What Are Plyometrics & Why Are They So Important for Goalkeepers?

What Are Plyometrics & Why Are They So Important for Goalkeepers?

Plyometrics are a type of training that involves explosive movements designed to increase power and speed. While often associated with sprinters and other track and field athletes, plyometric training is highly beneficial for goalkeepers.

Plyometrics can help goalkeepers improve their explosiveness and agility, allowing them to make quicker, more precise movements on the pitch. Here are some specific reasons why plyometric training is important for goalkeepers:

Increased power and speed - Plyometrics help goalkeepers increase their power and speed, allowing them to cover more ground in less time. This can be crucial in situations where they need to move their feet quickly to jump highest and collect a cross, or when they need to make an explosive dive to tip one past the top corner.

Improved reaction time - Plyometric exercises require quick reactions and the ability to change direction rapidly. This type of training can help goalkeepers develop better reaction times, which can be critical in a fast-paced game situation.

Reduced risk of injury - Plyometrics can help improve overall athleticism, including strength, flexibility, and balance. This can help reduce the risk of injuries that are common to goalkeepers, such as ankle sprains, knee injuries, and shoulder strains.

Enhanced explosiveness - Plyometric training can help goalkeepers improve their explosiveness, which is extra important for jumping and diving to make top-class saves. This explosiveness can be especially important in situations where the goalkeeper needs to make a save in a crowded box, where quick reactions and explosive movements are essential.

Improved coordination and balance - Plyometric exercises require good balance and coordination, as well as the ability to land properly after a jump or other explosive movement. These skills can be highly beneficial for goalkeepers, as they often need to make quick movements and change direction while maintaining their balance.

These days, plyometrics are an important aspect of professional goalkeeper training, helping to improve power, speed, explosiveness, reaction time, and overall athleticism. By incorporating plyometric exercises into their training routines, goalkeepers of any level can develop the explosive movements and quick reactions needed to make world-class saves and help their team succeed.

Together with Strength and Conditioning professionals BGK created our very own 6-Week Goalkeeper Plyometric plan, complete with walkthrough videos and step by step guides. We tested it out with our gym class Goalkeepers and across a 6 week period we recorded an average of 8-10cm improvement in jump height. This course is not yet released to the public but if you want to improve your explosive jump power then please get in touch with us! 

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