Exercises › Football fitness

Jumps: seated to vertical and lateral

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

A two-legged plyometric jump drill (load: static to elastic, medium level). From a seated position the player jumps vertically, and on landing uses the force straight away to jump sideways for height and distance in one continuous movement. One set: one vertical jump followed by a jump to the left, and one vertical jump followed by a jump to the right. This variation adds a reactive movement after landing. Suits older players with good base strength, not younger children. See the video. Source: FIFA Training Centre (Instagram).

What the coach should look for

• Use the landing: carry the force straight into the next jump.
• Land softly and stably, knees over the feet.
• Start with few sets and build up gradually.
• Only for players with good base strength and technique.

Watch the video

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

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