Gloves Up
All drills

Spring

Jumping. About 8 minutes.

Keepers tonight
KKeeper working SServer or team-mate AAttacker KWaiting
Two-footed jump
  1. Feet under your hips.
  2. Sink quickly, arms back.
  3. Drive up. Your arms throw you higher.
  4. Land soft with bent knees, and go again.
How it is set up

Setup. A line of four flat markers a metre apart for each keeper. A ball held up, or the crossbar, as something to reach for.

How it runs. Four exercises, 20 seconds on and 40 off, twice through. One: squat jumps, reaching as high as you can. Two: single-leg hops along the markers, then back on the other leg. Three: two-footed jumps over the markers with the shortest ground contact you can manage. Four: two steps, a one-legged take-off with the knee up, touch the ball or the bar.

Coaching points

  1. Every jump as high as you can. When the jumps start getting lower, stop and rest.
  2. Use your arms. Swing them back as you sink and throw them up as you leave the ground.
  3. Land softly on the balls of your feet with your knees bent and over your toes.
  4. Quick off the ground: think of the floor as hot.

Make it harder. Catch a ball at the top of every jump. Then land and immediately make a save to one side.

With 4 keepers. Four lines side by side.