Ever wished you could replicate the way Ronaldo leaps to the skies to head a ball into the net? You’ve come to the right place! Let us show you how!

Before we start, it is important for players to understand the difference between a jump and a leap.  A jump is the upward movement from a stationary position while a leap is the progression from a run-up.

In order to leap higher than your opponents and win your aerial battles, you need to work on your leaps. One of the most effective ways to do that is through plyometric exercise.

What is plyometric?  Remember how we used to play hopscotch or skip ropes in the neighborhood playground? All the jumping? That is essentially what plyometric is about -jump training.

In a more technically accurate explanation, Plyometric are exercises in which muscles exert maximum force in short intervals of time, with the goal of increasing power (speed-strength).

Plyometric is great execise to help take games such as football, basketball, volleyball, tennis, or any other activity that uses explosive movements to the next level.  But be warned that plyometric exercises must not be done everyday. The combination of stretching and contracting your muscles molds them into great shape but can also take a serious toll on them. Therefore, your muscles will need a break from all the jumping. If you have not been active recently or you are unfit, it is advisable to work on improving your fitness first before trying out plyometrics.

Here are some moves that will help you to kickstart your training.

box jumps (3)

Written by Keshika Subbarao

A passionate football fan, professional football coach,scout & writer. Believes that football can change the world.

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