OVIDIUS

SIMPLE PLYOS
Short contact = speed development
Longer contact = acceleration development

Sprinting = rapid force production
Acceleration = higher force production

To develop the right quality, train the right plyo

SPRINT MORE??
I hate this argument a lot in football.
Yes, sprinting absolutely matters.
So does jumping change of direction and acceleration.
but none of these qualities exist independently of an athletes ability to produce force.

I saw it in the Premier League and still see today that a footballer always has potential to get stronger. When they do get stronger, it improves speed acceleration change of direction jump height and even injury resilience.

If you want to enhance your athleticism for football, start by asking yourself whether or not you’re strong enough.

IN-SEASON HACKS
In-season training isn’t about doing more.

It’s about maintaining the stimulus, managing fatigue and making every rep count.

Microdose the work. Reduce the volume. Increase the intent. Train unilaterally.

Maximise adaptation without compromising match performance.

FIRST STEP
explosiveness in your first step is crucial in football in order to get to the ball first.
If you can get to the ball first, you can increase the number of touches you get in a game and therefore have more of an impact .

This exercise is my go-to, tell my athletes improve getting off the market quickly. If you’re not already consider adding these to your program so that you can take it to the field and have more of an impact.

P.A.P
Post-activation potentiation uses a heavy, high-force movement to temporarily enhance subsequent explosive performance.

The idea is simple:

Heavy lift → recover → explosive movement

The heavy lift provides a high-force stimulus, which can temporarily enhance your ability to produce force rapidly. Pairing this with an explosive movement allows you to express that force at higher velocity.

When timed correctly, this can increase power output and help develop the ability to produce force quickly—an important quality for acceleration, jumping and explosive actions in football.

THE WEAK LINK 🔗
You will always be limited by your weakest link.

It’s easy to squat for strength, Nordic for hamstrings, or jump for power. But if your ankle a tolerate force, remain stiff or be pliable and elastic while transmitting force effectively then you won’t be able to put the force in to the ground and utilise the other qualities you’ve developed.

Make sure you develop your calves and ankles to adequately handle the force your producing, and oppose the force being applied to in when in contact with the ground.

DONT NEGLECT IT
The glute is a prime mover that contributes significant force in acceleration. Have weak glutes, the first link in the chain, can cost you, leading to reduced power output, reduced explosiveness and reduced sprint speed.

While it’s not glamorous, Make sure you train your glutes to maximise your athletic development for football.

MADE SIMPLE
Plyometrics don’t need to be complicated.
Here’s a simple breakdown of the types of Plyos and how and when to use them.

FOLLOW ALONG FOR MORE