False Step or Plyo Step

Many call this step back a “false step”. I disagree. If done correctly it can be a nice platform to shoot your body forward. The step back done right aligns the body so that it can accelerate AFAP (As fast as possible). A step back done incorrectly will drastically slow you down, I will call this the false step.

False Step

The false step happens when upon reacting to a stimulus the athlete quickly steps back, but also moves the body back away from where you want to go. It is this backward motion of the entire body that can really slow you down. You do not want this.

Plyo Step

The plyo step I believe is a term coined by Speed Coach Lee Taft. The plyo step is the body’s natural ability to align itself to accelerate AFAP. Upon accelerating the body naturally wants a platform behind the body to push off of and sprint forward.

Try this.  Stand in an athletic position with both feet parallel to each other. Sprint 5 yards. Start your sprint on a clap, whistle, beep that someone else does. Try to react as fast as you would during a game or normal situation,  as fast as you can.  My guess is most of your or your athletes will step backward.  Now try to accelerate without taking that step backward.  Make sure you accelerate using the same method mentioned earlier.  It felt quite awkward didn't it? You probably still found yourself using the plyo step.

The difference between the plyo step and the false step is the body does not move backward in the plyo step. I see the plyo step as the bodies way of naturally aligning the entire body to propel it forward. First, it gives the body the foot behind the athlete to push off. Second, its natural. In the video below lee taft starts in the athletic position.  The plyo step creates a nice line of acceleration from the head through back, and the leg that was used as the plyo step. This straight line is important in acceleration. You don't want your body leaning forward at the waste to create lean and your leg pushing off at a bad angle. (watch the video below for about the first minute.)

Plyo and False Step Things to Know

• Do not over coach-If a soccer player already does it right, let them be. Don’t try to over coach and make things more complicated than they really are. Watch the player first before saying anything? You might be surprised that they are already excelling here. Remember, the plyo step is a natural reaction.
• Use teaching to correct mistakes in the plyo step like the shoulders swaying backward, or moving the entire body backward to make the step.
• Allow the foot to go behind the body. If they step back to accelerate it’s ok, just don’t allow the entire body to move back, only the foot.
• When accelerating the body should align itself to the natural forward lean (remember the straight line I talked about above.) See in the video at about 55 seconds, lee taft shows an example of the plyo step. ( You don't need to watch anymore of the video, but its not a bad idea.)