Plyometrics - Keeper Wars Ink

Why Plyometrics for Keepers?

6 Most Effective Plyometric Exercises for Goalkeepers (Article & Media Credit: Southwest Health Spine & Support)

Goalkeeping training has some unique challenges that are effectively met by plyometrics.

Leaping laterally across the goal from a standing start needs an explosive speed and power unparalleled by outfield players. Goalkeepers often have to change direction on a dime and react instantly to a shot.

Plyometrics works by stretching a muscle before contraction, allowing it to then contract more rapidly and forcefully. This pre-stretch acts like a loading phase for the muscle to explosively contract. It allows great stoppers like Arsenal's Petr Cech and Bayern's Manuel Neuer to react with speed and power. Continue reading.

Keeper Wars Ink Plyometric Program for Keepers Below!

Plyometric Exercise Plan for Keepers

TRAINING WEEK 1

What are Plyometric exercises? Plyometric exercises are the process in which muscles exert maximum force in short intervals of time, with the goal of increasing power and ability to change direction quickly. These are very important for keepers!

Watch the videos by Keeper Wars Ink for a demonstration and explanation on each exercise.

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Printable KW Ink Plyometric Exercise Plan

PLYOMETRIC EXERCISE	Sets X Reps (BEG)	Sets X Reps (ADV)	VIDEO LINK/DETAILS
DAY 1 Side to Side Hops Standing Jumps Front-Back Hops Pogo Hops Push-Ups Plank Shoulder Taps Side Planks	2 x 15 4 x 5 2 x 15 2 x 30 secs 4 x 6 3 x 10 2 x 30 secs	3 x 16 4 x 8 4 x 15 4 x 30 secs 6 x 8 3 x 14 4 x 30 secs	Side to Side Hops Standing Jumps Front-Back Hops Pogo Hops Beg Adv Plank Shoulder Taps Beg Adv
DAY 2 *Cardio Stretch/Range of Motion	30 mins 30 sec hold	30 mins 30 sec hold	*Choose between bike, running, jumping rope.
DAY 3 Side to Side Hops Tuck Jumps Toe Taps Lateral Side Jump Calf Raises Squats Glute Bridge w Ball	2 x 15 5 x 6 2 x 15 5 x 6 2 x 15 3 x 10 5 x 6	3 x 20 5 x 10 4 x 20 6 x 10 4 x 15 4 x 10 5 x 10	Side to Side Hops Tuck Jumps Toe Taps Lateral Side Jump Calf Raises Squats Glute Bridge w Ball
DAY 4 *Cardio Stretch/Range of Motion	30 mins 30 sec hold	30 mins 30 sec hold	*Choose between bike, running, jumping rope.
DAY 5 Side to Side Hops Front-Back Hops High Skips Single Leg Balance Jump Squats Clam Shells Plank Shoulder Taps	2 x 15 2 x 15 2 x 10 2 x 30 secs hold 4 x 6 4 x 8 2 x 30 secs	3 x 16 3 x 16 4 x 10 4 x 30 secs hold 5 x 10 5 x 8 4 x 30 secs	Side to Side Hops Front-Back Hops High Skips Single Leg Balance Jump Squats Clam Shells Plank Shoulder Taps

TRAINING WEEK 2

Watch the videos by Keeper Wars Ink for a demonstration and explanation on each exercise.

We Love seeing you in action!
Click here to send us your challenge, training or game video!

Printable KW Ink Plyometric Exercise Plan

PLYOMETRIC EXERCISE	Sets X Reps (BEG)	Sets X Reps (ADV)	VIDEO LINK/DETAILS
DAY 1 Side to Side Hops Front-Back Hops Plank Shoulder Taps Squats Tuck Jumps Stair Drives Figure 8 Drill	2 x 15 2 x 15 3 X 10 3 x 10 5 x 6 3 x 10 4 x 3	3 x 20 3x 20 4 X 10 4 x 10 5 x 10 4 x 10 5 x 30 secs	Side to Side Hops Front-Back Hops Plank Shoulder Taps Squats Tuck Jumps Stair Drives Figure 8 Drill
DAY 2 *Cardio Stretch/Range of Motion	30 mins 30 sec hold	30 mins 30 sec hold	*Choose between bike, running, jumping rope.
DAY 3 Side to Side Hops Front-Back Hops *Push-Ups Clam Shells Single Leg Balance Alt Lunge Jumps Broad Jumps	2 x 15 2 x 15 4 x 6 4 x 8 3 x 30 secs 2 x 5 2 x 5	3 x 16 3 x 16 4 x 10 5 x 10 5 x 30 secs 4 x 6 3 x 6	Side to Side Hops Front-Back Hops Beg Adv Clam Shells Single Leg Balance Alt Lunge Jumps Broad Jumps
DAY 4 *Cardio Stretch/Range of Motion	30 mins 30 sec hold	30 mins 30 sec hold	*Choose between bike, running, jumping rope.
DAY 5 Side to Side Hops Front-Back Hops Jump Squats Jumps w Object High Skips Skiers Cone Drill	2 x 15 2 x 15 5 x 6 3 x 6 2 x 10 3 x 8 4 x 3	4 x 12 4 x 12 5 x 10 4 x 6 4 x 10 4 x 10 4 x 30 secs	Side to Side Hops Front-Back Hops Jump Squats Jumps w Object High Skips Skiers Cone Drill