Lateral speed and vertical jumping are two important factors when it comes to soccer. In the next exercise we will show you how to improve these skills. This exercise will also help you get better in heading. For it to be more efficent we will be using the Kinetic Bands.
Setting it up
Start by placing four pair of cones, in a row side by side. At the end of this row place another cone. Now place three cones perpendicular to the row of cones you placed before. After these three cones place one final cone on the ground.
The first part of the exercise involves heading. After the header move on to the rows of cones. When you are moving side to side of the cone rows make sure that your feet move quickly and that your body stays low all the time, you should also include arm movement. This part of the drill is meant to help you build strength, speed and agility, becasue of the resistance that is added from the Kinetic Bands. As long as you work against this tension your legs will stay strong, your heart rate will stay elevated and you will get better results. When you come to the cone after these rows you will hit the ball with your head again and move to the next part of the exercise. You will now jump verticaly over these three cones. Each jump in the series should be completed quickly, but also with explosive energy and correct technique. Soccer players should work to build a strong stretch reflex, which means that as soon as the body lands on the ground, the momentum should already be in place for the next jump. Each jump should engage the arms and the hips and should involve a full range of motion and 100% of the player's explosive energy. After the vertical jumps you willhit the ball one last time at the last cone. You should do this exercise 3-4 times with the Kinetic Bands on and one time without them. When you are doing this without the Kinetic Bands on you should be focused on keeping your body centered and under control.
Watch the video, that will help you with your training sessions!