Strikers Plyometrics
Be deadly in the box. Lower body power is key to explosive bursts of speed and agility or hanging in the air for that back-post header. These five exercises from Nike Academy Strength & Conditioning Coach Bob Smith are vital for any striker looking to take their preparation to the next level.
1.DOUBLE-LEG JUMP AND STOP:
Equipment
Gym mat, plyometric box (for all exercises)
Summary
3 x 5 reps with good form
Technique
Steady on the ground, jump onto the plyometric box. Make sure you land firmly on both feet, weight distributed through the mid-foot. A note on your form – hips drop back and take the majority of the load, arms prepare for the next explosive leap.
Benefits
While improving power, balance is also key with this exercise.
Gym mat, plyometric box (for all exercises)
Summary
3 x 5 reps with good form
Technique
Steady on the ground, jump onto the plyometric box. Make sure you land firmly on both feet, weight distributed through the mid-foot. A note on your form – hips drop back and take the majority of the load, arms prepare for the next explosive leap.
Benefits
While improving power, balance is also key with this exercise.
2.DOUBLE-LEG LOWERS:
Summary
3 x 20 reps
Technique
Lying on your back, lift up you legs to a 90 degree angle, holding them close together. The key is to maintain pressure on the lower back on the floor as the legs extend. Start with single-leg lowers and progress to double-leg bent-knee lowers and then full double-leg lowers.
Benefits
During explosive movements, the pelvis is the platform upon which big muscles around the hips and lower back generate force. This exercise is the basis of core stability, ensuring your platform is strong and stable.
3 x 20 reps
Technique
Lying on your back, lift up you legs to a 90 degree angle, holding them close together. The key is to maintain pressure on the lower back on the floor as the legs extend. Start with single-leg lowers and progress to double-leg bent-knee lowers and then full double-leg lowers.
Benefits
During explosive movements, the pelvis is the platform upon which big muscles around the hips and lower back generate force. This exercise is the basis of core stability, ensuring your platform is strong and stable.
3.GLUTE-HAM BRIDGES:
Summary
3 x 10-20 reps
Technique
Lying on your back, tense your glutes and bridge the hips up, keeping the hamstrings as passive as possible. Start with double-leg and progress to single-leg bridges.
Benefits
Strong glutes are the lower body powerhouse. Weakness here leads to hamstring overuse and can result in strains or tears.
3 x 10-20 reps
Technique
Lying on your back, tense your glutes and bridge the hips up, keeping the hamstrings as passive as possible. Start with double-leg and progress to single-leg bridges.
Benefits
Strong glutes are the lower body powerhouse. Weakness here leads to hamstring overuse and can result in strains or tears.
4.SINGLE-LEG HOP & STOP:
Summary
3 x 5 reps on each leg with good form
Technique
Find balance on one leg, jump forward and land on the same leg. Ensure your knee is aligned with the hip and ankle at take-off and landing.
Benefits
Protect yourself from the dreaded knee ligament damage. Hop and stops develop power, strength, stability and balance.
3 x 5 reps on each leg with good form
Technique
Find balance on one leg, jump forward and land on the same leg. Ensure your knee is aligned with the hip and ankle at take-off and landing.
Benefits
Protect yourself from the dreaded knee ligament damage. Hop and stops develop power, strength, stability and balance.
5. SINGLE-LEG SQUAT:
Summary
3 x 10-15 reps on each leg
Technique
Stand on the plyometric box on one leg, holding the other in the air at a 45 degree angle. Arms straight in front, squat down, leading with your hips and maintaining balance with your arms and the other leg. Hold your body straight, weight distributed through the mid-foot.
Benefits
A tough exercise if done right, the single-leg squat is a must for all Nike Academy players. It develops strong hips, balance and good movement, underpinning the strength qualities needed for a more intense plyometrics programme.
3 x 10-15 reps on each leg
Technique
Stand on the plyometric box on one leg, holding the other in the air at a 45 degree angle. Arms straight in front, squat down, leading with your hips and maintaining balance with your arms and the other leg. Hold your body straight, weight distributed through the mid-foot.
Benefits
A tough exercise if done right, the single-leg squat is a must for all Nike Academy players. It develops strong hips, balance and good movement, underpinning the strength qualities needed for a more intense plyometrics programme.
ACADEMY LEARNING:
Get the basics right before moving on. A striker looking to improve their speed should be able to perform these exercises as a minimum standard.
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