Fitness: Resistance Training for better vertical leap Part 1
Update: Take a look at the Coerver Goalkeeping Essentials DVD.
By Paul Cacolice
As a Certified Strength and Conditioning Specialist, I am often consulted for development of resistance training progressions to improve goalkeeper-specific fitness. One of the most common goals for goalkeepers in soccer is improvement in vertical leap.
In the effort for a more powerful and higher vertical leap, I present the following lift progressions for free-weight training. It is very important to move through the progression and not move to the more advanced lifts. The advanced lifts require a base of training before they can be safely and effectively performed. The activities in this issue and the next issue will allow for a faster and more effective performance with the activities in issue # 148.
I would certainly advise assuring that your personal physician, certified athletic trainer (ATC) and certified strength and conditioning specialist (CSCS) all approve of any training program and (as this is a very advanced training protocol), you understand that this protocol would require a base of general fitness training for 18-24 months prior to performing these activities in a safe and effective manner.
These activities should all be programmed for the proper resistance (weight), repetitions and recovery time between sets by a fitness professional for your specific development level, age and mass.
Shoulder Shrug
Shoulder width stance. Knees are slightly bent and low back is in pelvic neutral. The palms face towards the athlete and thumbs around the bar. Arms are straight and elbows are pointing out. Raise the bar in a slow and controlled motion attempting to get the shoulder summit to touch the ear. Slowly lower the bar again in a controlled manner. Do not allow the low back to leave pelvic neutral or allow the upper back to round.
Upright Row
This activity can be done with either a dumbbell or a barbell. If you use a barbell, the bar is evenly loaded and locking collars are utilized. Shoulder width stance is utilized. Knees are slightly bent and low back is in pelvic neutral. The palms face towards the athlete and thumbs around the bar with the elbows pointed outwards. Pull the bar in a slow and controlled motion from straight arms until the bar touches the collarbone. At top position, the elbows are higher than the shoulders. Slowly lower the bar again in a controlled manner. Do not allow the low back to leave pelvic neutral or allow the upper back to round. Allow the arms to straighten fully when lowering the bar
Three Way Heel Raises
Stand on a raised and stable surface – like a lifting platform. Place the balls of both feet near the edge of the raised surface. Stance is hip-width. Equal repetitions should be performed with the toes pointing straight, pointing in and pointing out. Heel are raised in a rapid but controlled motion as high as possible. Hold momentarily controlled before lowering. Use a full range of motion, allowing the heels to drop below the height of the raised surface.
Lunge
This activity can be done with a barbell or dumbbells. If you use a barbell, the bar is evenly loaded and both sides are locked with collars. Hands are placed evenly on the bar utilizing a slightly wider than shoulder pronated grip with thumbs around the bar. Bar is centered on the upper back (on top of the trapezius) below the seventh cervical vertebrae to assure a straight torso. Feet are placed beside each other, approximately hip width apart. Shoulder blades are pulled together and chest is held up and out. Lead foot takes one long step forward. Lead knee position should be directly over the foot at its lowest position, keeping the knee over the ankle for greater stress on the hip extensors. With too short of a step, the knee is past the toes and a large force is placed on the knee extensors. Descend slowly until the front quadriceps is parallel to the floor. Trailing knee should not touch the floor. Back leg stays as straight as possible. Push off with the lead leg, utilizing several short steps if necessary to return to the starting position. Alternate lead legs until the exercise is completed. Can also be done by stepping diagonally at a 45º angle depending on your program
Deep Squat (Gluteal emphasis)
Functional Squat
High Back Squat
The bar is evenly loaded and both sides are locked with collars. The height of the bar on the rack is approximately mid-chest height. Hands are placed evenly on the bar (pronated) using a slightly wider grip than shoulder width grip with the thumbs around the bar. Step under the bar with both feet. Place upper back in the center of the bar with the bra resting across the posterior deltoids and the middle of the trapezius. Chest is held up and out while shoulder blades are pulled together. Straighten both legs to lift the bar off the rack and take one step backwards. Position feet approximately shoulder width or slightly wider with toes pointed slightly outward (externally rotated). Feet remain flat on floor with the head faces forward throughout the motion.
Torso is held in pelvic neutral, straight and rigid throughout the activity. The weight is over the heels of the feet – never over the toes. As knees bend, they stay over the ankles. Descent slowly (45º per second) until the tops of the thighs are either 1) parallel to the floor or 2) knees are at a 90º angle depending upon your program. Push the bar up to the starting position as rapidly as can be done with full control of the bar and weight. Keep hips under the bar as much as possible. Do not shift the knees towards each other (so that knees touch). Step back into the safety rack taking small steps and communicating with your spotter.
Dead Lift
During the entire lift, keep the spine and pelvis in Pelvic Neutral position. Place the hands in one overhand (pronated) and one under (supinated) grip. The knees and hips are bent so that the spine is perpendicular to the ground. The starting position should look like a baseball catcher coming out of a stance. Feet remain flat on the ground at all times with the head forward throughout the motion. Begin to lift the bar by contracting the gluteals, tucking the hips and lifting with the legs. Come to a standing position by slightly arching your spine backwards. If the resistance is correct, your perceived arching backwards will actually bring your spine into a straightened position. The descent is a repeat but opposite performance of the ascent remembering to assure that the legs do the work.
High Pull / Drop Catch
This pull can be very effective for vertical leap development. In a well marked, dry power clean area, load the bar evenly loaded and use locking collars. Hands are placed evenly on the bar utilizing a slightly wider than shoulder pronated grip with thumbs around the bar. Shins are very close to the bar or lightly touching. Feet are slightly rotated out, shoulder width stance. Shoulder blades are pulled together and chest is held up and out. Trapezius muscles relaxed. Arms straight with elbows pointed to the sides. Knees are inside arms with the low back is in pelvic neutral and straight, head is facing forward. Shoulders are over or slightly ahead of bar. Inhale before the bar leaves the ground to ensure a tight torso. Smooth; slow easy pull off of the floor. Extend the knees, ankles, toes and hips. Hips and shoulders rise at the same rate. Bar rises in a straight line and not around legs and remains as close to the body as possible throughout the action. Arms stay straight and shoulders remain back. Shoulders remain over or slightly in front of bar. Head facing forward or slightly down. The bar is pulled explosively as the legs extend completely in a jumping action. Shrug the trapezius to continue to move the elevated bar. Continue upward pull by pulling with the arms. Keep elbows high, moving up and out, elbows over the wrist. Pull the elbows as high as possible. Lower the bar with a controlled “fall” from the high position to a catch at mid-thigh using the legs and hips to slow the bar’s. Bend at the knees and hips, squat down bringing the bar to the floor. Keep the low back in pelvic neutral and spine straight.
Hang Clean
Well marked, dry power clean area preferably on an elevated and padded Olympic platform. This activity can be done with either dumbbells or a barbell. If you use a barbell, load he bar evenly loaded and use locking collars. Hands are placed evenly on the bar utilizing a slightly wider than shoulder pronated grip with thumbs around the bar. Shins are very close to the bar or lightly touching. Feet are slightly rotated out, shoulder width stance. Shoulder blades are pulled together and chest is held up and out. Trapezius muscles relaxed. Arms straight with elbows pointed to the sides. Knees are inside arms, the low back is in pelvic neutral and straight and the head is facing forward. Shoulders are over or slightly ahead of bar. Inhale before the bar leaves the ground to ensure a tight torso. Smooth, slow easy pull off of the floor. The athlete dips to the hang position by bending forward at the waist so the shoulders are slightly in front of the bar while the back remains flat. The legs are flexed slightly, arms held straight. The head is facing forward and the feet are flat. The bar is pulled explosively as the legs extend completely in a jumping action. The bar remains as close to the body as possible throughout the action. Shrug the trapezius to continue to move the elevated bar. Continue upward pull by pulling with the arms. Keep elbows high, moving up and out, elbows over the wrist
Power Pull
Well marked, dry power clean area preferably on an elevated and padded Olympic platform. This activity can be done with either dumbbells or a barbell. If you use a barbell, load he bar evenly loaded and use locking collars. Hands are placed evenly on the bar utilizing a slightly wider than shoulder pronated grip with thumbs around the bar. Shins are very close to the bar or lightly touching. Feet are slightly rotated out, shoulder width stance. Shoulder blades are pulled together and chest is held up and out. Trapezius muscles relaxed. Arms straight with elbows pointed to the sides. Knees are inside arms with the low back is in pelvic neutral and straight, head is facing forward. Shoulders are over or slightly ahead of bar. Inhale before the bar leaves the ground to ensure a tight torso. Smooth; slow easy pull off of the floor. Extend the knees, ankles, toes and hips. Hips and shoulders rise at the same rate. Bar rises in a straight line and not around legs and remains as close to the body as possible throughout the action. Arms stay straight and shoulders remain back. Shoulders remain over or slightly in front of bar. Head facing forward or slightly down. The bar is pulled explosively as the legs extend completely in a jumping action. Shrug the trapezius to continue to move the elevated bar. Continue upward pull by pulling with the arms. Keep elbows high, moving up and out, elbows over the wrist. Pull the elbows as high as possible. Lower the bar under full control to the top of the thighs. Bend at the knees and hips, squat down bringing the bar to the floor. Keep the low back in pelvic neutral and spine straight.
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