Developing muscle energy and pace requires a unique ability set than uncooked power and endurance. A brand new examine of aggressive soccer gamers within the Annals of Applied Sports Science discovered that 40 minutes, twice weekly, of plyometric workout routines was higher than straight-up resistance coaching for bettering the gamers’ energy and pace after 12 weeks. (Resistance workout routines, nonetheless, have been higher for bettering sheer power and endurance.)

The excellent news: You can have the very best of each worlds by combining strikes. Do 2×10-rep weighted squats (resistance coaching), then ditch the weights and do 2×10-rep squat jumps (plyo coaching). Follow that with 2×12-rep weighted Bulgarian cut up squats, then swap to both 2×10-rep field jumps or 2×10-second bounds.

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