Plyometric and Strength Training Program
Plyometric and Strength Training Program
Location: MSC - Upper Field: 4680 Camino Tassajara | Danville, CA 94506
Dates: July 21, 22, 23, 28, 29, 30 & 31, 2025
Time:
Session 1 - 1:00-2:00PM
Session 2 - 2:00-3:00PM
Session 3 - 3:00-4:00PM
Age Group: 2006-2013
Cost: $250
Purpose of Plyometric Training in Soccer
Plyometric training is designed to enhance a soccer player’s explosive power, speed, agility, and overall athletic performance—critical attributes for success on the field.
Key Benefits:
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Explosive Power:
Plyometrics improve a player's ability to generate force quickly, essential for vertical leaps (headers), quick sprints, and powerful shots.
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Speed & Acceleration:
These exercises activate and strengthen fast-twitch muscle fibers, improving sprinting, rapid acceleration, and sharp directional changes.
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Agility & Balance:
Enhances neuromuscular coordination and proprioception, which are key for performing quick cuts, turns, stops, and tackles with control.
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Injury Prevention:
Plyometrics strengthen joints, tendons, and ligaments—particularly around the ankles and knees—reducing the likelihood of injuries like sprains and strains.
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Muscle Efficiency & Fatigue Resistance:
Though not aerobic in nature, plyometrics improve muscular efficiency, allowing athletes to sustain performance during repeated high-intensity efforts.
Common Plyometric Exercises for Soccer:
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Box Jumps
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Lateral Bounds
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Depth Jumps
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Tuck Jumps
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Single-Leg Hops
These movements closely mimic the explosive demands of soccer, making plyometric training both sport-specific and highly effective when properly programmed.
Purpose of Weight Training in Soccer
Weight training helps soccer players build a strong, resilient, and powerful body capable of performing under the physical demands of the sport.
Key Benefits:
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Strength & Power Development:
Stronger muscles help players win physical battles, shield the ball effectively, and generate more force in actions like sprints, jumps, and shots. It also improves explosiveness—crucial for first-step quickness and forceful challenges.
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Injury Prevention:
Resistance training enhances joint stability and strengthens muscles, tendons, and ligaments, lowering the risk of common injuries like ACL tears, hamstring strains, and muscular imbalances.
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Speed & Acceleration:
Lower-body strength (from exercises like squats and deadlifts) directly improves acceleration, max speed, and agility—key for both attacking runs and defensive recoveries.
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Improved Muscular Endurance & Efficiency:
Stronger muscles operate more efficiently, delaying fatigue and enabling players to maintain a high work rate throughout the match.
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Core & Functional Strength:
A solid core enhances balance, stability, and coordination—vital for everything from powerful shots to maintaining control under physical pressure.
Key Areas of Focus:
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Lower Body: Squats, Lunges, Deadlifts – for sprinting, jumping, and tackling.
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Upper Body: Rows, Pull-ups, Presses – for shielding the ball, upper-body strength, and aerial duels.
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Core: Planks, Rotations, Anti-Rotation – for stability, ball control, and injury prevention.
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Power Lifts: Cleans, Snatches, Plyometric-weight combos – for explosive movement and athletic power.
Program Refund Policy
A 100% refund will be issued to any refund requests made up to 7 day prior to the first day of the camp or class. Any requests made 0-6 days prior to the first day of camp or class will not be accommodated.
Players who are ill or injured will receive a full refund if they can no longer attend the camp or class. Once the camp or class has started, players who are ill or injured will receive a refund for the remaining days they miss.
QUESTIONS?
Program Questions: Romulu Nunez
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