Goalie Plyo Variations

Mike Potenza

Please Note: The first set of videos are Linear Jumps and the exercises are followed in the order listed below. The second set of videos are Lateral Jumps and they too will follow the order listed below.

Linear Jumps

Perform Days 1 and 3

<<Three weeks per Phase>>

PHASE 1 = Box Jump to Single Leg Landing 3x4ea with static stretch

PHASE 2 = Box Jump Turn 4x3ea with static stretch

PHASE 3 = Lateral Forward Progressing Hurdle Jumps 4x8 with static stretch

PHASE 4 = Hurdle-Hurdle Box Jump 4x4 with static stretch

Lateral Jumps

Perform Days 2 and 4

<<Three weeks per Phase>>

PHASE 1 = Seated Lateral Jumps 3x5ea with static stretch

PHASE 2 = Ground Start Heidens 3x5ea with static stretch

PHASE 3 = ¼ Jump Holds 4x5ea with static stretch

PHASE 4 = ¼ Jump Rebounds 4x5ea with static stretch

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