{"id":356,"date":"2009-09-19T20:33:13","date_gmt":"2009-09-20T03:33:13","guid":{"rendered":"https:\/\/blog.brianschiff.com\/?p=356"},"modified":"2009-09-19T20:33:13","modified_gmt":"2009-09-20T03:33:13","slug":"plyometric-training-in-female-soccer-players","status":"publish","type":"post","link":"https:\/\/blog.brianschiff.com\/?p=356","title":{"rendered":"Plyometric Training in Female Soccer Players"},"content":{"rendered":"<p>As I was preparing a talk on body weight training for the knee today, I came across a new article in September edition of the <em>Journal of Strength and Conditioning Research<\/em>.\u00a0 The article discusses the effects of\u00a0 lower limb plyometric training on body composition, explosive strength and kicking speed.<\/p>\n<p>In short, the authors looked at 20 elite female soccer players over a 12 week period.\u00a0 Half of the players were assigned to a control group who did normal conditioning (including general strength training but no weights) on M,W and F, while the plyometric group did just the plyometrics on those same days.<\/p>\n<p>Assessments were done 1 week prior to starting, 6 weeks in, 1 week after cessation and 5 weeks after the program is finished.\u00a0 In summary the results for the plyometric group were:<\/p>\n<ul>\n<li>No significant change in body composition<\/li>\n<li>Players were able to increase explosive strength in 6 weeks<\/li>\n<li>Kicking speed improved after 12 weeks\u00a0of plyometric training<\/li>\n<li>Players were able to maintain these gains for weeks after training ceased just with regular soccer training<\/li>\n<\/ul>\n<p>I have long advocated soccer players do plyometrics on the field after the warm-up period to increase power and reduce injuries.\u00a0 Now, it appears the increased explosive strength gains may be transferred to a sport specific skill in terms of kicking speed.<\/p>\n<p>In the article the procedure utilized horizontal hurdle hops, depth jumps and horizontal jumps.\u00a0 For coaches and players looking for a simple field routine, consider the following drills:<\/p>\n<ol>\n<li>Squat jumps &#8211; Squat down to load the muscles and then jump straight up and down continuously\u00a0for maximal height.\u00a0 Continue jumping in one smooth fluid motion for 10 repetitions focusing on soft landings and the knees staying in line with the knees and not caving inward.\u00a0 Perform 1-2 sets.<\/li>\n<li>Split jumps &#8211; stand in the lunge position and then jump straight up and back down with maximal explosion.\u00a0 Repeat 10 times with the left leg forward and then repeat with the right foot forward.\u00a0 Do 1-2 sets.<\/li>\n<li>Consecutive broad jumps -perform 5 consecutive broad jumps for distance.\u00a0 Rest 30-45 seconds and repeat 1-2 times.<\/li>\n<li>Power speed skater &#8211; drive off the left leg moving laterally and land on the right leg, then immediately drive off the right leg and land on the left leg.\u00a0 Perform 1-2 sets 0f 10 repetitions continuously (back and forth = 1).<\/li>\n<\/ol>\n<p>These\u00a0four basic plyometric drills require no equipment and are very effective for improving performance.\u00a0 Consistency is key to get the best results.\u00a0 Blending the plyometrics with body weight and core strengthening will only serve to enhance the neuromuscular training effects in my opinion as well as to serve to prevent injuries.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>As I was preparing a talk on body weight training for the knee today, I came across a new article in September edition of the Journal of Strength and Conditioning Research.\u00a0 The article discusses the effects of\u00a0 lower limb plyometric training on body composition, explosive strength and kicking speed. In short, the authors looked at [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[31,35,5],"tags":[],"class_list":["post-356","post","type-post","status-publish","format-standard","hentry","category-knee","category-soccer","category-sports-performance"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.10 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Plyometric Training in Female Soccer Players - Brian Schiff&#039;s Blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.brianschiff.com\/?p=356\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Plyometric Training in Female Soccer Players - Brian Schiff&#039;s Blog\" \/>\n<meta property=\"og:description\" content=\"As I was preparing a talk on body weight training for the knee today, I came across a new article in September edition of the Journal of Strength and Conditioning Research.\u00a0 The article discusses the effects of\u00a0 lower limb plyometric training on body composition, explosive strength and kicking speed. In short, the authors looked at [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blog.brianschiff.com\/?p=356\" \/>\n<meta property=\"og:site_name\" content=\"Brian Schiff&#039;s Blog\" \/>\n<meta property=\"article:published_time\" content=\"2009-09-20T03:33:13+00:00\" \/>\n<meta name=\"author\" content=\"Brian Schiff\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Brian Schiff\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/blog.brianschiff.com\/?p=356\",\"url\":\"https:\/\/blog.brianschiff.com\/?p=356\",\"name\":\"Plyometric Training in Female Soccer Players - Brian Schiff's Blog\",\"isPartOf\":{\"@id\":\"https:\/\/blog.brianschiff.com\/#website\"},\"datePublished\":\"2009-09-20T03:33:13+00:00\",\"dateModified\":\"2009-09-20T03:33:13+00:00\",\"author\":{\"@id\":\"https:\/\/blog.brianschiff.com\/#\/schema\/person\/d7ecfca77bb5641821016294c8190473\"},\"breadcrumb\":{\"@id\":\"https:\/\/blog.brianschiff.com\/?p=356#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/blog.brianschiff.com\/?p=356\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/blog.brianschiff.com\/?p=356#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/blog.brianschiff.com\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Plyometric Training in Female Soccer Players\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/blog.brianschiff.com\/#website\",\"url\":\"https:\/\/blog.brianschiff.com\/\",\"name\":\"Brian Schiff's Blog\",\"description\":\"Injury Prevention, Sports Rehab &amp; Performance Training Expert\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/blog.brianschiff.com\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/blog.brianschiff.com\/#\/schema\/person\/d7ecfca77bb5641821016294c8190473\",\"name\":\"Brian Schiff\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/blog.brianschiff.com\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/cfb4d8d97e576039b5949885812b9a4199eafdf93f5da9ccf83f9b671aac22f2?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/cfb4d8d97e576039b5949885812b9a4199eafdf93f5da9ccf83f9b671aac22f2?s=96&d=mm&r=g\",\"caption\":\"Brian Schiff\"},\"sameAs\":[\"http:\/\/www.brianschiff.com\"],\"url\":\"https:\/\/blog.brianschiff.com\/?author=2\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Plyometric Training in Female Soccer Players - Brian Schiff's Blog","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blog.brianschiff.com\/?p=356","og_locale":"en_US","og_type":"article","og_title":"Plyometric Training in Female Soccer Players - Brian Schiff's Blog","og_description":"As I was preparing a talk on body weight training for the knee today, I came across a new article in September edition of the Journal of Strength and Conditioning Research.\u00a0 The article discusses the effects of\u00a0 lower limb plyometric training on body composition, explosive strength and kicking speed. 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