Make sure your players are flexible

Using a combination of jumps is a great way to help young muscles get warmed up before a match.

Known as plyometrics, the jumps produce quick, powerful movement using a stretch reflex. A stretch reflex occurs when a muscle lengthens (stretches) and then immediately shortens - the reflex action occurs when the muscle changes from the lengthening to the shortening action. A great way to prepare muscles for the vigours ahead.

Here's a jump from our plyometrics FitFile which contain 61 jumps for your players to use.

Plyometrics drill number 9. Squat Jump

Stand, feet hip-width apart.
Drop rapidly into a partial squat position.
Immediately jump for maximum height.
Land within sem-squat position.

Complete 3 sets of 6 repetitions.
Rest 90 seconds between sets.

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