Off-Season Goalie Plyometric Progressions

Mike Potenza

Goaltenders need a high level of leg strength that can be achieved through single leg exercises. A systematic plyometric program should compliment a goalies off-season strength work. Below is a plyo progression that begins with stable landings, moves to reactive//stable jumps, and then concludes late in the off-season with full-reactive jumping.

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

PHASE 5 = Continuous Hurdle Jumps 4x8 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 = Angle Heiden Jumps 4x5ea with static stretch

PHASE 4 = ¼ Jump Holds 4x5ea with static stretch

PHASE 5 = ¼ Jump Rebounds 4x5ea with static stretch

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