5 Plyometric Exercises to increase goalkeeping strength

When most people think of the goalkeeper, they think of that amazing top corner save that garners all of the highlights. But, what people may not think about is the steps it takes to be able to make that save. As goalkeepers, we’re not always called upon often; but when we are called upon to make that save, we need to be ready.

Goalkeepers should be able to make quick, rapid movements to either sprint forward, make a save, come for a cross etc. But sometimes, it’s hard to know what to do to train to increase that explosiveness and power developed from the ground. 

Goalkeepers need be comfortable jumping, diving and landing on both feet. The exercises below are set to help you achieve new heights (pun intended) on the field! Take a look!

Beginners

Exercise #1: Drop Squats

I go into detail about why these exercises are the first one on the list. While it may not seem like much of a “plyometric” exercise, the importance of mastering this exercise will carry you through these drills.  “Absorbing our body” is a term commonly referred to. Landing produces more force than when we jump, therefore adding a very necessary component in being able to decelerate properly to help us avoid injury. 

Exercise #2: Line Jumps

Line jumps are commonly used throughout all sport..for good reason. This is a very low impact plyometric drill but one that will strengthen the ankles and calves tremendously. That will be very important, especially for young goalkeepers when talking injury prevention. After being comfortable on two feet, add the challenge of only using one foot. Reap the benefits from consistently adding this exercise in to your routine. 

Exercise #3: Squat Jumps

Ahh finally, now were talking explosive movements. The squat jump is another very common exercise used across sports. With the squat jump, we start getting in to more jumping and landing mechanics. Our goal for this is to jump as high as we can off the ground while still being able to land properly back in our start position. (See the advanced version for progressions).

Exercise #4: Knee Tuck Jumps  

Similar to the Squat Jumps, this just forces us to produce a little more force, which will hopefully increase our power. Bringing our knees up a little bit higher creates more of a challenge because it is us essentially jumping higher than a typical squat jump. As always make sure we’re landing properly and “absorbing out body”. 

Exercise #5: Broad Jumps

When you initially think broad jump, it’s hard not to think of the NFL Combine. BUT, the NFL wouldn’t use it if it weren’t a good measuring tool. Broad jumps are a pure power plyometric exercise. An exercise that can be a great measuring tool for beginner goalkeepers to test their explosiveness. The broad jump is a great measurement to see how much force we can produce jumping and landing. (See the advanced version for progressions)

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