Plyometrics Training For Goalkeepers

Plyometrics Training For Goalkeepers

Before starting, keep in mind that plyometric training is not intended for those recovering from injuries or inexperienced goalkeepers. You’ll need to focus on good form and all-out effort. That’s why it’s best to do these at the start of a workout before your muscles fatigue and your performance slows.

If you’re new to plyometrics, focus on three or four moves at the start of your workout (after a solid warmup, of course). Do 2–3 sets and 3–5 reps per set. Perform the moves 2–4 times per week, with 48–72 hours rest between sessions.


1. Plyo Push-Ups // 8-10 reps

Plyo Push-ups

2. Squat Thruster // 8-10 reps

Squat Thruster

3. Plyo Lateral Lunge // 10 reps per side

Plyo Lateral Lunge

4. Squat Jump // 10-15 reps 

[standard squat jumps]

5. Burpee With Tuck Jump // 10-15 reps


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