Soccer jump training · Apex, NC
Soccer jump training: more spring, safer landings
In soccer the jump itself is rarely the point. The point is the power behind it — and what happens when the player comes back down.
Why a soccer player should care about a jump test
Players do jump: for headers, goal kicks, keeper saves and contested balls in the box.
But the bigger reason is that a jump is the cleanest way to see how much force the legs make, and how fast. The same quality drives the first stride after a turnover.
And every jump ends in a landing. In a crowded box, often on one leg, often off balance.
What we measure
- Countermovement jump — two feet, in inches. Our clearest read on lower-body power.
- Single-leg jump, left and right — soccer players favor a kicking foot, so a gap between legs is common. Here is what plant-leg asymmetry looks like on the pitch.
- Landing quality — knees, hips and trunk on video, because landing and planting are where many knee injuries begin. Why girls tear ACLs more in soccer.
Jumps are measured with Output Sports technology, so the before and after come from the same test.
What one soccer player's numbers looked like
Measured on the same tests at the start and after training:
Every athlete is different, and this is a real result, not a typical one. See all measured results.
How training works
- Baseline. Jumps, sprint, strength and landing tested on day one.
- Strength underneath. Squats, hinges and single-leg work. This is where most of the added height comes from.
- Explosive work, fresh. A small number of high-quality jumps and throws with full rest — never as a finisher on tired legs.
- Landings in every session. Two feet, then one, then landing into a cut, the way the game actually asks.
- Season-aware dosing. Volume drops in heavy match weeks, because a club season quietly drains power.
Where we train
Small groups of 3–5 players at The Performance Academy, 1010 Classic Rd, Apex — a short drive from Cary, Holly Springs, Morrisville, Fuquay-Varina and Raleigh. Directions.
Live in Pittsboro or Wendell? The program also runs online through the Athlete Academy app, with video review of her landings, and the jump testing happens in Apex.
Start with an Evaluation DayQuestions parents ask
Soccer is not a jumping sport. Why train the jump?
Because the jump is the simplest window into leg power, the same power behind a first step and a header. And landing well is a skill soccer players use every time they plant, cut or come down from a challenge. Training both helps speed and durability, not just height.
Will this help with heading and goalkeeping?
A higher, better-timed jump helps a player win more aerial balls, and keepers rely on explosive push-off for every dive. Timing and technique stay with the club coach; we build the power and the landing underneath them.
Is jump training safe for a growing player?
She already jumps, lands and plants at every practice. Coached, progressive jumping and landing work teaches the body to handle forces the game already puts on it. Any pain goes to a medical professional before training continues.
What ages do you work with?
Most athletes are 11 to 18. Younger players spend more time on landing and movement quality, and strength is added as they are ready for it.
Where is the gym?
The Performance Academy, 1010 Classic Rd, Apex, NC 27539. We train in person with families from Apex, Cary, Raleigh, Holly Springs, Fuquay-Varina and Morrisville. Athletes in Pittsboro, Wendell and beyond train online, with testing in Apex.