Picture of Zuriel Lozano

Zuriel Lozano

Z Lozano International Goalkeeper coach, Masters Degree in Sport & Health Science. Certified by The National Academy Of Sport Medicine. UEFA license, Speaker, Mental trainer

Vertical jump for goalkeepers

This blog will give a very quick view about gaining vertical jumps. The science behind the vertical jump is very complex but I’m hoping to give just enough information to help goalkeepers or any athlete reading this blog start thinking seriously about their jumps which is a very common problem with many goalkeepers today.

To clarify, vertical jump is not just jumping straight up in down, it also has to do with the ability to get to the TOP CORNERS with the least amount of steps by increasing power in their jumps. In addition, today soccer balls are designed to generate velocity & movement which is forcing goalkeepers to change how they play the game today. Goalkeepers today are inclined to block, deflect, be more accurate & rely more on athleticism.

A significant number of goalkeepers and parents of goalkeepers are convinced that mastering the “perfect goalkeeping technique” will keep them from jumping high to make top corner saves or from getting scored on over their heads.

To play in the NEXT LEVEL, you must go deeper than basic technique. For example, just mastering the letters of the ALPHABET does NOT make you a great writer and author, it requires much more to become great

if you are a SHORT GOALKEEPER then pay close attention to this blog, if you are a goalkeeper who simple cannot jump high enough this blog will help you. A goalkeeper MUST have a vertical jump or at least have the ability to apply power to jump high and survive the modern game.

How to do you develop a vertical jump?

Every goalkeeper/athlete is different. Therefore, a vertical jump training program MUST MEET YOUR SPECIFIC NEEDS & REQUIRES CONSISTENCY. The key is: the training has to MEET your needs!!!

let’s keep it simple: to increase your vertical jump you need to develop MAXIMUM STRENGTH. Maximum strength will generate the POWER needed to increase your jumps.  Plus, you need SPEED or VELOCITY to make your jumps (one second or less, which is time needed to get OFF the ground into the air).  In short, you must get stronger to develop high vertical jumps, there is NO other way around it.

At the same time, you must get stronger to gain SPEED….FYI: You can do SPEED LADDER drills every day for the next 7 years straight, but this will NOT make you fast.  STRENGTH is the foundation for speed & powerful vertical jumps.

Younger players will lack strength but I can bet that many middle schoolers are not going to a weight room every week. In addition, most soccer practices involves sprinting, jumping and cutting moves, but once again, this will NOT do much until you get stronger.  Some teams actually do pre-season workouts etc but they need consistency year round not just a workout during pre-preseason to “keep you busy”…..Remember the KEY: training has to meet YOUR needs not just a team!!

But check this out:

ZPRO FUTBOL PRO GOALKEEPERSome athletes are genetically blessed with fast twitch fibers which naturally helps them run faster & jump higher. For the non-genetically gifted athletes, this means your training program must be very strategical, this training plan has to understand your weakness and strength. Plus, your personal training approach cannot be just a casual approach or when convenient, YOU HAVE TO STAY VERY CONSISTENT.

The ENTIRE reason why some kids will NEVER see results in their vertical jumps is because these vertical jump programs are not very demanding and most kids will not do the extra work required to see results.  Many goalkeepers & amateur athletes will start and stop, while others simply PICK & CHOOSE a certain exercise and that’s all they will do.  There has to be a scientific approach with a coach who understand the science behind the vertical jump and can create an effective plan.  NO SHORTCUTS on vertical jump training plans.

Quick information about the type of training you will need to increase your vertical jump:

  • Once again, the training MUST FIT your needs. Just buying a $200 program with a list of exercises or joining a large class doing the same as everybody else may not work effectively.
  • You must get stronger. This is the KEY of a successful vertical jumps (exercises you can use: box squat, deadlifts, powerlifting style squat & more etc…You need MAXIMUM STRENGTH.
  • Train explosively. Your body must learn to be explosive to create the speed needed for your jump.
  • Plyometrics: this is NOT just jumping on & off a box, it requires a certain body & mental attitude, explosiveness & reaction to gain great results. Plyometrics is a powerful source to teach your body to jump higher, but must be strategically designed.

ZPro Futbol goalkeeper training program is designed to stimulate the NERVOUS SYSTEM by forcing the body to do numerous explosive movements during our entire goalkeeping training program, as results, their body learns to work at a certain speed/pace or higher rate.  This is the main reason why a number of our goalkeepers see great results in their movement, speed & power which they normally do not see in conventional or traditional goalkeeper training. However, we do study every student to understand their individual needs.

SHORT GOALKEEPER:

We live in a society where short goalkeepers will be ignored. if you want to be taken seriously, you MUST put yourself in a position to be noticed. Just having “great technical skills” will not separate you from the rest.

For example, If you have to compete for a spot in a team against a goalkeeper much taller than you, but both of you have similar technical skills, then there is a 99% chance they will give the spot to the taller goalkeeper instead of you. Therefore,  you need to SEPARATE yourself from the other goalkeeper by showing an impressive vertical jump, speed & power.  This is about the only chance you have to be noticed by Coaches in this society!…In other words, be the most DOMINANT goalkeeper in the air!!

In my prime, I was only 6’0 goalkeeper (short in US soccer standards) but with a 38 inches vertical jump helped me STAND OUT in my amateur & pro career outside the US. My height alone would have been grounds for dismissal in most US soccer leagues.

TALL GOALKEEPER:

Many tall goalkeepers never really learned how to jump, they’ve always been tall enough to REACH places easily. However, when it comes to sports that requires JUMPING they normally struggle. Today’s soccer game players can jump higher than ever so if you are expecting to catch or punch ball in the air by SIMPLY STANDING then soon you will be very irrelevant to the game as a goalkeeper, you will be just like another short goalkeeper who can’t jump…LEARN HOW TO JUMP & maximize your GENETICAL GIFT which is your height!!

In conclusion, as a goalkeeper, you will NOT survive the modern game by ignoring your ability to jump during a game. Im not saying that you should forget about training on your goalkeeping techniques. However, If you are a goalkeeper who is currently struggling with vertical jumps then I highly recommend you start training and stay consistent for a long time.

I have designed many strength & vertical jump programs for professionals goalkeepers and college goalkeepers. However, I design these workout plans for individuals who are mature or are committed about this type of training.  Often, many kids “WANT” to get better or jump higher but they end up giving up or making a millions excuses not to do it. Furthermore, what worked for me in my career may NOT WORK for you today, so I study every single aspect of your body & abilities to develop a more precise plan.

But even with a “precise plan” frequent adjustment will need to be made during a vertical jump training. This is why this type of training has many option but it is very complex if you do not understand how to approach this.

Vertical jumps training requires strength & consistency!!!

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Athlete burnout is defined by Sport Psychologists as: physical/emotional exhaustion, sport devaluation, reduced athletic performance and accomplishment”. Burnout can occur at a VERY YOUNG AGE. I’ve personally met many 12 yrs old with serious signs of burnout. But sadly there are a number of parents who refuse to believe their kids are too young to burnout, instead they insist that

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There is a BIG difference between TRAINING a goalkeeper and DEVELOPING a goalkeeper. I’m very sure that you have encountered many coaches, who, before they even say their names, they talk about their winning records, championships, their “national rankings” and their tons of certifications they’ve gained over the years. It seems as if their egos and history of winning records

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[two_third last=”no” spacing=”yes” center_content=”no” hide_on_mobile=”no” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” hover_type=”none” link=”” border_position=”all” border_size=”0px” border_color=”” border_style=”” padding=”” margin_top=”” margin_bottom=”” animation_type=”” animation_direction=”” animation_speed=”0.1″ animation_offset=”” class=”” id=””][fusion_text]This blog will give a very quick view about gaining vertical jumps. The science behind the vertical jump is very complex but I’m hoping to give just enough information to help goalkeepers or any athlete reading this blog start thinking seriously about their jumps which is a very common problem with many goalkeepers today. To clarify, vertical jump is not just jumping straight up in down, it also has to do with the ability to get to the TOP CORNERS with the least amount of steps by increasing power in their jumps. In addition, today soccer balls are designed to generate velocity & movement which is forcing goalkeepers to change how they play the game today. Goalkeepers today are inclined to block, deflect, be more accurate & rely more on athleticism. A significant number of goalkeepers and parents of goalkeepers are convinced that mastering the “perfect goalkeeping technique” will keep them from jumping high to make top corner saves or from getting scored on over their heads.
To play in the NEXT LEVEL, you must go deeper than basic technique. For example, just mastering the letters of the ALPHABET does NOT make you a great writer and author, it requires much more to become great
if you are a SHORT GOALKEEPER then pay close attention to this blog, if you are a goalkeeper who simple cannot jump high enough this blog will help you. A goalkeeper MUST have a vertical jump or at least have the ability to apply power to jump high and survive the modern game.

How to do you develop a vertical jump?

Every goalkeeper/athlete is different. Therefore, a vertical jump training program MUST MEET YOUR SPECIFIC NEEDS & REQUIRES CONSISTENCY. The key is: the training has to MEET your needs!!!

ZPro Futbol Trainee, Samuel Castaneda, Professional goalkeeper 5’8 tall. 38 inches vertical Jump. See his video!!

let’s keep it simple: to increase your vertical jump you need to develop MAXIMUM STRENGTH. Maximum strength will generate the POWER needed to increase your jumps.  Plus, you need SPEED or VELOCITY to make your jumps (one second or less, which is time needed to get OFF the ground into the air).  In short, you must get stronger to develop high vertical jumps, there is NO other way around it. At the same time, you must get stronger to gain SPEED….FYI: You can do SPEED LADDER drills every day for the next 7 years straight, but this will NOT make you fast.  STRENGTH is the foundation for speed & powerful vertical jumps. Younger players will lack strength but I can bet that many middle schoolers are not going to a weight room every week. In addition, most soccer practices involves sprinting, jumping and cutting moves, but once again, this will NOT do much until you get stronger.  Some teams actually do pre-season workouts etc but they need consistency year round not just a workout during pre-preseason to “keep you busy”…..Remember the KEY: training has to meet YOUR needs not just a team!!

But check this out:

Some athletes are genetically blessed with fast twitch fibers which naturally helps them run faster & jump higher. For the non-genetically gifted athletes, this means your training program must be very strategical, this training plan has to understand your weakness and strength. Plus, your personal training approach cannot be just a casual approach or when convenient, YOU HAVE TO STAY VERY CONSISTENT. The ENTIRE reason why some kids will NEVER see results in their vertical jumps is because these vertical jump programs are not very demanding and most kids will not do the extra work required to see results.  Many goalkeepers & amateur athletes will start and stop, while others simply PICK & CHOOSE a certain exercise and that’s all they will do.  There has to be a scientific approach with a coach who understand the science behind the vertical jump and can create an effective plan.  NO SHORTCUTS on vertical jump training plans.

Quick information about the type of training you will need to increase your vertical jump:

  • Once again, the training MUST FIT your needs. Just buying a $200 program with a list of exercises or joining a large class doing the same as everybody else may not work effectively.
  • You must get stronger. This is the KEY of a successful vertical jumps (exercises you can use: box squat, deadlifts, powerlifting style squat & more etc…You need MAXIMUM STRENGTH.
  • Train explosively. Your body must learn to be explosive to create the speed needed for your jump.
  • Plyometrics: this is NOT just jumping on & off a box, it requires a certain body & mental attitude, explosiveness & reaction to gain great results. Plyometrics is a powerful source to teach your body to jump higher, but must be strategically designed.
ZPro Futbol goalkeeper training program is designed to stimulate the NERVOUS SYSTEM by forcing the body to do numerous explosive movements during our entire goalkeeping training program, as results, their body learns to work at a certain speed/pace or higher rate.  This is the main reason why a number of our goalkeepers see great results in their movement, speed & power which they normally do not see in conventional or traditional goalkeeper training. However, we do study every student to understand their individual needs.

SHORT GOALKEEPER:

We live in a society where short goalkeepers will be ignored. if you want to be taken seriously, you MUST put yourself in a position to be noticed. Just having “great technical skills” will not separate you from the rest. For example, If you have to compete for a spot in a team against a goalkeeper much taller than you, but both of you have similar technical skills, then there is a 99% chance they will give the spot to the taller goalkeeper instead of you. Therefore,  you need to SEPARATE yourself from the other goalkeeper by showing an impressive vertical jump, speed & power.  This is about the only chance you have to be noticed by Coaches in this society!…In other words, be the most DOMINANT goalkeeper in the air!!
In my prime, I was only 6’0 goalkeeper (short in US soccer standards) but with a 38 inches vertical jump helped me STAND OUT in my amateur & pro career outside the US. My height alone would have been grounds for dismissal in most US soccer leagues.

TALL GOALKEEPER:

Many tall goalkeepers never really learned how to jump, they’ve always been tall enough to REACH places easily. However, when it comes to sports that requires JUMPING they normally struggle. Today’s soccer game players can jump higher than ever so if you are expecting to catch or punch ball in the air by SIMPLY STANDING then soon you will be very irrelevant to the game as a goalkeeper, you will be just like another short goalkeeper who can’t jump…LEARN HOW TO JUMP & maximize your GENETICAL GIFT which is your height!! In conclusion, as a goalkeeper, you will NOT survive the modern game by ignoring your ability to jump during a game. Im not saying that you should forget about training on your goalkeeping techniques. However, If you are a goalkeeper who is currently struggling with vertical jumps then I highly recommend you start training and stay consistent for a long time. I have designed many strength & vertical jump programs for professionals goalkeepers and college goalkeepers. However, I design these workout plans for individuals who are mature or are committed about this type of training.  Often, many kids “WANT” to get better or jump higher but they end up giving up or making a millions excuses not to do it. Furthermore, what worked for me in my career may NOT WORK for you today, so I study every single aspect of your body & abilities to develop a more precise plan. But even with a “precise plan” frequent adjustment will need to be made during a vertical jump training. This is why this type of training has many option but it is very complex if you do not understand how to approach this. Vertical jumps training requires strength & consistency!!![/fusion_text][/two_third][one_third last=”yes” spacing=”yes” center_content=”no” hide_on_mobile=”no” background_color=”” background_image=”” background_repeat=”no-repeat” background_position=”left top” hover_type=”none” link=”” border_position=”all” border_size=”0px” border_color=”” border_style=”” padding=”” margin_top=”” margin_bottom=”” animation_type=”” animation_direction=”” animation_speed=”0.1″ animation_offset=”” class=”” id=””][title size=”5″ content_align=”center” style_type=”default” sep_color=”” margin_top=”” margin_bottom=”” class=”” id=””]Samuel castaneda Pro Goalkeeper 5’8 is training his top corner saves consistently.[/title][youtube id=”https://youtu.be/3_M3b1rKoLc” width=”500″ height=”350″ autoplay=”no” api_params=”&rel=0″ class=””][/youtube][separator style_type=”shadow” top_margin=”10″ bottom_margin=”70″ sep_color=”#afafaf” border_size=”” icon=”” icon_circle=”” icon_circle_color=”” width=”” alignment=”center” class=”” id=””][person name=”Zuriel Lozano” title=”Professional Goalkeeper coach, MS Sport Science” picture=”” pic_link=”” linktarget=”_self” pic_style=”none” hover_type=”none” background_color=”” content_alignment=”” pic_style_color=”” pic_bordersize=”” pic_bordercolor=”” pic_borderradius=”” icon_position=”bottom” social_icon_boxed=”yes” social_icon_boxed_radius=”” social_icon_colors=”” social_icon_boxed_colors=”” social_icon_tooltip=”bottom” email=”[email protected]” facebook=”https://www.facebook.com/zuriel.z.lozano” twitter=”https://twitter.com/zuriel_lozano” instagram=”https://www.instagram.com/zlozano4/” dribbble=”” google=”” linkedin=”” blogger=”” tumblr=”” reddit=”” yahoo=”” deviantart=”” vimeo=”” youtube=”https://www.youtube.com/channel/UCLTigzU_HaQgLrQD3DFOSFw” pinterest=”” rss=”” digg=”” flickr=”” forrst=”” myspace=”” skype=”” paypal=”” dropbox=”” soundcloud=”” vk=”” class=”” id=””]Certified by The National Academy Of Sport Medicine.[/person][/one_third][tagline_box backgroundcolor=”” shadow=”no” shadowopacity=”0.7″ border=”1px” bordercolor=”” highlightposition=”top” content_alignment=”” link=”” linktarget=”_self” modal=”” button_size=”” button_shape=”” button_type=”” buttoncolor=”” button=”” title=”” description=”” margin_top=”” margin_bottom=”” animation_type=”” animation_direction=”” animation_speed=”0.1″ animation_offset=”” class=”” id=””][/tagline_box]