Soccer - Jumping Drills

When jumping, the player is producing vertical velocity for the center gravity from the ankle, to the knee extension, hip extension, trunk, and head, coupled with arm movements. Jumping skills are most important for a field player in moving header and for goalkeepers in all takeoff positions. The goalkeeper is required to make maximum jumps to reach the ball.

The majority of the jumps made by the goalkeeper will be performed using a one-legged takeoff. This method is much faster as he moves toward the direction of the ball. The two-legged take off results in higher jumps and therefore recommended when deflecting high shots. When a high shot is anticipated, the goalkeeper should deepen his crouch and prepare for the jump lowering his arms. From this position the arms accelerate upward in the direction of the jump, and the trunk is also extended upward.

Plyometric exercises (drills designed to enable a muscle to reach maximal strength in as short a time as possible) are done to improve jumping skills of a soccer player. Drop jumping also known as box jumping involves the athlete dropping to the ground from a raised platform or box, and then immediately jumps up. The drop down gives the pre-stretch to the leg muscles and the vigorous drive upwards gives the concentric contraction. This exercise is introduced once the player is already accustomed to lower impact exercises like two-footed jumping on the spot.

A two-footed or two-legged bound reduces the impact to be endured. It also increases the intensity one-legged bounding or hopping can be used.