Kevin Rail has worked in the fitness industry since 2001 and has been writing since 2004. He has professional experience as a certified personal trainer, wellness coach, motivational engineer and freelance fitness writer. He currently writes a monthly column for Ron Jones High-Performance Health. Rail has a bachelor's degree in sports management: fitness and wellness from California University of Pennsylvania.
SUPPLIES
- Ankle weights
- BOSU
- Gravity belt
- Step blocks
Overview
Soccer is one of those sports where leaping ability really comes into play. It doesn't matter if you are a goalie, if you play offense or if you play defense, one of the signature strengths of the game is the ability to leap like Superman. If you don't already have natural leaping ability, that's OK, you're not alone. The best way to increase it is by following some specific steps that involve more than just working the leg muscles.
Step 1
Perform plyometric routines. These exercises are characterized by fast muscle contractions followed by explosive movements. Some examples would be box jumps, leaping lunges and jump squats.
Step 2
Wearing a gravity belt at workAdd weight to your body. This can be in the form of ankle weights, gravity belts that go around the waist or weighted vests that go around the upper body. Wear this apparatuses during the day. During exercise sessions, wear the gravity belt or a weighted vest. When all of this resistance is taken off before a game, you will be able to leap higher.
Step 3
Starting position of one legged jump and stickDo BOSU exercises. This will not only help your leaping ability, but it will also improve your balance, which is also important for soccer. A basic exercise that helps improve vertical leap is a one-legged jump and stick. Stand on the BOSU with one foot, squat slightly, then jump up as high as possible. Land on the other foot and repeat.
Step 4
Medicine ball throwsStrengthen your core. A lot of leaping power is generated from the front and back of the core. This includes the abdominal muscles and the area from the bottom of the shoulder blades all the way down to the top of the glutes. To strengthen this area, do crunches, leg raises, side bends and medicine ball throws.
Step 5
Midpoint of burpeeDo sport specific exercises. A good example of one of these exercises would be a burpee. Perform a squat, place your hands on the floor and kick your legs back behind you. Go right into a push-up then kick your legs back forward to where they started from. Do an explosive squat jump while extended your arms straight up in the air and shoulder width apart.
Step 6
Triangle pose to stretch hamstrings and obliquesDo flexibility training. The more flexible you are, the more range of motion you will have which can help you jump higher. Do stretching routines that target the back, shoulders, chest and legs. Attending yoga classes is another great way to target the whole body.
TIPS AND WARNINGS
- TIP : Stretches can be performed at the end of workouts. Hold stretches for 30 to 45 seconds. You can also incorporate a Swiss Ball. Lie on your back with your arms out to the sides. Slowly walk yourself back and let the curvature of your body follow the contour of the ball. Then roll to one side and extend one arm overhead. Now allow the ball to follow the contour of your sides. One more good stretch is done while kneeling. Place your hands on the ball and roll it forward while placing downward pressure on it with your hands. This really targets the lats and obliques.
- WARNING : When doing plyometric training, be very sure to land with the knees slightly flexed. This will help to absorb the impact and be less of a shock on the hips, knees and ankles.
