The primary role of a goalkeeper in soccer is to prevent the ball from crossing the goal line into the net. To effectively achieve this, the game’s laws allow the goalie to use his/her hands and any other body part.
To beat the goalie, outfield players (especially midfielders and strikers) have developed and evolved their gameplays to put the ball out of reach.
For example, Portuguese international Cristiano Ronaldo is capable of not only placing shots at the top corner of the goalpost, but he’s also able to jump as high as 2.93 meters in the air for a header. This, no doubt, poses a great threat to scoring for any professional soccer goalkeeper.
Vertical jumps to catch or parry balls are not as difficult as making sideways or diagonal jumps for goalies within and above the 1.89 meter average height. A good vertical jump can compensate for the space between the top of the head and the crossbar.
To put things in better perspective, the width of a standard goal post in Association Football is 7.32 meters. So, how can an average height goalie effectively protect this goal width? The answer is by a combination of eye-hand coordination, agility, and superb jumping abilities.
This article focuses on the methods and steps that soccer goalies can use to improve their jumps and make better saves.
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How to jump higher as a soccer goalie?
Like other outfield players, a goalie’s legs play a crucial role in the efficiency of his performance.
Achieving higher jumps is only possible with the proper strengthening of the legs muscles. This is where leg training workouts like plyometric exercises can be helpful.
Plyometric exercises, occasionally regarded as power exercises, focus on using speed and power to build body muscle. In addition, these quick movements help improve muscle memory and build the goalie’s leg agility.
For soccer goalkeepers, engaging in plyometric exercises can significantly improve their strength & stamina, vertical jump height, speed & agility, long jump distance, and reduce the risk of injury.
Here are some good examples of plyometric exercises that can help improve a soccer goalie’s jump height.
Pogo jump
If you have ever seen a soccer goalie in action, then plyometric exercises like the pogo jump are ideal for helping with quick jumps and dives. It also helps loosen up the leg’s calves, Achilles, and hamstrings.
With a pogo jump, soccer goalies can train the leg’s muscles to attain higher heights. Here are the steps to perfect a pogo jump.
Step 1: Bring the feet together
An excellent way to attain the body’s maximum height is by jumping with both feet, preferably at the same time. As a soccer goalie, this is necessary to reach balls beyond the body’s normal height.
In this method, stand as straight as possible and bring both feet together. Your feet are close together when both the sides of your knees are rubbing or pressing against each other. Use this as a guide when in doubt.
Step 2: Place your arms on your body’s sides
This is self-explanatory. Imagine yourself as a soldier standing at attention with arms fixed at the sides.
Step 3: Slightly bend the knees
Push the knees slightly forward. Not only does this reduce the body’s center of gravity, it also prepares the body for flight.
The knees should also be kept as close together as humanly possible.
Step 4: Jump with your toes
The toes act as a good propeller for the body’s jump. It helps train your muscles to achieve better jumps without causing injuries.
Step 5: Use the arms
The arms can be used as pumps to help project the body higher. They help increase the jump height but should not be raised over the shoulder level.
Step 6: Bounce off the ground and repeat
A major aim of a pogo jump is to ensure your feet have reduced contact with the ground while maximizing your thrust power in the air.
Step 7: Increase jump pace and height
Since the idea is to improve muscle memory and build the muscles, gently increase the jump pace and height.
Try not to overwork yourself by unnecessarily increasing the pace. The focus should be on increasing the jump height.
Step 8: Take records of jump heights
Like most exercises, it is consistency that makes significant difference. For example, including pogo jumps in your training exercises as a soccer goalie will improve your jump height over time.
Lateral Skater Jumps
This is another perfect exercise for improving a soccer goalie’s balance and jump height. Unlike in the pogo jump, this exercise improves the conditioning and balance of one foot at a time.
Like the name signifies, jumps are made sideways. In a game like soccer, with its goal post significantly wider than the height of an average goalie, improving on lateral jumps can help propel the body for higher jumps.
Here are the steps to efficiently execute a lateral skater jump as a soccer goalkeeper.
Step 1: Stand on a foot
It’s advisable, to begin with, your dominant foot to help ease your way into the exercise. It’s important to train both feet since attacking shots can have you jump at either side of the goal.
The exercise works on the entire leg and helps improve stamina and balance. So, begin by placing all your body’s weight on one leg while keeping the other leg lifted off the ground.
Step 2: Position the hip and knees
Slightly lower your body by gently pushing out your knees. This causes your hip and body to lower slightly towards the ground.
This helps to improve the body’s center of gravity and exerts more balance and stability on the foot. Ensure both knees are not in contact with one another.
Step 3: Make a sideways jump
Jump to the side of your other foot. In other words, if you initially stood on your right leg, jump sideways to the left.
Just before your left foot makes contact with the ground, raise your right leg and assume the same position with your knees and hips. At no time during the lateral skater jump should both your feet be on the ground.
As a soccer goalie, jumping sideways to stop a shot may be important but landing safely to regain balance further protects the goal from rebound plays.
Higher jumps can also be achieved by jumping with the toes. You just have to make sure you have a good landing on the other foot.
Step 4: Use arms to aid momentum
Since the body’s weight is on the foot, placing your arms close to the side of your body will offset your balance and equilibrium. As you make the jumps, alternate the arms position by bending the elbows to help balance the body.
Step 5: Increase the frequency of the jumps
As you continue with the exercise, try increasing the distance between the foot jumps. Take breaks to avoid muscle fatigue and burnout.
Since the knees are involved in this exercise, there’s a probability of sustaining an ACL injury. Therefore, it’s best to increase the pace and tempo of the jumps as much as your body can take.
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Squat jumps
These are explosive power jumps that can help increase jump height. It uses all the muscles of the legs, including the knees and hips, to get the best jumps.
The thighs feel the greatest impact from this exercise. The muscles in the thighs are crucial to achieve a higher jump.
Step 1: Keep the feet and shoulders apart
As a professional soccer player, squats are common training exercises. If you’re familiar with squats, assume the initial position of standing to prepare the body.
Stand erect with your chest pushed forward—it helps keep your shoulders apart. Then, place the feet naturally apart in a way that does not compromise the body’s balance.
Step 2: Bend the knees
Bend your knees and assume a mid-air sitting position. This lowers your backside and aligns it on the level of your knees.
Again, it helps lower the center of gravity and prepares the body for a jump.
Step 3: Use the arms for propulsion
As you assume this squat-like sitting position, partially raise both hands by bending the elbows. Then, with both hands almost in contact in front of your chest, prepare the body for a quick jump.
Step 4: Make the jump
Using the arms to guide the body’s momentum, push the feet against the ground to lift the body and legs off the floor. As the arms and feet propel the body upwards, straighten your hips as much as possible to achieve a high jump.
Step 5: Repeat the process
To avoid exhaustion, like with the others, do the squat jumps in reps with breaks in-between. This prevents muscle fatigue and ACL-related injuries.
As you build the body’s endurance, try to increase the jump height and the number of squat jumps in a given time.
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Broad Jump
This is a variation of the squat jump. It involves all of the steps with the inclusion of a forward jump.
Rather than jump vertically from the squat position and land on your feet, you jump forward as far as you possibly can.
Countermovement jumps
This jump is unique in two major ways. First, it doesn’t use the arms to propel the body, and it focuses more on achieving maximum jump height than the landing technique.
Since it’s advisable to alternate between the methods discussed, this particular method can help the soccer goalie focus more on gaining new jump heights with powerful jumps.
Here are the simple steps to perform the countermovement jumps.
Step 1: Stand with the arms on your waist
Assume a natural standing posture with your feet slightly apart. Also, stand erect with your shoulders apart.
Now place your arms on your waist. This will help train your body to achieve its maximum jump height without using the arms. By eliminating the arm propulsion, you can significantly increase the jump height.
Step 2: Slightly push the knees forward
With your arms still resting on your waist, slightly bend the knee in preparation for the jump. With the knees bent, firmly plant your feet on the ground.
Step 3: Jump as high as you can
Use your toes to push your feet off the ground for better jumps. Your hands must be on your waist when doing this.
It’s understandable if you do not achieve a good jump at first.
Step 4: Repeat steps to master the jump
Jumping with arms resting on the waist is not a normal body position. This may affect your initial jumps, but you’ll begin to notice improvements as you continue.
Take breaks from each rep session, especially if you’re using your toes to propel your body. You could cause toe injury and muscle fatigue if not careful.
Conclusion
As a soccer goalie, one of the ways to improve your overall gameplay and performance is to work on your jumps. Like with most things, it can be achieved and perfected with proper training and exercise.
Since the legs play a primary role in jumps, it’s best to engage in targeted exercises that help build and improve muscles. The feet, ankles, calves, knees, and thighs play a vital role in achieving better jumps.
Since these areas in the legs are important for higher jumps, performing targeted plyometric exercises can help build the leg’s muscles. Ensure all exercises are done under strict periodization routines to avoid muscle burnout and fatigue.
Hi there, I’m Jay.
Soccer is everything in my life! My friends and I have created this blog with all our enthusiasm, passion, and understanding after years of playing pro soccer. Hope you will enjoy it!