Four-week progressive unilateral plyometric training improves vertical jump height in youth football goalkeepers

Luthfi Adhitya; Jeki Haryanto; Vega Soniawan; Ikhwanul Arifan

doi:10.32698/03002

Four-week progressive unilateral plyometric training improves vertical jump height in youth football goalkeepers

Luthfi Adhitya⁽¹⁾, Jeki Haryanto⁽²⁾, Vega Soniawan⁽³⁾, Ikhwanul Arifan⁽⁴⁾,
(1) Coaching Department, Faculty of Sport Science, Universitas Negeri Padang, Padang, West Sumatra, Indonesia.

Indonesia
(2) Coaching Department, Faculty of Sport Science, Universitas Negeri Padang, Padang, West Sumatra, Indonesia.

Indonesia
(3) Coaching Department, Faculty of Sport Science, Universitas Negeri Padang, Padang, West Sumatra, Indonesia.

Indonesia
(4) Coaching Department, Faculty of Sport Science, Universitas Negeri Padang, Padang, West Sumatra, Indonesia.

Indonesia

Corresponding Author

DOI : https://doi.org/10.32698/03002

Full Text:

Language : en

Abstract

Goalkeepers perform a vertical jump with one-leg many times when contesting crosses, corners, and lofted passes while plyometric training studies that are related to football have mainly concentrated on outfield players, thus leaving the position-specific evidence for goalkeepers scarce. This study investigated the impacts of unilateral plyometric training program of 16 sessions on the explosive power of lower limbs of youth football goalkeepers. Using a quasi-experimental one-group pretest-posttest design, six male goalkeepers (13.8 ± 1.5 years; 4.2 ± 1.1 years of playing experience) recruited by purposive sampling from a community football academy in Padang, Indonesia participated in the study. The vertical jump wall-and-chalk test was used to assess lower limb explosive power, with the best of three jumps used for analysis. The training intervention involved eight progressive variations of the cone-assisted single-leg plyometric exercises carried out in 16 sessions (four times a week for four weeks), three sets of eight, seven and six repetitions at 90%, 95% and 100% maximal effort respectively, with 1-3 min inter-set and 5 min inter-drill recovery were prescribed. Normality was verified through the Lilliefors test, variance homogeneity through an F ratio, and the hypothesis through a paired-samples t-test complemented by standardised effect sizes and 95% confidence intervals. Vertical jump height rose from 29.83 ± 9.15 cm to 34.67 ± 9.31 cm, a mean increase of 4.83 cm (95% CI [1.98, 7.68]), t(5) = 4.36, p = .007, dz = 1.78. Each participant enhanced their performance (range 2-10 cm; +16.2% group mean). Therefore, short-cycle unilateral plyometrics can be considered as a low-cost, equipment-light strategy that coaches can easily integrate into regular goalkeeper training sessions to improve aerial-dual readiness.

Keywords

Goalkeeping; Neuromuscular adaptation; Explosive strength; Stretch–shortening cycle; Vertical jump

References

Aloui, G., Hermassi, S., Bartels, T., Hayes, L. D., Bouhafs, E. G., Chelly, M. S., & Schwesig, R. (2022). Combined plyometric and short sprint training in U-15 male soccer players: Effects on measures of jump, speed, change of direction, repeated sprint, and balance. Frontiers in Physiology, 13, 757663. https://doi.org/10.3389/fphys.2022.757663

Alves, J. F., Api, G. H., da Silva, S. G., Clemente, F. M., Silva, R. M., Legnani, R. F. S., & Legnani, E. (2026). Comparing plyometric training methods on speed, change of direction, and jump performance in young soccer players: A controlled study. International Journal of Sports Science and Coaching, 21(2), 865–876. https://doi.org/10.1177/17479541251398657

Armiento, L., Trotta, N., & Sannicandro, I. (2026). Effects of integrative neuromuscular training on physical performance in adolescent soccer players: A systematic review. International Journal of Kinesiology and Sports Science, 14(1), 49–59. https://doi.org/10.7575/aiac.ijkss.v.14n.1p.49

Belamjahad, A., Tourny, C., Hackney, A. C., Laziri, F., Saeidi, A., El Hachimi, O., Laher, I., Granacher, U., & Zouhal, H. (2025). Effects of neuromuscular training applied during Ramadan on physical fitness and injury prevention in highly-trained male youth soccer players. Sports Medicine – Open, 11(1), 34. https://doi.org/10.1186/s40798-025-00831-y

Bettariga, F., Maestroni, L., Martorelli, L., Jarvis, P., Turner, A., & Bishop, C. (2023). The effects of a unilateral strength and power training intervention on inter-limb asymmetry and physical performance in male amateur soccer players. Journal of Science in Sport and Exercise, 5(4), 328–339. https://doi.org/10.1007/s42978-022-00188-8

Boraczyński, M., Magalhães, J., Nowakowski, J. J., & Laskin, J. J. (2023). Short-term effects of lower-extremity heavy resistance versus high-impact plyometric training on neuromuscular functional performance of professional soccer players. Sports, 11(10), 193. https://doi.org/10.3390/sports11100193

Bouafif, N., van den Tillaar, R., Mahmoudi, A., Chaouachi, A., & Hammami, R. (2026). Effects of plyometric jump training on measures of physical fitness and lower-limb asymmetries in male soccer players according to maturity: A randomized controlled trial. PLOS ONE, 21(1), e0340863. https://doi.org/10.1371/journal.pone.0340863

Chen, L., Yan, R., Xie, L., Zhang, Z., Zhang, W., & Wang, H. (2024). Maturation-specific enhancements in lower extremity explosive strength following plyometric training in adolescent soccer players: A systematic review and meta-analysis. Heliyon, 10(12), e33063. https://doi.org/10.1016/j.heliyon.2024.e33063

Dardouri, W., Hammami, R., Mahmoudi, A., & van den Tillaar, R. (2026). Comparison of unilateral and bilateral jump training on physical performance adaptations in prepubertal and pubertal youth soccer players. Journal of Functional Morphology and Kinesiology, 11(2), 146. https://doi.org/10.3390/jfmk11020146

Dawood, Q. Q. (2025). Pilot study: Impact of plyometric training on goalkeepers’ ball-blocking performance in football penalty situations. International Journal of Kinesiology and Sports Science, 13(2), 20–29. https://doi.org/10.7575/aiac.ijkss.v.13n.2p.20

de Ruiter, C. J., Haller, S., van den Hoff, T. J. A., & Wilmes, E. (2024). On-field concurrent validity of flight time-based countermovement jump height during fatigue: A comparison between inertial measurement units worn at different locations on the body. Journal of Sports Sciences, 42(19), 1859–1866. https://doi.org/10.1080/02640414.2024.2415745

Dos’Santos, T., Evans, D. T., & Read, D. B. (2024). Validity of the Hawkin Dynamics wireless dual force platform system against a piezoelectric laboratory grade system for vertical countermovement jump variables. Journal of Strength and Conditioning Research, 38(6), 1144–1148. https://doi.org/10.1519/jsc.0000000000004785

Fahey, J., Comfort, P., & Ripley, N. J. (2025). Lower limb muscle strength matters: Effect of relative isometric strength on countermovement and rebound jump performance in elite youth female soccer players. Muscles, 4(3), 23. https://doi.org/10.3390/muscles4030023

Firmansyah, A., Prasetya, M. R. A., Al Ardha, M. A., Ayubi, N., Putro, A. B., Mutohir, T. C., Garcia Jimenez, J. V., & Hanief, Y. N. (2024). The football players on plyometric exercise: A systematic review. Retos, 51, 442–448. https://doi.org/10.47197/retos.v51.100800

Franco-Márquez, F., Serrano-Cañadillas, C., Yáñez-García, J. M., González-Badillo, J. J., & Rodríguez-Rosell, D. (2025). Effect of low-load and low-volume squat training combined with plyometrics during a full season on physical performance in young soccer players. Sports, 13(10), 360. https://doi.org/10.3390/sports13100360

Galeko, J. P., Sulistiyono, Wali, C. N., Suharjana, Louk, M. J. H., Komarudin, Guntur, & Martono. (2022). Single leg hop and double leg hop exercises on leg muscle strength on leg power for soccer athletes. Journal of Physical Education and Sport, 22(10), 2582–2588. https://doi.org/10.7752/jpes.2022.10327

Holík, R., Krejčí, J., De Ste Croix, M., & Lehnert, M. (2026). The effect of plyometric training on physical performance in youth soccer players: A randomized controlled trial with maturation status as a covariate. PLOS ONE, 21(5), e0349011. https://doi.org/10.1371/journal.pone.0349011

Jiang, T., Zhang, M., Wang, Z., & Wang, P. (2026). The effects of integrative neuromuscular training on injury risk and athletic performance in athletes: A systematic review and meta-analysis. BMC Sports Science, Medicine and Rehabilitation, 18(1), 115. https://doi.org/10.1186/s13102-026-01549-4

Johansen, B., Neville, J., & van den Tillaar, R. (2025). Comparison of training effects of bounding and single leg jumps for speed on sprint and jump kinematics in young female football players. Journal of Functional Morphology and Kinesiology, 10(4), 468. https://doi.org/10.3390/jfmk10040468

Kadlubowski, B., Keiner, M., Wirth, K., & Csapo, R. (2024). Association between sprint and jump performance and maximum strength in standing calf raise or squat in elite youth soccer players. Sports, 12(4), 87. https://doi.org/10.3390/sports12040087

Kokinda, M., Kozák, T., Fečík, M., & Vilner, O. (2023). The effects of plyometric training on the running speed in soccer. Studia Sportiva, 17(2), 7–15. https://doi.org/10.5817/sts2023-2-1

Köklü, Ö., & Alptekin, A. (2026). Acute effects of FIFA 11+, PEP, HarmoKnee, and dynamic warm-up protocols on phase-specific countermovement jump performance and neuromuscular activation in elite youth soccer players. BMC Sports Science, Medicine and Rehabilitation, 18(1), 147. https://doi.org/10.1186/s13102-026-01599-8

Kurt, C., Canli, U., Erdaş, S. E., Poli, L., Carvutto, R., Cataldi, S., Fischetti, F., & Greco, G. (2023). Effectiveness of vertical versus horizontal plyometric training on stretch-shortening cycle performance enhancement in adolescent soccer players. Healthcare, 11(11), 1615. https://doi.org/10.3390/healthcare11111615

Laksono, R. K. A., & Suharjana. (2024). The effect of plyometric training on the sand and the land to football players power of the leg. Journal of Physical Education and Sport, 24(3), 731–737. https://doi.org/10.7752/jpes.2024.03086

Liu, G., Wang, X., & Xu, Q. (2024). Microdosing plyometric training enhances jumping performance, reactive strength index, and acceleration among youth soccer players: A randomized controlled study design. Journal of Sports Science and Medicine, 23(2), 342–350. https://doi.org/10.52082/jssm.2024.342

Martín-Moya, R., Silva, A. F., Clemente, F. M., & González-Fernández, F. T. (2023). Effects of combined plyometric, strength and running technique training program on change-of-direction and countermovement jump: A two-armed parallel study design on young soccer players. Gait & Posture, 105, 27–34. https://doi.org/10.1016/j.gaitpost.2023.06.025

Marzouki, H., Sbai, S., Ouergui, I., Selmi, O., Andrade, M. S., Bouhlel, E., Thuany, M., Weiss, K., Nikolaidis, P. T., & Knechtle, B. (2023). Effects of biological age on athletic adaptations to combined plyometric and sprint with change of direction with ball training in youth soccer players. Biology, 12(1), 120. https://doi.org/10.3390/biology12010120

Matsuda, S., Yasui, S., & Naito, Y. (2024). Effects of plyometric training on heading jump performance and motion in collegiate soccer players. Cogent Social Sciences, 10(1), 2350794. https://doi.org/10.1080/23311886.2024.2350794

McGarrigal, L. D., Morse, C. I., Sims, D. T., & Stebbings, G. K. (2025). Effect of in-season plyometric training and biological maturation on development of slow and fast stretch-shortening cycle function in youth female soccer players. European Journal of Sport Science, 25(11), e70053. https://doi.org/10.1002/ejsc.70053

Michailidis, Y., Venegas, P., & Metaxas, T. (2023). Effects of combined horizontal plyometric and change of direction training on anaerobic parameters in youth soccer players. Sports, 11(2), 27. https://doi.org/10.3390/sports11020027

Modena, R., Nardello, F., & Schena, F. (2025). Effects of a short-term plyometric training on cement and synthetic turf surfaces in young soccer players. Sport Sciences for Health, 21(3), 1811–1819. https://doi.org/10.1007/s11332-025-01400-2

Moran, J., Vali, N., Sand, A., Beato, M., Hammami, R., Ramirez-Campillo, R., Chaabene, H., & Sandercock, G. (2024). Effect of vertical, horizontal, and combined plyometric training on jump, sprint and change of direction performance in male soccer players. PLoS ONE, 19(5), e0295786. https://doi.org/10.1371/journal.pone.0295786

Mujezinović, E., Babajić, F., Užičanin, E., Pavlinović, V., & Veršić, Š. (2024). Application of unilateral and bilateral plyometric exercises on the ability of planned agility and acceleration. Sport Mont, 22(3), 81–84. https://doi.org/10.26773/smj.241013

Muñoz, C. L., Ramirez-Campillo, R., Gil, P. T., & Sáez de Villarreal, E. (2024). Effects of combined plyometric, strength, speed and change of direction training on youth male soccer players on physical performance: A randomised controlled trial. Retos, 56, 577–587. https://doi.org/10.47197/retos.v56.104520

Narvariya, P., Rathore, P., Dhull, M., Kumar, A., Pal, I. S., Sarmah, B., & Thapa, R. K. (2024). Effects of speed, agility, and quickness training on grass versus sand surface on sprinting, jumping, and change of direction performance of amateur male soccer players. Biomedical Human Kinetics, 16(1), 335–343. https://doi.org/10.2478/bhk-2024-0035

Öztürk, B., Adıgüzel, N. S., Koç, M., Karaçam, A., Canlı, U., Engin, H., Orhan, B. E., Bartik, P., Sagat, P., Pérez, J., Isip, M., & Prieto-González, P. (2025). Cluster set vs. traditional set in plyometric training: Effect on the athletic performance of youth football players. Applied Sciences, 15(3), 1282. https://doi.org/10.3390/app15031282

Richardson, M. C., Evans, W., Chesterton, P., & Wright, M. (2025). The effects of a 6-week sand- vs. land-based jump training programme on frontal plane knee angle and jump performance in adolescent female football players. Journal of Sports Sciences, 43(6), 523–535. https://doi.org/10.1080/02640414.2025.2465946

Sammoud, S., Negra, Y., Bouguezzi, R., Ramirez-Campillo, R., Moran, J., Bishop, C., & Chaabene, H. (2024). Effects of plyometric jump training on measures of physical fitness and lower-limb asymmetries in prepubertal male soccer players: A randomized controlled trial. BMC Sports Science, Medicine and Rehabilitation, 16(1), 148. https://doi.org/10.1186/s13102-024-00821-9

Selmi, M. A., Hammami, R., Ceylan, H. İ., Duncan, M., Sassi, R. H., Morgans, R., Bayrakdaroğlu, S., & Bragazzi, N. L. (2026). Comparison of plyometric repeated sprint and plyometric aerobic training on physical performance in youth soccer players. Scientific Reports, 16(1), 37000. https://doi.org/10.1038/s41598-026-37000-4

Siby, D., Rajkumar, N. C. J., Salvi, N. M., Karmakar, D., Valappil, I. N. K., Orhan, B. E., Boby, F. A., & Astuti, Y. (2025). Does three sessions of 12-week plyometric training per week improve physical fitness parameters in professional male soccer players? A randomized controlled trial. Fizjoterapia Polska, 2025(1), 84–93. https://doi.org/10.56984/8zg007ddz6q

Sinulingga, A. R., Slaidiņš, K., Salajeva, A., Liepa, A., & Pontaga, I. (2025). Effect of integrative balance and plyometric training on balance, ankle mobility, and jump performance in youth football players: A randomized controlled trial. Physical Activity and Health, 9(1), 146–160. https://doi.org/10.5334/paah.472

Škorik, M., Kalina, T., Pupiš, M., & Hrubý, M. (2026). The impact of microdosed plyometric training on speed and explosive abilities of football players during the pre-season. BMC Sports Science, Medicine and Rehabilitation, 18(1), 116. https://doi.org/10.1186/s13102-026-01556-5

Škorik, M., Sýkora, J., Švantner, R., Pupiš, M., & Klimek, D. (2026). A cross-sectional analysis of lower-body stretch-shortening cycle indicators across chronological age categories and playing positions in elite youth soccer players. Biomechanics, 6(2), 56. https://doi.org/10.3390/biomechanics6020056

Turan, M. B., Pekel, A., Guler, V. S., Kurt, M. A., Pepe, O., & Polat, Y. (2025). The effects of an integrated training program on jump performance and knee valgus in youth football players: A randomised controlled group study. BMC Sports Science, Medicine and Rehabilitation, 17(1), 216. https://doi.org/10.1186/s13102-025-01266-4

Türkarslan, B., & Deliceoglu, G. (2024). The effect of plyometric training program on agility, jumping, and speed performance in young soccer players. Pedagogy of Physical Culture and Sports, 28(2), 116–123. https://doi.org/10.15561/26649837.2024.0205

Yang, G., Chen, W., Qi, D., Zhang, J., & Men, Z. (2024). The effects of a 6-week plyometric and sprint interval training intervention on soccer player’s physical performance. Journal of Sports Science and Medicine, 23(3), 526–536. https://doi.org/10.52082/jssm.2024.526