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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.

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

Printable KW Ink Plyometric Exercise Plan

PLYOMETRIC EXERCISESets 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 EXERCISESets 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

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