Soccer Goalie - Plyometric Training Program

Warm-up (5-10 minutes):

Low-intensity, dynamic movements
Jogging: toe jogging, butt kicks, high knees
Skipping
Footwork: drills that target changes of direction (shuffle, pattern drills)
Lunging: may be multidirectional (forward, side, backward)
Plyometric Drills

Drill
Jump Squat

Jump & Reach

Split Squat
Jump

Lateral Barrier
Hop

Power Skip

Description

Emphasis

Assume a squat position with feet

shoulder-width apart. Interlock fingers
and place behind your head. Explosively
jump up to a maximum height. Land in
the squat position and immediately
repeat the jump.
Assume a comfortable, upright stance
with feet shoulder-width apart.
Explosively jump up and reach for an
object or target (i.e. soccer ball). Reach
arms up at top of jump. Land in starting
position and immediately repeat jump.
Assume a lunge position with one leg
forward (hip and knee joints flexed
approximately 90 degrees) and the other
behind the midline of the body.
Explosively jump up, using the arms to
assist as needed. When landing,
maintain the lunge position (same leg
forward) and immediately repeat the
jump. Alternate legs.
Place a barrier such as a cone or hurdle
on the ground. With the barrier to one
side, assume a comfortable, upright
stance with feet shoulder-width apart.
Jump over the barrier with both legs,
using primarily hip and knee flexion to
clear the barrier. Keep the knees and feet
together. Land on the opposite side of the
barrier and immediately repeat the jump
to the starting side.
Jump off one leg and drive the opposite
knee up towards your chest. Both arms
should be used to assist with the upward
movement. Land on the jumping leg first
followed by the other leg. Immediately
repeat the skip with the opposite leg.

Vertical height

# of Bounds
20

Vertical height
with minimal
delay between
jumps

20-30

Maximum height
and power

20-30

Lateral
movement and
vertical height

30

Vertical height

20-30

Recovery time between plyometric training sessions should be between 48-72 hours
therefore it is recommended to perform 2-4 plyometric sessions/week. Recovery time
between sets should be a work-rest ratio of 1:5.

Proper plyometric landing is essential. The shoulders must be in line with knees, which
helps place the center of gravity over the bodys base of support.

An improvement in vertical jump height can be as quickly as 4 weeks.