Split Squat Jump is no exception. This soccer drill combines cardiovascular and strength work into one powerful movement, allowing your soccer player to become faster, stronger, and more agile on the field.

It is important to note that while this exercise can be very beneficial, it also has a moderately high risk of injury if caution is not taken.

Make sure your soccer player is properly trained with proper form before attempting this powerful soccer drill.

Reverse Lunge to Knee-Up Jump

To add some interesting variation to your soccer drills, try introducing Reverse Lunge and Knee-Up Jumps. This dynamic combination is sure to spice up any practice.

These plyometric exercises are designed to help develop your agility and explosiveness on the soccer field, making them ideal for soccer players who need an edge on their opponents.

Working within your comfort level and gradually increasing the intensity will help you get the most out of this exercise while also staying safe.

It’s a great way to keep your soccer practices fresh and turn up the heat on your competition.

Tuck Jump

Plyometric exercises like the Tuck Jump are a great way to increase your power and agility. Ideal for soccer drills, the Tuck Jump involves bending your knees as you jump, bringing them up as close to your body as possible while still keeping balance.

As you come back down from the jump, extend your legs so that you land on the balls of your feet.

This soccer drill is an excellent addition to any soccer training routine and will help soccer players increase their speed and agility on the field in no time.

Jump Squat With Heel Tap

Have you ever seen soccer players going through a series of rapid jumps and hops on the field? Not only can soccer drills help soccer players strengthen their legs, they can also help add power to their plays on the field.

One soccer drill involves the Jump Squat With Heel Tap plyometric exercise which provides an effective yet explosive movement to soccer players.

This exercise gives good lower body muscle definition and increases leg strength, balance, and power.

To perform the Jump Squat with Heel Tap plyometric exercise, stand with feet hip-width apart then jump up and tap your heels together in mid-air before landing back in your squat position with feet hip-width apart.

The entire motion should be done explosively, and repeatedly to maximize your soccer training session.

Skater Hop

Skater hop involves hopping side-to-side while touching one hand to the ground. This move helps you increase explosive power while mimicking soccer maneuvers such as dribbling.

Best of all, it requires no equipment – only your body weight and determination.

Working on this soccer drill can help you improve multidirectional coordination, accelerate jumping speed and develop better balance in game situations.


Burpee is a soccer drill that strengthens your quads, glutes, core, shoulders, chest, and arms all in one movement which makes it perfect for soccer training.

The Burpee works by driving explosiveness during the exercise, engaging multiple muscles in several parts of the body at once.

It’s easy to practice in any space due to its low-impact nature but it can still be highly effective in burning calories and toning your muscles. It’s an exercise that is worth considering if you’re looking for a great workout.

Box Jump

Box jumps are intense exercises that soccer players often use to train and enhance performance. This plyometric soccer drill gets you moving from the inside out. It’s an exercise that helps soccer players build speed, agility, and power.

The benefits of box jumps include increasing flexibility and balance in foot-forward sports, improving the efficiency of movement, training coordination between foot strike and arm swing, and developing lower body power used in accelerating quickly or performing a jump.

When incorporating box jumps into your soccer training regimen, be sure to carefully measure the box height so that the cyclist is jumping up just enough here, not too much.

End of line

Plyometric drills are an excellent way for soccer players looking for an edge in their game—and athletes in general—to improve their performance on the field (or court).

By improving power and agility through these high-intensity jump training exercises, athletes can reach new levels in their performance while avoiding injury from overworking themselves or using improper form during their workouts.

By following this guide closely and gradually increasing intensity as needed, anyone can benefit from adding plyometrics into their workout regimen.