Dive Like a Premier League Goalkeeper (Secret Gym Method)

𝐑𝐄𝐏𝐒 𝐀𝐍𝐃 𝐒𝐄𝐓𝐒:
Vertical Split Stance Jump: 4x3 Each foot/side
Loaded Squat Jump: 5x3 Squat Jumps (add small weight)

Step Up Jump: 4x3 Each foot/side
Lateral Jump: 4x3 back and forth Each side

Lateral Rotation: 4x3 Each leg
Pogo: 10x3 jumps

Bonus tip 👇🏼
Do a warmup set before starting each working set. Use the warmup to improve your technique and feel your body’s state to prevent injuries.
Always work with 100% intensity, and take good pauses (2-3 minutes) between each working set. If not, you won’t maximize your benefits!📈

𝐂𝐑𝐄𝐃𝐈𝐓:
Tom King teaches these exercises through KPI (King Performance Ideology). Tom has coached goalkeepers like Allison, and Kelleher at Liverpool for over 5 years. Thanks to his knowledge, I can share this method with you today💪🏼
Want to take your goalkeeping physique to the next level, and maybe get coached by Tom yourself?

𝐒𝐎𝐂𝐈𝐀𝐋𝐒:

𝐍𝐄𝐄𝐃 𝐍𝐄𝐖 𝐆𝐋𝐎𝐕𝐄𝐒?

𝐄𝐃𝐈𝐓𝐈𝐍𝐆:

[Tz]

This video is literally a hidden gem for goalkeepers

[salomon]

thank you so much my man im going to do this every day

[giacomovallebuona]

Thank you this esa just what I need, a plyometrics training for goalkeepers

[Gk_Eyad]

Thank you very much and Iam 14 year old goalkeeper and am glad that I have found your channel ❤️😊

[milanmrkonjic]

Can you make more videos about how to get good form and jumps and reaction like golie, amazing video!!!!

[Stayfrosty]

Amazing! Gonna try it out and see how far I can fly! 😂 Thanks for doing this! ❤❤

[ananthsairamfootball]

Nice vid
Edit:I follow you in insta and also in your community channel

[mostafamaher]

Hi. Can you explain a video of goalkeeper training in the gym?

[tipusultan-qzho]

Bro i am big fan for you i am from india 😍

[filipedro]

How close is it to exercise failure? how many repetitions to leave in reserve?

[nonstopgoalkeeper]

Reps and sets are outlined in the description!💪🏼

[NillieChopz]

Great video. I'm currently dealing with a knee injury (patellar tendonitis). I would much appreciate it if you could also make a video on how to train core and upper body?

[ilhansalkovic]

Can you do the same video for core and upper body

[lucienborrows]

Great video, this looks great and I will try. Reps are a little is unclear to me though: Is it 10x3 or 3x10? Thanks 🙏

[runewouters]

Super juseful video, really needed this. How many times a week would you recommend this workout?

[eaglecreations]

Do you do the split stance jump and then straight to the loaded jump? And then reoeat that 3 times? Same quiestion with the second superset?

[Lukasferma]

hello, I fell with a leg while jumping while playing goalkeeping and it hurt, how i fell sometimes

[senadindzanic]

Should i swap my regular plyo workout for this? Mine includes more box jumps.

[N_eyma_r]

How often should i do this workout in a week to see results as fast as possible?

[JohnIdlewood]

The problem is not jumping higher, the problem is landing