Soccer Goalkeeper Training

These athletes are of a “special breed” so to speak, physically and mentally very strong.

The Energy-Systems and Strength Qualities are not the same, even in the Prime-Movers Department there are some additions: the Upper Body requires more attention than in other players.

On a Mind/Mental Performance-Level the Soccer Goalie must be able to handle enormous pressure.

Another important training factor:

Goalies have more recovery-time/less total work-volume, and thus can handle extra build-up work: even in-season !;-)

Goalkeepers:

• Strength Qualities: Power(Explosive Strength)

• Energy System(s): Atp/Pc-Power

• Energy-System Training/Endurance-Work: None.

Additional Exercises, to be emphasized:

1:Power Clean

2:Power Snatch

3:Sideways Sled-Drags(Lateral Speed is emphasized)

4:Lunges(to be emphasized)

5:Calf-Work

6:Psoas/Hip-Flexion(Once Abs are strong,ie.:Crunches→Garhammer-Raises→Hip-Flexion.)

• Eccentric Decline-Sit-Ups

• Leg-Raises

• Sit-Ups(from flat to decline)

• Eccentric Leg-Raises(Supine)

• Decline Med.Ball-Throw(with Hip-Flexion)

• Crunches/Sit-Up,etc.,Hip-Flex.-Supersets(Pre-Exhaustion)

• Abs-Levers

Note: Find these Exercises and many many more in the Exercise-Section, coming soon !;-)

7.Neck

8.Shoulder(Subscap, External Rotators, Lats)

9.Grip(Open, Wide-Grip Emphasis, ie.:Flexor Digitorum Profundus)

10.Lower Back

Outside of these special considerations, the rest of the Physical Development for Soccer Goalies follows the exact same guidelines as that for other soccer positions.

Find the Soccer Goalkeeper Training Guidelines here:

Strength Training Specifics

Soccer Training

Soccer Programs

Flexibility

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