How to Jump Higher!! (Goalkeepers) | Keeping Goals S4Ep18

In this week's episode of the vlog, I explain the importance of Plyometric Training for Goalkeepers, and discuss my Top 3 Plyometric Exercises for Goalkeepers. I also bring you guys along for a shot-stopping session in the park!
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'Keeping Goals' is a vlog designed to help me document my journey to becoming a professional footballer. I want to show you all the real, honest version. Thanks for joining me; please like, subscribe, turn on notifications, and let me know what you think in the comments. Let's see where this takes us. #KeepingGoals #ConorOKeefe #PlyometricTraining
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[@agdutt_01]

I have a proper Sunday routine now. I have my club game in the morning from 10-12 every Sunday. I come back home, rest eat lunch. Leave for training with friends at 3. Train from 4-5:15 come back home take a shower and relax with Conor’s new video.

[@ConorOKeefe]

Love that!! Sounds like the perfect Sunday!

[@manneeriksson9303]

I’ m trying to find out how this channel doesn’t have a million subscribers. You deserve that bro! Love from a goalkeeper in Jönköping, Sweden ⚽️⚽️⚽️💙

[@johnsohn6139]

Goalkeepers aren't as respected as they should be on youtube. I love the videos Connor, keep it up.

[@ConorOKeefe]

Thanks so much mate, maybe one day!

[@alexbenfante]

Dude, im from Jönköping as well and i agree, how does he not have 1 mil subs.

[@asfckeeping1923]

I'm confused as to why someone even disliked this😳

[@michaelsimic1682]

I'm so glad for your videos! For a young goalkeeper like me (17yrs old), who currently plays in Switzerland 6th divison, these videos are very helpful and important. I would like to thank you for that! Greetings from Switzerland!

[@ConorOKeefe]

Thank you Michael, that's very kind of you. Keep up the great work!

[@cyh5807]

great video man ! could you make a video about how do you command your teammates during games? like what do you want your defenders to do in certain scenarios? what do you look out for in your defence structure? and how do you make your defenders listen to you especially teammates your playing with for the first time( trails and selection session)

[@ConorOKeefe]

Thanks mate! I will try and speak about this at some point, but it is obviously dependent on the situation! You are trying to help your team solve problems in possession, or be hard to break down out of possession, by giving them information that they might not be able to see!

[@cameronchambers9744]

awesome video! just what I needed to get me through another week of revision.

[@ConorOKeefe]

Cheers Cameron, keep smashing it!

[@SuperAhmedhossam]

That evil laugh by Conor LOL xD xD xD xD xD

[@fdedcvjfi8236]

ayyyyyy lets goooo my favourite time of the week the next episode

[@ConorOKeefe]

Hope you enjoyed it!

[@fdedcvjfi8236]

@@ConorOKeefe I did thx

[@saifullahabdou5966]

Thank u soooo much im going to do this every day

[@ConorOKeefe]

Doesn't need to be every day! Just make it a part of your training week!

[@kyleesalleeofficial2534]

Hey Connor!! I am a big production nerd and even work in the industry. A couple good angles I would recommend for these training videos would be , setting the camera close the the goal line and getting a few there, getting a go pro or other sport camera and putting it in the back upper 90, and some slo mo videos would really add to your videos. I really enjoy these though! They are so thought out and give lots of great tips, as a goalie myself trying to improve, it’s great to see someone’s work ethic and motivation. I hope this helps!

[@ConorOKeefe]

Thank you! Appreciate that, & I'm glad you're enjoying them!

[@WakeBoris]

Thanks so much. You are so helpful with your videos. Can't water for the next video.

[@ConorOKeefe]

Thanks so much!

[@keepertribe1217]

Thanks Conor! I’ve done plyometrics in the past, but you introduced me to a few new exercises. Why not do plyometrics training more than once a week?

[@ConorOKeefe]

No problem! Glad it helps! I have a few Plyo exercises in my gym sessions (twice a week in season), and usually one Plyo session itself a week too

[@spirospitsinis416]

Class as usual ⚽⚽

[@ConorOKeefe]

Thanks Spiros!

[@DavidJB16]

Top lad Con, big respect for what you do!

[@ConorOKeefe]

Thank you mate!!

[@ellamrr612]

Love these videos. And I genuinely try a lot of these. 👍

[@ConorOKeefe]

Thanks! That's great, well done!

[@andrewpullen2984]

Many thanks, Andrew

[@yousseffahem3776]

First and good vid

[@ConorOKeefe]

Thanks mate!

[@mustafam5858]

Love this video! Quick question - in terms of improving stamina for goalkeeping, would you still value long-distance running training (5Ks for instance) or is it better to focus on things like sprints and other forms of training along those lines instead?

[@ConorOKeefe]

Thank you! Personally, I use both. I still like to have the occasional longer run to maintain my general fitness, but shorter sprints are obviously more position specific. Higher intensity/longer duration goalkeeping exercises are also beneficial

[@freddiecunningham1968]

L love this series I am a goal keeper with big hopes

[@ConorOKeefe]

Thanks Freddie!

[@vaibhavbishnoi3839]

Love u Conor ❤️

[@ConorOKeefe]

Big love mate!

[@zacharytan7100]

Thanks for the exercises! Will try them out!

[@ConorOKeefe]

No worries Zachary, hope they help

[@d_great8]

I can't practice these drills but I liked the vedio

[@huuko7867]

I am injured so i can relate.

[@ConorOKeefe]

They’re there when you need them! Thank you

[@andrewpullen2984]

Hey, was just wondering if you had any tips as I am also a keeper and I am doing a trial for a club in February.

[@ConorOKeefe]

Play your game! Don't try too hard to impress, instead just deal with each situation that occurs to the best of your ability. Trust yourself, communicate with your team, and be positive! I'm sure you will smash it. Good luck!

[@andrewpullen2984]

Thanks will do, love your vids keep it up!

[@razvan_armaghedon]

@@andrewpullen2984 Hey man, how did it go?

[@2010josem]

Thank you so much for the tips man, i was wondering if you could make a video n your diet and what to eat to add to your exercising, if you havent done it of course

[@ConorOKeefe]

Had one back in Series 3, but will try and make a new one soon!

[@kevo474]

Best keeper

[@ConorOKeefe]

Thanks man!

[@abidanedwards-absingoal6503]

Great video !!!!!

[@ConorOKeefe]

Thanks Abidan!

[@jersonlizardo7046]

Conner can u do drills on how to improve diving to your weak side

[@ConorOKeefe]

It's the same as normal drills, just do more reps on your weak side to help it improve!

[@jersonlizardo7046]

@@ConorOKeefe ok thank you

[@theosieurin3337]

It is possible you can show us on your insta story how much wear your gloves it takes to change pair ( for you)

[@ConorOKeefe]

It’s personal preference really!

[@theosieurin3337]

@@ConorOKeefe would you recommend to use them as a training and match gloves or just matches gloves ( btw nice vid as always 👍)

[@ConorOKeefe]

@@theosieurin3337 I personally have a pair for training and a separate pair for matches. Once I want to change my match gloves, they become my training gloves, if you know what I mean. I’m lucky to have more gloves nowadays, but when I was younger, i would have one pair for everything

[@theosieurin3337]

@@ConorOKeefe thank you 🙏

[@drewbridge2403]

Love it Con!!!!

[@ConorOKeefe]

Thank you bro!!

[@matistorulegris494]

Thakue for the plymetrics advice

[@ConorOKeefe]

You're welcome Matis!

[@jaahas4532]

Hi Conor, I'm 15 year old goalkeeper and I'm afraid to go to trainings and games because i am afraid i will make mistakes. are there any tips on how to get over this? Love your content👍

[@ConorOKeefe]

Everyone makes mistakes! But mistakes are the best times to learn how to improve! Give your all, try your best, and if you make a mistake, learn from it and move on! Mistakes are what help you to get better

[@CatCatchCold]

Does rolling helps much on absorbing impact when landing from a dive? I'm considering whether to apply it more intentionally on artificial turfs.

[@thebrems3]

Yes

[@ConorOKeefe]

I like to use it to reduce the impact. The ModernDay GK did a good post on this last week over on Instagram, so go and give it a look, it might be able to help

[@CatCatchCold]

@@ConorOKeefe Thanks a lot. I'll check it out.

[@CatCatchCold]

@@thebrems3 Sometimes I feel like doing almost a back roll when landing, but still not used to barrel roll. It feeling as if I already take all the impact and then perform a roll. Guess I'll just try them more to get the right feeling

[@thebrems3]

@@CatCatchCold I understand. I don't really roll. Only when I stretch myself the most.

[@thebrems3]

Another great episode mate! These are great plyometrics. If you were to do only 3 plyos for the rest of your career. would it be them=

[@ConorOKeefe]

Thanks you mate! If it were only 3 that I could do, I'd probably pick these; basic, no equipment needed, and cover the key areas well!

[@jodycampion4878]

Hello Conor have you got any exercises to make me be able to jump higher or improve my spring thanks

[@ConorOKeefe]

Hi Jody, that’s what this whole video was about!! These exercises will help to improve your jump height

[@kaijidoubell2249]

Hi Conor, I’m just wondering how tall you were at 14 and if height really does effect performance and technique differences.

[@ConorOKeefe]

I was probably about 5'8/5'9 at 14. Casillas = 5'11 and Courtois = 6'6. Both world class goalkeepers. Very different techniques. You have to build your game and your technique around your attributes. There is no one perfect height for a goalkeeper

[@SuperAhmedhossam]

@@ConorOKeefe I am 5'8 and I'm turning 30 very soon!! Every time I get beaten by a ball flying over my head, I keep wishing that I was 2 or 3 inches taller!

[@prashantdhusia3999]

Hi Conor which one's you like plyometric training or training at Gym🙄🙄

[@ConorOKeefe]

Both!

[@mateohusselin9998]

Hey Connor, I wanted your opinion on training outside of your normal trainings at your club. Is that something necessary to do. And is better to try and focus on the trainings you have already and try to get out everything you can. Or is training more often better. I now train Monday Tuesday Thursday and Sat I have a match.

[@ConorOKeefe]

Hi Mateo. It's something I didn't really do until I reached about 18, but I probably shouldve started a bit sooner. It's a great way to speed up your development, but the focus should always be to make sure that you perform at your best in team sessions and games, as they are the most important. Solo training should never harm those sessions, only give you the little bits extra you might need

[@mateohusselin9998]

@@ConorOKeefe thank you!

[@huuko7867]

Where do u get ur money from to have a Roof over ur head when ur not in sweden?

[@ConorOKeefe]

I’m currently staying at my parent’s whilst I’m in the UK, but things like KZbin and sponsorship are what help me to earn whilst I’m out of contract

[@goodolddays2305]

Hi conor, I'm a 14 year old keeper to and would like to know what did you do at my age to improve your overall performance

[@ConorOKeefe]

In all honesty, not much! At 14, I only really did my team sessions, and extra GK sessions at the weekend! I probably could've more to work on my technical skills!

[@goodolddays2305]

Thank you

[@aldinahmeti1035]

@@ConorOKeefe What do I do when My team don't do Goalkeeper Training Sessions the whole season

[@nekkon1989]

Can I sign Matt for fantasy league?

[@ConorOKeefe]

Ahah he'd love that!

[@annwalker5036]

Can you do swap my diet with your brother please can you do a backyard goalkeeping training I enjoyed that video please can you do again

[@ConorOKeefe]

Ahah maybe!

[@annwalker5036]

@@ConorOKeefe ok thank you

[@adrianocerasoli1253]

I love your channel connor big supporter, do have a genuine question though, I feel like all this is bad for your knees?

[@ConorOKeefe]

Thanks Adriano! You have to cushion the landings, and not land with straight legs. But if performed correctly, there shouldn't be any damage to the knees. If it hurts your knees for whatever reason, then I would speak to a physio

[@landysky3857]

Muy buen entreno compañero..eres un portero excelente...mi hijo juega de portero en el real betis y tiene un canal de KZbin...vasa 13 se llama el canal...felices fiestas amigo y saludos desde Sevilla

[@ConorOKeefe]

Muchas gracias hombre! Un saludo a ti y a tu hijo, espero que disfruta su futbol! Feliz navidad a ti y tu familia!

[@arunpeiris6648]

Almost 40k subs!

[@ConorOKeefe]

So close!

[@MrSpiralling]

As always good video

[@ConorOKeefe]

Thank you, glad you liked it

[@mateohusselin9998]

Can you show us what your time-table looks like for the entire week?

[@ConorOKeefe]

I did a video on this recently! S4Ep14!

[@e1330]

I'm defender but can I use these practice

[@ConorOKeefe]

Of course!

[@e1330]

@@ConorOKeefe My brother is 9 year old and is a talenful goalkeeper and I get so mutch tips from yiu to train him

[@ConorOKeefe]

That’s great! Glad they help!

[@Ammrahmad]

Hy Conor, how can I do practice at home for goalkeeping plzz reply 🥺🥺

[@ConorOKeefe]

Keep up the great work!!

[@jimbuckley2862]

Bit late to this, but been struggling particularly with taking off on high shots lately so Ollie Martin recommended I look into Plymoetrics. How many reps on each movement would you recommend in each session as such? 👍🏼

[@ConorOKeefe]

The reps can change, but I’ve got a Plyometric training programme on my website that should help!!

[@rivaldoleimapokpam2151]

Conor when do this session can we do every day

[@ConorOKeefe]

Its up to you! I wouldn't do it every day, twice a week should be enough!

[@danielecaracappa8215]

Merry Christmas !!!

[@ConorOKeefe]

Happy Christmas Daniele!

[@micheleb1158]

Can these drills be used to warm -up?

[@ConorOKeefe]

You would need to complete a warm up before doing these drills

[@mohanannanu8263]

What about panalty saving tips I'm waiting for 1 year for it do it man please

[@hellosocial1742]

One of ali alhabsi's gk mates trained me and he told me its impossible to always get 100% save between you and a penalty is 90% for the striker and 10% for you Also thier is a strategy where you move left and right in the goal mostly towards where your opponent is looking then going in the opposite direction and save the ball This doesnt always work so don't take this as a #1 goalie tips to saving a penalty

[@ConorOKeefe]

I'll be doing a video on it at some point, but every goalkeeper approaches penalties in a different way, there is no one right way!

[@brdzz]

I just bought your plyometric program I’m going to try it out today and I’ll come back after the full 8 weeks to give feedback

[@ConorOKeefe]

Love that!! Thanks Brandon, excited to hear what you think!

[@owen-draxler878]

Hi i have been doing this wtihout shoes and got a bit of knee pain. Do you know what kind of shoes are good for plyomatric training? Because i only have normal sneakers and football shoes.

[@ConorOKeefe]

I wear normal trainers for these exercises! Leave the exercises for a while if you are experiencing pain!

[@paullgs6698]

Hey connor i have a question what's your highest aim in your career

[@ConorOKeefe]

To play at the highest level I can!

[@gianf.c.v.]

Hola coonor. Gracias por todos los ejercicios que envias siempre en tu canal te saludamos la familia de costa rica los padres de gianfranco. Mi hijo es portero aqui en costa rica no estan habiertas las canchas pero entreno a mi hijo en nuestra casa y si le ayudan mucho tus consejos . Te enviamos un saludo . Y siempre estaremos atento a tus ejercicuos.

[@ConorOKeefe]

Muchas gracias por el mensaje amigo! Estoy feliz que los videos son bien para ti y tu hijo. Sigue con el buen trabajo. Feliz navidad!

[@ellisfretwell517]

Hi connor, what's your 100m PB?

[@ConorOKeefe]

Don't think I've ever done a competitive 100m! Main aim for me is to be fast over 5/10/15 metres!

[@divyanshupal306]

Can you tell about the reps and sets for all the exercises

[@ConorOKeefe]

Personal preference really! But full reps and sets for all exercises are in the Plyometric programme!

[@micheleb1158]

Come to Copenhagen 🇩🇰🇩🇰🧤🧤⚽️

[@TomTom-jl9zd]

starting as a goalkeeper and i find diving to my right side harder then my left?? or is it just me

[@ConorOKeefe]

Some people do! Just need to get some more reps on that side, build it up to the same level!

[@micheleb1158]

Are you currently in Sweden?

[@ConorOKeefe]

Back in the UK at the moment!

[@omarmohsen8672]

Is plyometric training suitable for an 8 year old?

[@mitchellslife3184]

hi connor i was wondering how many times do you to do plyometrics a week

[@ConorOKeefe]

Hi mate, I normally do at least 1 plyo session a week

[@mitchellslife3184]

@@ConorOKeefe thx because I was just starting to make my gk plan so I was just wondering when to do plyo

[@gmmoraes5378]

Hey man thanks for the video! In a previous video, I saw a comment from you mentioning that some players on your team are semi-pros, so I was wondering if this affects the number of training sessions of your team during the week? Would a semi-pro player be able to have a full-time job and participate in the team training sessions?

[@ConorOKeefe]

We train in the evenings, to accommodate those that do have another job. But we still train 4 days a week, with 1 game on the weekend, so it's an intense schedule for those who are part time!

[@gmmoraes5378]

@@ConorOKeefe Thank you!

[@igorherre8964]

hi coner makes a vlog about the foods you eat for breakfast, lunch and dinner, thank you send a hug to me in Brazil I thank you

[@ConorOKeefe]

I did one in Series 3! But will do another one soon

[@igorherre8964]

@@ConorOKeefe thanks

[@mileswilliams2562]

How often should plyometric training be done in a week

[@ConorOKeefe]

I have one session every 1-2 weeks!

[@richardprifti6687]

Can plyometrics be done on grass

[@ConorOKeefe]

Yes, if you like!

[@The-ReptileKeeper]

Single leg bounding surely thats just hoping forwards bounding is from one leg to another with exaggerated stride.

[@ConorOKeefe]

It's a similar movement to hopping, but your aiming for maximum distance, and coordinating the opposite leg at the same time

[@fouadchaaban5859]

Heyy

[@majo2841]

What was your height, when you was 16 yeras old?

[@ConorOKeefe]

Probably about 5'10

[@omarmohsen8672]

Is plyometric training appropriate for an 8 year old?

[@ConorOKeefe]

In smaller doses, it's definitely something that they can try and start to learn about!

[@mtisboss2775]

9:16

[@oisinspillane2146]

Dairy milk fruit and nut😂

[@ConorOKeefe]

Frankie's favourite!

[@oisinspillane2146]

@@ConorOKeefe same here

[@bge2371]

Yeah let me just skip to 6:09 aka 69 nice try Conor

[@gordonking2345]

Hi Conor thanks for the video. Can these 3 exercises be effective when performed on grass. In the video you are on a running track?⚽️👐🥅

[@ConorOKeefe]

Hi Gordon, yes you can use them on grass too if you prefer