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Training plan:
S&C for Goalkeepers
This goalkeeper strength & conditioning training programme has been created to show you how professional goalkeepers train during the season to perform at the very highest level.
✅ Learn what S&C professional goalkeepers do
✅ Designed to enhance performance
✅ Includes sets, reps, videos, and drills
✅ Built by coaches, for coaches
✅ 100% free
Learn how goalkeepers in the best leagues train
What is S&C for goalkeepers?
Amongst other movements, goalkeepers need to be able to jump and move powerfully and quickly both in a linear direction (i.e. forwards and backwards) and in a lateral direction (i.e. side to side). As goalkeepers need to be able to move quickly and powerfully, their training regime must also include strength & power development rather than focusing purely on technical skill development.
S&C for goalkeepers should therefore be heavily focused on short-distance acceleration-based speed training (i.e. 5m accelerations) and short-distance lateral change of direction. However, elements of longer distance sprints (>10m) should not be neglected.
Training should also be predominantly unilateral. It is believed that unilateral training (training that involves one side of the body) is more effective than bilateral training (involving both sides of the body) in improving physical performance variables such as single-leg maximal strength, acceleration and change of direction speed.
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What are the physical demands of goalkeepers?
Elite goalkeepers cover an average of 5000m during a game, of which as much as 68% is classified as low intensity and only ~ 0.8 % as high intensity, such as sprinting (>25.2 km/h) and high-speed running (HSR)(19.8-24.8 km/h). Elite goalkeepers generally have a total sprint distance of ~ 11 m, compared to ~ 97-313m for elite outfield players. They also perform ~ 56 m of HSR per game, in contrast to the considerably greater distances of ~ 500-1100m in HSR executed by outfield players.
Even though the frequency of explosive actions is far below what outfield players perform in an average game, the performance of goalkeepers is often seen as game-decisive. Because goalkeepers have such an important role to play in the result of a football match, everything possible must be done to maximise the performance of goalkeepers – including optimising their physical performance.
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Who is this guide for?
✅ Strength & conditioning coaches
✅ Sports scientists
✅ Personal trainers
✅ Physiotherapists
✅ Coaches
✅ Athletes
✅ Gym-goers
This free goalkeeper training programme can added to your daily routine immediately to ensure you maximising performance 😁
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