Hey all. So figured this would be the best place to put this in here.

I am a goalkeeper and currently trying to get myself back in to shape. I can go to the gym and so on and do the usual stuff, but then I may not be doing things that help me as a goalkeeper.

Is there anyone out there that can suggest a weekly training/gym plan for goalkeeping/goalkeepers?

Any advice is greatly appreciated.

My greatest weakness is keeping.

Forbze, who only occasionally posts here, is a pretty experienced keeper.

Jimmy Frasers page...

http://www.internationalgoalkeepers.com/content_common/index.aspx?id=c697290c-b1da-4407-b4fe-0c8427ad588a

This is a good resource, Zoebonnie.=d>

Fraser differs from playing out from the back doctrine from the FFA NC in the teenage years downwards, but he makes points that are sage in terms of results.

The new FFA NC also suggests different hand positioning from the older methods.






Edited by Decentric: 29/8/2013 10:46:38 PM

Just out of interest what does the curriculum say about playing out from the back?

Spider talks about pushups a lot - they do more of that in Milan than weights apparently.

Get down the park and set up a circuit for yourself that incorporates pushups, situps, squats and sprints. Basically all the elements of a keeper's game.

Warm up, do some running and then do the circuit. Find a way to use the ball as well.

If you're out of shape do your sprints at about 50-70% as you don't want to pull any muscles. Build it up gradually.

Get your legs strong through lots of squats and keeper jumps for the ball as you toss it up.

That's one of my weak points. Goal kicks are shocking, defenders have to take them for me.

Try this to strengthen your legs:

One set:
10 squats
50% run 20m
Run backwards 20m
10 keeper jumps tossing the ball up and catching.

Do them all with the ball.
Do 10 sets. 30-40sec break between sets.

You can vary numbers but still do 10 sets.

Do it 3 times a week and you'll be fine for next season.

Edited by thupercoach: 20/9/2013 03:55:37 AM

Hey - I would start off by just building a good fitness base, The normal interval running type stuff until you've built up muscle strength again. Meanwhile you could start with light weights in the gym, but nothing too focused. If you haven't played for a while, you'll probably need to lighten up a few kilo's so watch your food too.

Once you've built up strength & loosened up a bit, I would then start looking at working on keeper specific stuff. Focus on high intensity work, with long periods of rest - i.e. sprint at 100% for 20 seconds, and then rest until you've caught you're breath back. Remember - you are a goalkeeper, so train like one, not like a striker. We very rarely go for long sprints, or have 5 minutes of continuous work out as a keeper.

I would also now start focusing on your core strength, so look at doing bridging, sit ups, back strengthening exercises as well as squats etc.

The most important thing though - is get back in goal, fitness will make a great amount of difference, but a lot of goalkeeping is muscle memory and positioning, both hard to get back without being in goal.

Goal Kicks are all about timing - Most people try to run up and kick the bladder out of the casing, but what that normally results in is people slicing the ball or not hitting it cleanly.

Most of the kids I coach have this issue, so all I do is get them to stand about 10 meters apart, and then practice getting the technique right and take distance out of the picture at first. As they get more confident, I get them to take a couple of steps back, then they repeat. I get them to do this until they are kicking the full width of the pitch without issues.

Every keeper should be able to master goal kicks - you just have to stay loose before the kick. The best result for everyone however is a short ball to the defenders!

Where have you been Forbze?

We need your keeping knowledge on here.

The NTC women's coach, also a Matildas assistant coach, gets field players and keepers to take a big last step to generate power for shooting, or distance kicking.

Of course the head varies in position over the ball, depending on whether one wants distance, or power with the ball moving lower to the ground.