Why Football Coaches Should Incorporate Plyometric Training

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When it comes to training and coaching football players, there are many things coaches and trainers need to consider. Coaches are constantly looking for ways to help their players build power, speed, and balance while not overstraining their bodies.

One effective method to build power while improving body elasticity is with plyometrics. Below, we explain why football coaches should incorporate plyometric training into their fitness regimen and how it helps football players become better athletes.

What Is Plyometric Training?

Plyometric training focuses on explosive, high-intensity movements like jumping, bounding, and hopping to build power by improving the stretch-shortening cycle of muscles. Especially valuable for football players, plyometrics mimic game movements such as sprints, vertical leaps, and quick lateral motions, helping athletes develop the speed and strength they need for dynamic on-field performance.

How Plyometrics Benefit Football Players

Football coaches should incorporate plyometric training into their fitness regimen for multiple reasons. For one, it helps players improve their explosive power while strengthening their bodies against injury.

Improved Power, Speed, and Agility

Football players need the ability to generate power from their legs and core, whether they’re sprinting down the field or coming off the line of scrimmage. Plyometric exercises help develop fast-twitch muscle fibers, which are responsible for powerful and explosive movements.

Incorporating plyometrics is excellent for building explosive power for football success. Plyometric drills, such as lateral bounds or zig-zag hops, train athletes to change direction quickly and efficiently while maintaining control. That can make the difference between gaining crucial yardage and missing a defensive tackle.

Injury Prevention

Another benefit of plyometric training is that it helps prevent injuries in athletes. Plyometric exercises improve the strength and elasticity of tendons, ligaments, and stabilizing muscles, making players less prone to strains, tears, or other common injuries.

Neuromuscular control from plyometric training also enhances an athlete’s balance and coordination, helping them recover from awkward movements safely. By preparing the body to handle the physical stresses of football, plyometrics act as a preventive measure, reducing downtime for athletes and keeping them on the field during critical moments.

Football-Specific Plyometric Exercises

To get the most out of plyometric training, coaches should focus on football-specific exercises that align with the demands of the game. Common and effective plyometric exercises include:

• Box jumps: These exercises enhance vertical explosiveness, which is beneficial for ball carriers hurdling tacklers and defenders blocking passes or field goals.
• Depth jumps: Stepping off a box and jumping immediately upon landing builds reactive strength, which is critical for quick starts and rapid movements during play.
• Lateral bounds: These exercises train defensive players to move laterally across the field to shadow their opponents.
• Broad jumps: This exercise works to develop horizontal force, which is invaluable for players driving forward off the snap.
• Single-leg hops: These exercises target balance, stability, and unilateral power, helping athletes strengthen each leg individually to improve overall performance.

Building More Explosive Teams With Plyometrics

For football coaches, training players to dominate the game physically is a priority. Plyometric exercises are great for helping football players develop explosive athleticism and coordination to beat the competition and prevent injuries. By incorporating explosive movements into practice, coaches can give their teams a competitive edge on game day.