Endurance is a very important component of fitness within soccer; however, maximal and near-maximal-intensity single bout efforts are also important. In fact, a straight sprint and a vertical jump precede most scoring situations. 

I’ve worked within many sports over the years and I found soccer players to be amongst the most fundamentally strong athletes. Their need to be aerobically fit while also needing to be able to sprint over varying distances, repeat sprint, change direction and jump has always impressed me.  

Interventions lasting longer than 7 weeks and 14 sessions induces significantly greater moderate improvements in linear sprint performance

The findings discussed in this blog come from research by Ramirez-Campillo, Castillo, Raya-Gonzalez, Moran, Saez de Villareal and Lloyd published in Sports Medicine in 2020. This research was a systematic review and meta-analysis on the effects of plyometric jump training (PJT) in young male soccer players. The article can be found here: https://pubmed.ncbi.nlm.nih.gov/32915430/ 

Effects of Plyometric Jump Training in Young Soccer Players

1. Plyometric jump training is safe and effective in improving jumping and sprinting performance. When programmed adequately and well coached, PJT interventions may reduce the risk of injury. It is important, however, that athletes have the necessary fundamental strength to support and control their body in a range of sport specific situations including decelerating their body mass during landing tasks before commencing PJT. 
   
   
2. Greater 10m linear sprinting performance improves after interventions > 7-weeks duration and > 14 sessions. Interventions lasting longer than 7 weeks and 14 sessions induces significantly greater moderate improvements in linear sprint performance. However, three sessions per week may have a lower effect than two sessions per week.
   
   
3. Dose-response prescription needs to be considered for the appropriate training level of the young male soccer players. Practitioners should consider the appropriate level of training for athletes when starting out with PJT.
   
   
4. Plyometric jump training should be a component of an integrated approach to youth physical development. PJT should target multiple fitness qualities. Vertical-oriented PJT may induce greater greater improvements in vertical jump performance, while horizontal-oriented PJT may induce greater improvements in linear sprint performance.
   
   
5. Practitioners should seek to periodise plyometric jump training for young athletes. To ensure ongoing adaptations, practitioners should manipulate both volume and intensity of PJT. This also reduces the risk for injury. 

A straight sprint and a vertical jump precede most scoring situations in soccer. As such, developing these qualities are important to developing young soccer players. PJT is safe and effective when interventions are longer than 7 weeks and 14 sessions, consideration is given to the dose-response prescription, is a component of a holistically integrated approach, includes both vertical and horizontal-oriented PJT, and the program is periodised. 

What plyometric jump training do you do?

Leave your answer to that question in the comments section below.

📸 Beckham Baker