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Cal South E-News | March 2013 PERFORMANCE TRAINING

March 19, 2013


PERFORMANCE TRAINING content provided by CB3 Sports Performance

Developing Power: Jump Training Components

by Jay Mathews | CB3 Sports Performance


Power is an important component of sports performance. When we discuss power in soccer, we usually think of jumping, headers, and kicking. There is a power component in all those activities. Power can also be there in sprinting, change of direction, in avoiding obstacles.

Power, strength, and plyometric activities are sometimes intertwined on the field by coaches trying to develop these abilities. This is not a bad thought, but we should identify what each component means. Strength is the ability to exert force against an object, usually under no time constraints. Power is the ability to exert force in the shortest amount of time.

Coach Vern Gambetta describes power as “the athletic expression of strength.” In soccer, we think of a player jumping for a header (vertical power/leg strength) and also applying great force to the ball (directional force/neck strength). Plyometrics are a complex combination of strength and power, and include a reactive component. Plyometrics should not be added until the athlete has enough base strength and has learned to generate power correctly.

The genesis of power for soccer players is in strength and speed. That can be leg strength, it can be core strength, and it can even be upper body and neck strength. Regardless of the type of strength, the athlete needs to have coordinated movements and proper form to develop power.

A common training tool utilized on the field is jumping. This should be done after the warm-up, as it requires high levels of strength and they should not be fatigued when learning to develop power.

The continuum of jumping:

Double leg (DL) on ground DL over cone DL up to box DL over hurdle/object

These activities would be performed forward first, then laterally, and then we would move on to single leg and eventually rotational activities. See below for a checklist and examples of good and bad form: 


Body Parts in
Preparation Phase
Feet/Ankles Straight ahead, ankles bent, weight even Toes in or out, weight forward on toes, heel lifted
Knees Bent, lined up with 2nd and 3rd toes, knee behind toes Collapsed in (touching), knees bowed out, knees ahead of toes
Hips Bent forward, hips going backwards, level Too upright (not bent), coming forward, uneven
Back, Chest, Shoulders Back straight, in a line with shins, shoulders, chest upright Rounded back, shoulders rounded, chest closer to thighs
Arms Swinging backwards from shoulder Arms bent and not back behind body
Head Looking forward, not up/down Looking up/down
Mid-air Feet forward, knees driving towards chest, upper body tall, arms swinging forward, head forward Feet going out-knees coming together, feet to butt, upper body forward, arms not swinging
Landing Position Should look similar to take-off preparation phase  
Feet Land soft, on toes, then sit to heels Toes out, staying forward on toes or landing flat on feet
Knees Bent, using quads and glutes to absorb landing Knees touching
Back, Chest, Shoulders Chest up, Back flat, shoulders level Forward position
Arms Moving back Staying forward

Or to see the correct and incorrect jumping methods in action, see below:

CORRECT(click to enlarge)
INCORRECT (click to enlarge)


For more information on how we can assist with your sports medicine needs, please contact CB3 at coach@cb3sportsperformance.com.


About CB3 Sports Performance:

CB3 is a multi-sport training center focusing on sports performance programs for every athlete and soccer skills coaching. Carlos Bocanegra, Captain of the 2010 USA World Cup Team, has brought his passion and love sport back to the I.E. Carlos has brought together a team of top level professional coaches and trainers to help train you to improve your skills and athletic ability. The mission of CB3 Sports Performance and Soccer Academy is to provide an elite level environment through coaching, fitness, and performance to empower the athlete to reach their ultimate potential. The building blocks to success at CB3 are built on the principles of Dedication, Determination, and Discipline. For more information, visit http://cb3sportsperformance.com/.