We all know the importance of physical preparation in football nowadays, although it is necessary to highlight important differences between the physical preparation of an outfield player and a goalkeeper. The level of intensity when involving certain muscle groups in resistance or power actions differs significantly if it is an action performed by one or the other. The control of the impact in the goalkeeper’s actions is a very important element to take into account in order to identify muscle groups and joint areas that must be trained in order to strengthen them. In this way we will avoid injuries due to repetition or forced execution the more trained and strengthened the muscle groups involved in their execution are.
In today’s article we are going to show you a complete physical preparation programme for toning and strengthening developed expressly for goalkeepers.
Shoulder: Priority joint
The shoulder is one of the most mobile joints in the body and is important and necessary for the goalkeeper. It is a complex structure that is often subjected to a lot of stress due to its involvement in cushioning falls along with the support of the arms and therefore requires specific strengthening.
Shoulder training should be performed two days per week using the following specific exercises to strengthen the deltoid:
- Lateral raises with resistance using dumbbells or elastic bands
- Front raises
- Shoulder press on machine or elastic band with bottom hold
- Face-pull using elastic band
- Bird with dumbbells
Number of sets per exercise: 3 x 10-12 repetitions with the last repetition held in an isometric position for 10 seconds.
Rest between sets: 1-1.30 minutes
The execution of the movements shall be simultaneous with both arms at the same time and the negative return movement must be slow and controlled..
Leg: Boosting our leap
Whether a goalkeeper has a greater ability to reach a ball out of his hands depends not only on his height but also on the jumping ability he is able to generate to reach it. Height makes the job easier, but it is by no means everything. There are a number of goalkeepers of average height whose ability to drive far exceeds the greater height of others. The leg is the spring in our body that allows us to go so high and so far depending on how it is prepared.
The muscles involved in jumping are the quadriceps, biceps femoris and calf muscles, and in the case of displacements to set up the leg in stretching, also the adductors and abductors.
They are all part of the lower body and should be trained at least one day a week using the following specific exercises for toning:
- Vertical jump with suspension
- Lunge sideways with the same leg
- Lunge forward alternating both legs
- Back kick with elastic band and same leg
Number of sets per exercise: 3 x 10-12 repetitions
Rest between sets: 1-1.30 minutes
In the case of squats, remain in the isometric position for 10 seconds during the last repetition.
Lower back and core: Safety and balance
If there is one thing the goalkeeper needs in all his actions, is maximum safety and body balance. This is achieved by strengthening the lower back (safety) and all the muscles that make up the core (balance).
- The main muscles responsible for achieving maximum stability and a greater sense of security are the abdominal, lumbar or lower back, pelvis and gluteal muscles. They all form part of the core and should be trained twice a week using the following specific exercises, this time through high-intensity interval training (HIIT) routines:
- Lying leg raises
- Bicycle on the floor
- Hip raises
Number of sets per exercise: The greatest possible number of repetitions of each exercise shall be performed for 20 seconds per exercise without stopping, linking the five exercises in succession. Two equal laps shall be performed to complete a series. Once the two laps have been completed, rest for 2 minutes and start again, and so on until three complete cycles have been completed.
With this training routine we want to show you the importance of an adequate specific physical preparation for goalkeepers, thanks to the strengthening of the different muscle groups mentioned above, you will achieve better results and avoid possible sports injuries.
From HO SOCCER we trust that this training methodology will help you to increase your skills as a goalkeeper and improve your results.
Josemi Rodríguez | Rayo Vallecano Madrid
Goalkeeper Women´s Coach