PhysicalIsolatedMovement
Reactive power adjusted to age category
Develop reactive strength and lateral power with volume calibrated to age category — a 2025 systematic review shows clear neuromuscular performance differences between categories in high-level goalkeepers, making a single volume for every age a simplification that carries risk.
Choose a session and the exercise is added to today’s plan.
Load
- minutes
- 10
- Intensity
- High
- Sets and reps
- 3 × 4
Microcycle days it fits
MD-4
Each bar’s height is that day’s dive ceiling.
Setup
- Goalkeepers
- 1
- server
- 0
- outfield player
- 0
Space: 8 × 6 m
Equipment: Markers, Hurdles
The coach serves and manages the breaks.
1 steps
Reactive lateral jumps over small hurdles, in short, high-intensity sets, with the number of sets reduced for under-19 categories relative to senior.
Exercise sequence
Coaching points
- Jump quality — short ground-contact time, controlled landing — matters more than the height or distance reached.
- Reducing volume for younger categories isn’t a quality compromise — it’s the correct response to a still-developing load-tolerance capacity.
- Stop the set at the first sign of landing-quality loss, regardless of category.
- Full recovery between sets — this is power work, not capacity work, at any age.
Progressions
- Increase the number of hurdles in the sequence.
- Reduce the requested ground-contact time between jumps.
Regressions
- Reduce to a single hurdle.
- Increase the distance between hurdles, lowering the reactive demand.