Sprinting and Plyometrics

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Barcaelona10
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Joined: 28 Apr 2011, 19:49

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I'm almost done with creating a good routine and I just want to get some drills for sprinting and plyometrics. I've read a thread on here about plyometrics but if anyone wants to explain a little more that would be nice. For the sprinting the only drill I know is shuttle runs. Thank you.

nick117
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What do you have already for a routine?

Barcaelona10
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I've already made another thread about it but here is how it's looking so far.

Saturday-
Match Day

Sunday -
-Warm Up with 500 juggles, using both feet, my thighs, shoulders, and head.
-Practice receiving from the ball from a wall/First touch practice
-30 minute run/jog
-Practice receiving high balls by juggling kick up into the air and controlling

Monday –
-Interval Training
-Practice with team
-Weight Lifting (Arms)


Tuesday –
- 30 minute jog/run
-Warm Up with 500 juggles, using both feet, my thighs, shoulders, and head.
-Practice dribbling and control with cones
-Practice quick cuts
-Practice dribbling with change of pace and dribbling while sprinting
-Practice moves such as stepovers
-Sprinting

Wednesday–
-Interval training
-Practice with team
-Weight Lifting (Legs)

Thursday –
-30 minute jog/run
-Warm Up with 500 juggles, using both feet, my thighs, shoulders, and head.
-Practice shooting with different techniques
-Practice dribbling then shooting right away
-Practice free kicks
-Plyometrics

Friday -
Rest

nick117
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Joined: 27 Aug 2009, 23:14

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i'll make a few points here. thurdays


move plyometrics before everything except your warm up even before you juggle.

Wednesday
you might want to lift before all of that instead of placing it last even if it makes you tired.

similar with Tuesday sprinting before everything except your warm up. The rest is ok.

Barcaelona10
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Joined: 28 Apr 2011, 19:49

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Thanks for the advice. But I was looking for some drills on plyometrics and sprinting. But i'm open to any suggestions about my routine.

nick117
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Well if you were doing it in that order i can bet you would receive little to no benefit from the routine. Plyo's have to be done while fresh.

Barcaelona10
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Ok thanks for the advice. I saw your thread about plyometrics but I can't carry around a cement block to the field with me :? . Anyway to replace those drills?

nick117
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If you can find a way to make a wooden box which could just be a few pieces of wood and nails you could do that.

Barcaelona10
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How big does it need to be? Because I probably will have a hard time taking it to the field with me.

nick117
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6inches high or so.

pickyourheadup
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Instead of building a box, use a set of stairs:

viewtopic.php?p=199743#199743
My Architecture Blog(updated 02-12-13)

nick117
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you can't stradle stairs though but it's an option for some of those.

Barcaelona10
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Any replacement for a box? Is there anything else you can do that doesn't involve a box?

desire10
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Joined: 23 Feb 2011, 05:47

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Wait, what do you want the box for? Are you looking for fast feet? Or just for normal plyo's for explosiveness? You can use whatever for normal plyo's, a small ledge, grandstand, it won't be hard to find something to use. There are plyo exercises that don't involve elevated objects, just soft ground, but you would be limited.
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