Goalkeeper Plyometrics: The 8 Week Training Plan
Original Location: https://www.skool.com/coachingacademy/classroom/goalkeeper-plyometrics
Description: Developed in partnership with established goalkeeper academy, BGK, we are delighted to bring you a Goalkeeper Plyometric Plan. This plan will walk you through 2 x 20 minute sessions per week for 8 weeks using nothing but your own body weight. By the end you will not only see an increase in your overall explosive power, but also have an understanding of how to correctly perform exercises that will greatly assist you on your path to becoming #1.
Course Structure
Introduction
- Overview of the 8-week program
- Partnership with BGK Goalkeeping Academy
Ok, But What Are Plyometrics?
- Definition and benefits of plyometric training
- Why plyometrics matter for goalkeepers
Let’s Get Started
- How to use the program
- Equipment needed (body weight only)
8-Week Program
Week 1
- Session 1 - Bilateral Focus (both legs together)
- Session 2 - Single Leg Focus
Week 2
- Session 1
- Session 2
Week 3
- Session 1
- Session 2
Week 4
- Session 1
- Session 2
Week 5
- Session 1
- Session 2
Week 6
- Session 1
- Session 2
Week 7
- Session 1
- Session 2
Week 8
- Session 1
- Session 2
Thank You
- Program completion
- Next steps
Program Overview
Structure
- Duration: 8 weeks
- Frequency: 2 sessions per week
- Session Length: ~20 minutes each
- Equipment: Body weight only
- Total Sessions: 16
Focus Areas
- Bilateral Focus: Both legs working together (explosiveness, jumping)
- Single Leg Focus: Individual leg strength and stability
Benefits for Goalkeepers
- Increased explosive power for diving
- Better vertical leap for crosses
- Improved reaction time
- Enhanced agility and change of direction
- Stronger single-leg push-off for saves
Partnership
Developed in partnership with BGK Goalkeeping Academy - ensuring professional-level goalkeeper training methodology.
Weekly Progression
| Week | Focus | Intensity |
|---|---|---|
| 1-2 | Foundation | Building base |
| 3-4 | Development | Increasing load |
| 5-6 | Peak | High intensity |
| 7-8 | Refinement | Maintain & perfect |
Key Principles
- Follow videos for correct exercise technique
- Take appropriate rest between sets
- Progressive overload throughout the 8 weeks
- Consistency is key - complete both sessions each week