Atletico Santa Rosa - Power Development

		GK Program technical footwork catching diving breakaways distribution shot saving deflecting crossing positioning reaction parrying tactical organizing passbacks angle play restarts game reading communication starting position establishing time sweeper-keeper tactics reading the attack knowledge of defense psychological leadership communication confidence self control courage training ethics attitude motivation dealing with pressure consistency positive projection maturity and poise self analysis focus mental stimulation hard worker physical flexibility proper warm-up effective cool-down footwork mobility strength and agility pressure training conditioning vertical/lateral jumps power development nutrition Resume Camps Clinics Club Fields Forms Home

Name email Have a question/comment?

(Appropriate age only)

Plyometrics is basically a fancy name for any activity that specifically enhances muscular power (more importantly neuromuscular power). If you can enhance and increase your muscular power, then you can guarantee to generate top class goalkeeping performance in every facet of your game, be it jumping to catch the ball in mid flight, or diving to attack the ball with a shot on goals.

Plyometrics refers to exercises that enables a muscle to reach maximum force in the shortest possible time. The muscle is loaded with an eccentric (lengthening) action, followed immediately by a concentric (shortening) action. This action is often confused with the stretch reflex reaction.

In short, Plyometrics bridges the gap between strength and speed.

This checklist below gives a high level overview on Plyometrics and particularly Depth Jumps.

General & Preparation

1. Count the number of foot contacts per session, and perform the exercises on a grass surface to minimize wear and tear on the legs.

2. Wait until all the injuries are healed before beginning a plyometric program.

3. Introduce weight lifting first, especially power cleans from the ground. It is important that they acquire proper proprioception and co-ordination with the correct lumbar-pelvic rhythm, especially the knees, lower back and hips.

4. Start with depth jumps from the ground, then exploding upwards.

5. Quality not quantity is key for developing explosive strength.

6. Do not confuse plyometrics with regular strength training. Balance the two, depending on the season and the loads according to the annual plan.

Volume:

7. Depth jumps uses the central nervous system heavily. Therefore, they should be used not less than 3-4 days before a technique session. You can do some light strength work after a plyo session.

8. In general, you can do plyometrics 2 or 3 times a week, preferable at the end of practice. If you have a split session, make sure you have a few hours before each session.

9. A general guideline for each exercise is executed in sets of 10 repetitions, with 1-5 minutes of rest between sets

10. The optimal dosage of depth jumps with an intense vertical or horizontal take-off in one training session should not exceed 4 sets of 10 jumps for well conditioned athletes and 2-3 sets of 5-8 jumps for lesser-conditioned athletes. Easy running and relaxation exercises for a period of 10-15 minutes should be done between sets

11. During the competition period they should be included once every 10-14 days, but no later than 10 days before a competition.

Technique:

12. You should land on the balls of your feet, as the heel should not slam to the ground by momentum. This indicates the force (or the height of the box) is too great.

13. Head posture and your “line of sight” direction play important roles in controlling all aspects of depth jumping. Pointing your head downward to look at the ground before take-off may result in an untimed muscle contraction or misaligned timing. Also, if the head is not thrust upwards during the take-off, maximal height will not be reached. Treat your body as a whole, and not just your legs to do the the work.

14. When doing depth jumping off boxes, remember to be relaxed when stepping off the box, not jumping off the box.

15. Unlike weight lifting where you exhale on the concentric contraction (the force), your breath should be held and never released during the contact phase or landing phases where maximal effort is produced.

The volume should be tailored to each individual athlete.

Atletico Home Questions? Contact Us