Exercises › Football fitness

Single-leg jumps: lateral to vertical

• 5 min
• 2–22 players
• 9v9
• 11v11
• Football fitness

A demanding single-leg plyometric drill with a high load (elastic, high level). The player jumps sideways for distance and goes straight into a vertical jump for height off the same landing leg, which requires a sharp transfer of force. On landing, the force is used to recoil upwards vertically. Land cleanly, hold the balance and repeat on the opposite side. One set includes two continuous repetitions to the left and right. Only for older players with very good strength, balance and technique. See the video. Source: FIFA Training Centre (Instagram).

What the coach should look for

• Use the landing: recoil straight up vertically.
• Land cleanly and hold your balance before the next jump.
• Do both sides the same number of times.
• Only for players with very good strength, balance and technique.

Watch the video

The video belongs to its creator and plays at the source.

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