Workouts for Goalkeepers

To experience maximum performance benefits from training, goalies need to focus more on certain aspects of strength and conditioning and less on others. The most successful programs focus on the following building blocks:

The metabolic system can be divided into two parts: aerobic and anaerobic. Every activity and position in goalkeeping relies partially on both systems–it’s the proportion of each that’s the key. The majority of goalie movement is anaerobic, consisting of short bouts of intense activity with intermittent rest in between. Nevertheless, some level of aerobic training is useful for general conditioning and endurance development, especially in soccer and lacrosse, where goalies are expected to sprint for short distances several times a game.

Muscular strength is important in many movements, especially in generating power when clearing and starting the counter-attack. Soccer goalkeepers also use muscular strength during vertical jumps when leaping or challenging an opponent.

Muscular endurance is essential for performing skills and movements over and over during a game. When goalkeepers experience a breakdown in form or technique late in contests, muscular fatigue is often to blame. For this reason, muscle endurance should always be a major focus of goalie training.

Coordination is an obvious necessity for all types of athletes, but it’s of utmost importance to goalies. In the blink of an eye, they have to decide whether to kick out a leg, flash a catching glove, or dive forward or laterally, all without losing control and ending up off-balance and out of position. The best goalies often think one or two moves ahead of what they’re doing at any given moment, and they must be highly coordinated to produce fluid, dynamic movements in rapid succession.

Quickness is the keystone for most successful goalkeepers. The term can mean different things to different athletes, but in this context, it’s a blend of two main attributes: speed and agility. For everything from establishing position to making saves to preventing injuries, quickness is a goalie’s best friend. Developing it should be a focus of every training regimen.

Source: Soccer Tool Box

Solo Drills for Goalkeepers.

You can do these drills on your own, with minimal equipment, which is ideal in this time of lockdown if you want to keep improving and you don't have anyone who can help you train. This video focuses on Handling, Footwork, Diving, Blocking & High Balls, so there should be plenty in there to keep you chasing improvement.

Goalkeeper Home Training sessionS

These videos provides goalkeepers with a set of exercises to work on specific to the technical/physical aspects of goalkeeping.

Dynamics, co-ordination and body control

This is a goalkeeper training video, showing dynamic exercises that can be used for improving mobility, coordination, and in turn, body control. These exercises can be done as a warm up before a session as activation, or even during a session / after a session prior to static stretching.

Goalkeeper Specific Speed and Agility Drills

Strength, mobility and injury prevention with resistance bands

This is a goalkeeper training video showing various exercises that can be done with a elastic resistance band to increase strength, mobility and even help prevent injuries. When doing these exercises, make sure to do them slowly and under control, not letting your knees sway inward nor outward, for example. Note that some clips are with increased speed, all exercises should be done slowly and under control. Many elite level clubs use resistance bands during warm up before matches, because they help activate smaller muscles, as well as tendons and ligaments.

Technical aspects of taking goal kicks