Football S&C — all lessons
Module 1 – Assessment & Evaluation
Assessment protocols for footballersModule 2 – Long-Term Periodisation
LTAD in footballPeriodisation plans for footballManaging training load and volumeModule 3 – Strength Training
Exercise selection and integration for footballModule 4 – Power & Explosive Training
Explosive power and plyometrics for footballModule 5 – Speed & Agility
Linear speed, lateral speed and agility drillsModule 6 – Overtraining & Recovery
Overtraining signs and fatigue monitoring in footballModule 7 – Practical Application
Football S&C case studiesExplosive power and plyometrics for football
Developing power for footballers — plyometrics, jump training, resisted sprints, weightlifting derivatives and contrast training within the weekly cycle.
Learning objectives
- Programme plyometrics for footballers
- Use contrast and complex training
- Choose power exercises for acceleration and jumping
- Place power training in the microcycle
Before this lesson
Why this matters
Explosive actions decide matches — sprints, jumps, tackles.
Tools
| Goal | Exercises |
|---|---|
| Vertical | CMJ, box jumps, depth jumps |
| Horizontal | Broad jumps, bounds, sled sprints |
| Lateral | Lateral bounds, skater jumps |
| Whole-body | Hang power clean, jump shrug [hackett2016] |
Plyometrics improve jump performance [markovic2007]; strength–power work supports football qualities [silva2015].
Contrast example
Trap-bar deadlift 3 reps → 3 broad jumps (rest 2–3 min) × 4.
Placement
MD−4 (with strength) or MD−3; low-volume primers on MD−1.
Common mistakes and misconceptions
Case study
A youth team adds bounds and broad jumps twice weekly. Ten-metre sprint times improve over 8 weeks.
Further learning: video lessons
Video links are only marked “verified” after a human has watched them. Unverified entries open a YouTube search for that channel and topic rather than a guessed link.
Explosive power and plyometrics for football
football S&C practitioners and federations (search)
You will understand: explosive power and plyometrics for football
Why: Practitioner content; verify the specific video.
Strength and conditioning in practice
football S&C practitioners and federations (search)
You will understand: applied S&C sessions
Why: Practitioner content; verify the specific video.
Knowledge check
Knowledge check · 0/5
1. Bounding mainly supports…
2. Contrast training pairs…
3. Weightlifting training improved vertical jump compared with traditional training in…
4. Power sessions should be done…
5. Plyometric volume is measured by…
Short-answer & application questions
- Design a contrast session.
- Plan plyometric contacts for a week.
- Choose power exercises for a centre-back.
Key takeaways
- Plyometrics improve jumping and sprinting.
- Horizontal plyometrics (bounds) support acceleration; vertical for heading/jumping.
- Contrast training pairs heavy and fast exercises.
- Count contacts and place power early in the week.
Connected topics
Linear speed, lateral speed and agility drills
performance enhancementUnderstanding and learning the lifts
References
- Markovic G (2007). Does plyometric training improve vertical jump height? A meta-analytical review. British Journal of Sports Medicine, 41(6):349–355. Meta-analysis check pending
- Hackett D, Davies T, Soomro N, Halaki M (2016). Olympic weightlifting training improves vertical jump height in sportspeople: a systematic review with meta-analysis. British Journal of Sports Medicine, 50(14):865–872. Meta-analysis check pending
- Silva JR, Nassis GP, Rebelo A (2015). Strength training in soccer with a specific focus on highly trained players. Sports Medicine – Open, 1:17. Narrative review check pending
Educational content only — not medical advice. Consult a qualified clinician for diagnosis or treatment.