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
2. Squat Thruster // 8-10 reps
3. Plyo Lateral Lunge // 10 reps per side
4. Squat Jump // 10-15 reps
[standard squat jumps]
5. Burpee With Tuck Jump // 10-15 reps