This article was taken from the Premier Soccer-Site Champions Soccer Training.com
The position of the Soccer Goalkeeper, or “Goalie”, is quite different to any other in football.
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 Jerk
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.
This article was taken from the Premier Soccer-Site Champions Soccer Training.com
