It is scientifically proven that the ACTN3 is a GENE influences an athlete’s speed, quickness & power.  In other words, human genetics plays a major role in determining an athlete’s potential.

The ACTN3 (α-actinin-3) is a gene that produces fast-twitch muscle fiber and is responsible for generating force for high-velocity movement that is important for power in sports. This is one of the reasons you see athletes who seem to have an easy time as goalkeepers. They can move fast, jump high and have lots of quickness while others struggle no matter how hard they work.

Are you the goalkeeper who struggles with speed, agility, and power?

Do you have a hard time getting a decent VERTICAL JUMP or struggle with speed, agility, and power?  Well, the answer may be found in your DNA.  However, the good news is that no matter what your DNA,  there is much you can do to help improve your speed, quickness & power to jump higher even if you don’t have the perfect goalkeeper DNA.

For goalkeepers, here’s a few IMPORTANT TIPS to help you gain speed, quickness & increase your vertical jumps:

• Get into HIGH-LEVEL speed & conditioning programs.
  MANY kids and youth clubs are doing “conditioning & speed” programs but are doing this 2 or 3 months a year IS NOT ENOUGH!!  It requires a serious commitment & discipline to maintain this going year round, without getting BURNT OUT which is counter-productive to this training.
• Speed programs must be more INDIVIDUALIZED and the coach should only focus on one athlete at the time instead of a large group to get best results. Do you ever see a professional goalkeeper or an Olympic athlete training in large groups?  NEVER!  They require individual or very small group attention!
• Your speed training has to be challenging most of the time…not just a few times.  Those athletes who lack speed require CONSISTENT & CHALLENGING focused training to maintain a certain level of constant improvement.
• Discipline in speed training is HUGE.  Diets, workouts, consistency, rest & recovery, and pushing oneself outside their “comfort zone” requires constant DISCIPLINE.

In conclusion, GENES or NO GENES, the correct training is absolutely important to develop speed, quickness & power.  Find a professional neutral organization that specializes in high-level training and will provide you with a more individualized training.

Advanced Programs should typically provide the athlete with training materials, diet programs, workout programs and more.

The same goes with goalkeeper training.  In order for you to have speed as a goalkeeper, your training MUST be different and have a different pace. If you DO the same and you will BE the same!!!  The technical aspect of a goalkeeper is important but being technically sound will not matter much if you lack  speed to move & recover quickly, lack power to get to the top corners and you have no quickness in your game.  It is more than simple basic programs!.