ฝัง
- เผยแพร่เมื่อ 9 พ.ค. 2024
- In this video, I take you through the 15 Best Plyometric Exercises for soccer players/footballers.
What are plyometrics?
Plyometrics can be considered 'jump training' that involves rapid and repeated stretching and contracting of the tendons and muscles, designed to increase strength, explosiveness and power.
Plyometrics include explosive exercises to activate the quick response and elastic properties of the major muscles and tendons.
The goal with plyometric training is to develop maximum force in as quick of a time as possible through the use of the stretch shortening cycle of the tendons.
Why is it beneficial to footballers?
Plyometric training has a very large impact on explosive actions which can change moments in games, such as sprinting, change of direction and jumping. These are the most important athletic actions to win matches in the beautiful game.
Plyometrics are very intense on the body and the nervous system so make sure you are careful with your choice of load and the volume you do.
If you are a beginner, please do the least volume (reps & sets) as possible and just focus on technique & quality. The most important thing with plyometrics is the speed that you're moving at!
Also, if you're in-season, you want to be vey careful of your load especially if you do a lot of running and jumping in team training.
________________________________________________________________________________________________
Become a Better Player:
🎁 Join our FREE community and get FREE courses:
www.skool.com/ricfit-tribe/about
📱 The best tool to improve your soccer/football confidence you will ever find:
www.ricfitacademy.com/
💪🏼 Get your own elite 1 on 1 Program from me, apply below:
ricfittraining.com/online-coa...
Make Sure to Follow me on social media for exclusive content:
Instagram: / ric.fit
TikTok: vm.tiktok.com/ZS9aQfCs/
Podcast: itunes.apple.com/us/podcast/t....
Facebook: / eric.friedla. .
LinkedIn: / eric-frie. .
For Business Inquires Email:
efriedlander94@gmail.com
----------------------------------------------------------------------------------------------------------------------
About Me:
Name: Eric Friedlander (Ric, Ricky)
Age: 28
Nationality: USA
Job: Professional Soccer Player & High-Performance Coach for Elite Footballers
Current Team: FS Leevon (Latvia)
Last Team: FSV Lückenwalde (Germany)
Previous Teams: Nyköpings BIS (Division 1-Sweden), FSV Lückenwalde (German Oberliga), Eintracht Bamberg (German Oberliga)
Position: RB/LB/CDM
College: University at Buffalo (one year)
Timestamps:
00:00 Start
00:57 What Are Plyometrics?
01:16 Why you should do plyometrics
01:42 Warning Before You Do Plyos
02:33 15 Best Exercises
17:32 Summary
18:41 Outro
I began incorporating plyometrics into my routine around a month ago, and since then, I've managed to score in every match & transform into a more *threatening* player. Furthermore, my speed both on and off the ball has *significantly* improved along with my agility and explosiveness. It's safe to say that plyometrics has truly been a game changer for me.
bro how many times u do plyometrics in a week
@@stormsurfers00073/2
@@stormsurfers0007 i usually do a couple before individual training day or just do 2 plyo days inbetween team-individual training
@@hectorrivasjr1923do you add strength training as well or just solely focus on plyometric training
Yeah, your mobility and reaction improve. My interceptions as a CDM have increased.
Tried this after seven years and muscle memory is key bc my body had no idea what to do. My muscles are strong and fit but this is exactly the leg workouts I needed thank you sir!
Great vid Ricky! Editing looks fantastic and engaging - very educational too, thanks for no ads
appreciate the support my guy. Doesn’t go unnoticed !
for my lower body day I started to use a exercise you put on your IG channel, the heavy squat followed by the dumbell jump squat ( lightweight) my power, acceleration, force and balance increase a lot! plyos are so important, thank you as always :D
Class video fam 👏🏼🔥🔥
Great video for those getting started in the sport!
Perfect video! Thanks!
Very informative! Thanks)
Thanks man 🙌🏻👊🏻👍🏻
Great video brother ❤️
Respect what you stand on Ric, with no ads. Great detail with the plyos, will work this into training.
Appreciate you and your support a lot Marcus!
Dope dope dope video. I will begin using this for my son. Thanks
Thank you for the info and science behind it all, working with soccer players in my classes right now and they love a good challenge with plyos. New subscriber now
Trust me from previous days I really need this video thank you so much love from pakistan 🇵🇰
I appreciate the video 👏
One question: Should you do a whole workout of plyometric exercises or maybe like add 3 - 5 exercises to your leg workout or upper body workout?
What I learned from the video is that plyometrics are something than can be really good for your athleticism or a complete waste of time if done improperly. A couple of things I have learned from following RicFit is that most importantly Quality>Quantity, I tend to try to get as many reps in as possible during training whether is be dribbling drills or in the gym, and Ric has helped me to slow down and work on the small details of the quality of my training rather than the quantity. Another thing that I have learned from RicFit is to have a strong mentality, I learned that the journey will be tough but to keep mentally stable and ignore the haters along the way. A final thing I have learned from Ric is training can be done from anywhere and there’s no excuse for not training, the pitch and the gym aren’t the only places where training happens I’ve learned that training can even be done at home in the living room and Ric’s Home training videos have been helpful for me.
By this video you helped me understand what plyometrics really is. Furthermore you also helped me master my technique to these exercises. Lastly you made me understand how plyometrics affect me and my body. By following you i learned how to train effectively and see results on and off the pitch. Moreover, you helped me gain my confidence back after a crucial injury i had. Last but not least i became a better version of myself in and outside the football pitch. You are just🔝🔝
Thank you Kara!
What I learned
1. Playometrics are very for young players to improve speed and acceleration.
2. Dos and don't dos before and after playometrics.
What I have learned by following you÷
1. Being a good person ÷
Being a good person is the first priority how ever you play well or not being a good person who don't afraid of hard work.
2. Technique is the key÷
Practicing correct technique at correct time by reps by reps will helps me to build a base of my game as a central midfielder.
3. Health is wealth ÷
Taking care of body and mind is very important doing all the correct things which we can do what is in our control.
Should you do this a day before a football game?
Btw great video
Great video bro!!!
Thanks my man!
Thanks man appreciate a lot
Thanks for the support G
thanks ma bro !
Wonderful contains
Great educational video Ric! IFrom this video i've learned the importance of plyos have on the pitch that i didn't realize. First of all i didn't know that they have that influence on the field, i knew about some plyometrics exercises because of team training but you gave me a whole different vision and perspective about that, a lot of variety to train and implement to my individual trainings. Because of ou i'm going to the gym with another mindset since i follow you because before that i was going like a bodybuilder and not like a footballer. You have been another reason to change and improve my nutrition plan, i was consuming a lot of low quality and artificial products that they didn't helping with my recovery and performance. Because of you also i was implementing cold showers and sauna to improve my blood flow so my performance increase too and beacuase of you i start to give the importance of individual technique training, because i wasn't doing anything of that before. You gave a lot of keys to improve myself and i only wanted to thank you for the job you do on daily basis, keep going you are very helpful. Thank you mate, you are an inspiration!!💪
Daniel my man! This is awesome. Please send me a DM and let me know you wont the lifetime membership to my app :)
Plyometrics is something I have already been using in a while. Great way of getting better as a footballer. In this video I was able to expand my knowledge on various exercises to use for my vacations too. It’s great listening to you and following you. I learnt a lot from you, especially about mentality of footballers. You have thought me the actions I should follow to overcome my setbacks which was to switch one the focus. Next thing you have helped me understand is gathering the confidence. Before my debut game for seniors, I used your confidence course to prepare for the game. It helped me a lot, and now I feel perfectly ready for any game. I really liked the video about di Maria and his cut backs. All these mentioned exercises i still use in my individual session, especially to master the ball control. Quick feet and quick counter movements is what I do predominately. Thank you for all your help with my career
I love this Norbert, can you please send mea DM and let me know you won this? Thanks!
@@ricfitacademy sure buddy. I just did @norbi.gontarski
Ric has become a signature now old dawg top content ❤
Hahahah, my boy calling me old?!
Amazin video.......but i dont get why you just have 37 k sub ...you surely deserve more. :)
What I learned from this video
I learned that why are plyometrics important in football,what are plyometrics and to manage the training load because plyos are very intense and overdoing them can cause injury and fatigue, and also how it can not only help me but also the team
What I learned from following you
I learned from following you that habits are everything If we built good habits like footballers we will improve and also consistency always wins and how much fit and healthy we are the better we are going to be overall and it’s not only about training we are not going to improve by only training , but by recovering .our brain needs rest to learn whatever we have trained .
Hi Ric! I Learned A LOT more in this video about Plyometrics and the purpose of it. To get the max force at the fastest time and what it helps with on the pitch, Agility, Jumping and Sprinting. This is a Game changer especially for a winger like me so this is very helpful! :)
I already hade some Plyometrics exercises from you on my training plan but I Stumbled across this video and I couldn’t be more happier. I also learned that quality over quantity and before this my main focus was on quantity but thank you so much again for leading me into the right direction. The warning before Plyos was good for me to not overtrain myself.
I have built up my training plan and continue to improve it, and I have gathered the most information/exercises from you.
Football, Gym, Nutrition, etc… so I am so grateful to have found you on TH-cam and I want your channel to keep growing and helping many others struggling or need more information when trying to chase their dream.
I am currently still trying to improve my training plan at my free time while doing them everyday. The Free 5 Day Training Program was really helpful for me and I couldn’t believe how much useful information you gave for free. You are not only my top TH-camr but also how good of a person you are. Spending your time to create videos for then for others to see your content and imply things into their own training plans. Everyday is a constant improvement!
To conclude I really have a hard time putting things together and it is a bit of a mess, I would really want to win the access of your app to make things easier for me and make my routine more simple. I would like to Thank you Ric/Eric again for the content for others and my development as a footballer and my future as a young footballer from UK. My Dad doesn’t quite believe I will make it but I will continue my journey and believe in myself to a Pro Footballer One Day :D
Hi bro good work. How many exercises should i make in one session?
Great video man! Can a 8-9 years old do this safely, right?
Hey Eric, I first wanted to thank you a lot for this video in which I learned a lot. I was already doing plyometrics and had already basic knowledge about it but your video helped me to know plyos more in depth. I understood that plyometrics allow us to activate quick response and elasticity of our muscles and tendons in order to get more explosive They help us develop the maximum amount of force in the quickest amount of time possible. The true goal of plyometric is to improve our sprinting, our change of direction and our jumping on the pitch. I also learned that for an effective training, quality is more important than quantity and that you need to really focus first on the technique then increase the volume and speed. In addition to all of that, plyos help us reduce our overall risk of injury.
I also wanted you to know that I have been learning a lot from all of your content I’ve seen so far, it really helped my development as a footballer. But here are the three most important things I learned from you :
- I have been using your free 14 days ball mastery program for a month now that I use as « technical / ball work » part in my training sessions. This program really helped me to become a more confident player with the ball. I also noticed that it has improved my overall dribbling skills.
- Your mental tips also really helped me a lot. I am a player who usually struggles with stress and anxiety before games. Following you mental tips like the 4 4 4 breathing technique and visualization truly helps me to be more calm and gain confidence. For example I used these tips this weekend and was one of the best player on the field (+ I made an assist).
- Discipline over motivation : you said that in often in your Instagram posts and it has helped me a lot by being more consistent in my training. I also understood the importance of day-by-day progress rather than the quick results that we want. In addition to that, seeing your content every single day motivates me to work better, harder and smarter.
To conclude, I really want to win the access to your app because It would make my training sessions easier to plan and will help take my game to the next level ! Lastly I want to again, really thank you Ric for all of your content which helps me for my development and my future as a young football player from France.
Cesar this is unbelievable brother! Thanks so much for the kind words! Please send me a DM and let me know that you won a lifetime subscription for my app :)
@@ricfitacademy sure buddy. I just did @cesou_del
Thanks dawg
Thanks for the support G!
are those enough or I should add more exercises to my workouts ?
I am trying to do the exercises but u said to do them with the knees bent i am not able to do them with my knees bent and also i am doing these on hard surface(marble floor).Is it ok to do them with straight knees or it is compulsory to perform them with bent knees.Please reply 🙏
I will do all of them because since I stop training and going to the gym like I used to before, I feel like I put my body under to much stress during matches specially my lower body. Also since I lost that explosiveness I tend to think too much instead of exploiting opportunities with my explosiveness. Thank you for that video.
don't do all of them in one session
@@has642how many should I do in one session
How long do you rest between sets?
Thanks
Is this recommendable for 13-16yr olds?
Do I pick like 4 - 8 or these and do them?
How many of the plyos do you recommend doing in one session
Are all these plyos ok for 10 yr old playing very high level football/soccer? he's playing up and will be ECNL next year... ? would love adding these in (with reason) but dont want to risk issues w growth plate injury etc.
Plyometrics
1. Both feet front & back over stick - 1-4 sets × 5-30sec
2. Both footed lateral hops over stick - 1-4 sets × 5-30sec
3. 1Foot lateral side to side hops - 1-4 sets × 5-30sec
4. 1Foot front & back over stick - 1-4 sets × 5-30sec
5. Lateral bound (stick the landing) - 1-3 sets × 4-16sec
6. Lateral bound (continuous) - 1-3 sets × 4-16 total reps
7. Standing bounce to tuck jump - 1-3 sets × 2-10 reps
8. Moving forward to tuck jump - 1-3 sets × 2-10 reps
9. Single leg tuck jump - 1-2 sets × 2-5 reps (each leg)
10. Dumbbell squat jump & stick landing - 1-3 sets × 2-10 reps
11. Dumbbell repeated squat jumps - 1-3 sets × 2-10 reps
12. Explosive lunge jumps - 1-4 sets × 2-5 reps (each leg)
13. Explosive lunge switches - 1-4 sets × 4-20 total reps
Class content 🐐
Appreciate the support G!
Hi sir, Is this suitable for under 10 age category?
Should you do all in one session
How do split all 15 workouts?
From this video I got to learn that plyometrics helps us to be more explosive which in turn improves our change of direction, jumping and sprinting which in turn improves our impact on the match which helps our team to play better and get the valuable 3 points which is the most important thing cause the goal is to improve and help our team get the 3 points. Secondly, it is important to train plyometrics but not to overtrain them that is we will have to take care of the volume considering other things like team training,match, etc cause these exercises are heavy on the nervous system and overall body, moreover quality matters the most than quantity cause in the less volume but quality reps with consistency over the time will lead to improvement.
I have learnt a lot from u Ric and firstly a very big thank u from the bottom of my heart.
1. Consistency and quality matters rather than intensity and quantity.
2. Taking adequate rest and recovering especially focusing on things like sleeping quality, diet,etc.
3. Mindset - I got to learn that one has to be disciplined in life to achieve goals, u taught me that anything is possible and achievable if we put our mind to it and the cherry on the cake is that u even helped me balance football, studies and social love.
I hope this finds u.
A lot of love.
May Fair thoughts and happy hours attend to u always.
Thanks for the excersises but I have 2 questions. 1. can I do these barefoot and 2. should I do all these in one session?
Should you do ply before gym training (please tell me before summer) thank you
Yes, do plyometric before gym training, because you need for plyometric your full energy/power and that what you won’t have during/ after gym training
Thanks bro!!
Plyometrics it’s also explosiveness and speed?
Between 1set recovery time
Should I be doing all 15 in a session?
Damn bro rlly goes commando
Hahaha, thanks bro, what do you mean by that?
@@ricfitacademy i meant goes commando
Disclaimer: if your still growing dont do death jumps, this is the only exercise that stunts growth.
For full growns this the best exercise for explosiveness.
Hey Rick please tell me. Is it gud to do all in one session, 5 times in a week (Monday to Friday).
Cause that's what I've been doing.
And please prescribe a better and more effective method for me 🙏🙏.
You're the best 🐐
i guess you should to these exercises 2-3 times a week
I wish you could do it physical for me to imitate
🙏♥️👍👍👍
Thanks bro
Should you do all in one session
Nah man