PhysicalIsolatedMovement
Drop to reactive lateral jump
Train lateral reactive strength — absorbing a landing and returning it in a jump to the side as fast as possible — the physical quality that best describes the position’s explosive load.
Choose a session and the exercise is added to today’s plan.
Load
- minutes
- 10
- Intensity
- High
- Sets and reps
- 4 × 4
Microcycle days it fits
MD-4, MD-2
Each bar’s height is that day’s dive ceiling.
Setup
- Goalkeepers
- 1
- server
- 0
- outfield player
- 0
Space: 8 × 5 m
Equipment: Hurdles, Markers
The coach serves and manages the breaks.
1 steps
The goalkeeper drops from a small height and, on touching the ground, immediately jumps sideways over a low hurdle. Ground contact must be as short as possible.
Exercise sequence
Coaching points
- Ground contact is short and stiff, like a spring — the less time on the ground, the more reactive the strength.
- Land balanced from the lateral jump, ready to repeat, never falling to the side.
- Few reps of maximum quality; at the first sign of slow contact, stop the set.
- It is high-intensity work — reserved for load days, not match eve.
Progressions
- Increase the drop height.
- Shorten the time between reps.
Regressions
- Low drop.
- Full rest between jumps.