Advanced Plyometric Exercises for Soccer Goalkeepers

If you’re reading this, you’re either an advanced goalkeeper or you made it through the beginner portion of this series; either way thank you for stopping by. In the beginner portion of the video, I emphasize the importance of our landing mechanics pretty frequently. That remains true in this section, however there’s just an added challenge to it. That challenge is being able to comfortably land on one foot. 

Almost all of the position is played off one foot. Kicking, diving, sprinting, etc. so shouldn’t we be able to do move athletically off of one foot. The following exercises are all in here because of the single leg component it provides. These exercises are all in here to help improve our first step acceleration, explosiveness and much more. Have a look and try them out!

Exercise #1: Squat Jump with a Single Leg Landing

It is assumed at this point, we are comfortable landing with proper mechanics. The squat jump is a phenomenal exercise to help build muscle endurance in our whole lower body. Too often, we go up for a cross, get bumped and are then forced to land awkwardly on one leg, increasing our chance of injury. While this exercise doesn’t necessarily imitate us getting bumped, it preps our body to land comfortably one one foot. 

Exercise #2: Skater Jump

If I had to choose a favorite plyometric exercise for goalkeepers, this would be it. Listen to the explanation in the video and that explains why I love it. The name of the exercise implies hockey, but couldn’t be better for goalkeepers..Let’s just change the name to Keeper Jumps why don’t we?

Exercise 3: Alternating Lunge Jumps

Lunge jumps will have your legs firing!! When we think the position of goalkeeper and the demands it asks of our body, a lot of emphasis can be placed on the glutes. Lunge jumps are the perfect exercise to help build that strength and endurance in our glutes.  Not to mention the added core stabilization component to these. 

Exercise #4: Single Leg Broad Jump

As mentioned in the “beginner” portion of this, broad jumps are an absolute incredible measuring tool for force production. Now, adding the single leg component makes it twice as good. In the video, I explain why I value these exercises so much in through ball and 1 v 1 scenarios. A great exercise to improve acceleration, which is one of the most important physical characteristics of a goalkeeper. 

Exercise #5: Single Leg Bounds 

Bounds have been used in the track & field region for quite some time to improve sprint speed and acceleration. Just so happens that our position requires us to be quick off of our line to save the day. The single leg bounds allow us to continuously produce force which can increase our speed & power to help save the day.

Jesse Goleman is the owner of Goleline; a strength & conditioning company designed to cater specifically to the needs of goalkeeper. More information can be found by following Jesse on Twitter and Instagram @goleline