Build World-Class Speed for the Pitch

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The U.S National Soccer Team's impressive showing at the 2010 World Cup was largely powered by their leader's superior speed, power and explosion. Landon Donovan demonstrated these weapons on the world stage by regularly beating opponents to balls and bolting behind defenses for game-winning and tournament-changing goals (read more about Landon Donovan's speed and strength training).

Landon's performance was no surprise, considering his dedication to developing explosion at the beginning of every practice. "You need to work on explosion regularly, so that it comes more naturally in a game," says the U.S. all-time goal and assist leader.

At each training session leading up to the Cup, Landon performed low-level plyos, which develop explosion without creating much soreness or undue wear and tear on his body. According to team fitness coach Pierre Barrieu, "The plyos teach him to react off the ground quickly, getting his central nervous system to fire fast."

Take your explosion and speed to world-class levels with this Landon-tested plyo drill.

Bounding

  • In continuous fashion, explosively bound from one leg to the other
  • Cover as much ground as possible with each bound, focusing on attaining maximum hang time

Sets/Reps/Frequency: 2x6 each leg; three times per week


Photo Credit: Getty Images // Thinkstock

Topics: SOCCER | SPEED TRAINING | COACH | FITNESS | POWER | DRILL | FASHION | LEADER | SPEED AND STRENGTH | FITNESS COACH