6-Week Strength Program For Goalkeepers

Program Introduction

Thank you for taking the time to view and use this exercise program.

The following strength and conditioning program has been designed using a holistic approach with exercises Scientifically-proven to develop the following outcome:

Strength

Give yourself a confidence score out of 10 (0= not confident, 10= maximum confidence) on where you are with your strength. At the end of the program, give yourself another score and let me know if it improves!

Over the next 6 weeks, you will be required to be consistent and disciplined if you want to see results.

Aim to have at least 1, if not 2 of these session per week.

I appreciate this may be difficult with multiple matchdays per week, so do your best and look to progressively overload each week using the Loading Guidance.

Strength is important as it allows us to build the foundations to develop power, which as a goalkeeper is one of the most important performance parameters.

Strength and power have a close relationship. If we can develop strength, it puts us in a great position to develop power.

Take pride in your recovery and nail the basics:

• Nutrition

• Hydration

• Sleep

Happy training!

Farhan :)

Program Disclaimer

Please remember, it is your responsibility to warm-up efficiently and Go Football Academy takes no responsibility in any injuries that occur during or after the timeframe of this exercise program.

The selected exercises must be safely set-up and carried out and the responsibility is on the athlete.

Loading Guidance

Exercise Alternatives

The exercise alternatives are only to be used if athletes are unable to perform an exercise due to equipment/facility limitations.

Please DO NOT select exercises based on preference. Be disciplined and stick to your specific program!

The overhead squat is one of the most challenging lifts, so if you haven’t done it before use a resistance band to get used to the mechanics.

Then use a fixed barbell (small barbell with the rubber ended weights) to get used to the mechanics WITH load.

Once you have comfortably done both with PERFECT form, use a standard olympic barbell. Once you get here, you don’t need much weight at all.

Warm-up

Please ensure you do some wrist activation exercises before Overhead Squats, low weight and high reps (10-12).

This is on top of your usual RAMP protocal warm-up. Raise, Activate, Mobilise/Mobility and Potentiate.

Warm-up sets (1 X 10 @ 30% of 1RM) for first exercises are still mandatory.

Exercise 1

Overhead Squat

Safety/Setup

• J hooks should be armpit height

• Safety arms removed (if necessary) - if your gym does not have

• Find hand grip first by holding by barbell in your hands and pushing your hands out so that your arms are fully extended - use your hip crease to hold the bar momentarily for balance to do this

• Remember this placement and re-rack the barbell

Preparation

• Walk the barbell out in a normal Back Squat position out of the rack

• Grip the bar where you just found your hand placement

• Use a push press technique to get the barbell above your head, elbows lockout

• Your grip should be as if you’re trying to pull apart the barbell

• Pick a spot to keep your eyes fixated on throughout the lift, keep them there

• Keep your chest strong, don’t let it collapse

• Engage your core (as if you’re about to be punched)

• Take a deep breath in and begin descent

Descent

• Begin descent and utilise your hip hinge

• As you descend, the weight distribution will move towards your heels

• Hips should finish just below the knees

Ascent

• Maintain a strong grip on the bar and push up with maximum effort

• As you begin to ascend, weight distribution will move forwards to the midfoot

Finish/Re-Rack

• After the last rep, catch the barbell on your Trapezius (shoulder shelf), soften hips and knees on contact to allow this and reduce injury risk

Exercise 2

Bulgarian Split Squat

Safety/Setup

• Find a stable elevated surface to rest your foot up

• Face away from the bench/elevation, place the laces of your left foot on the bench and draw your left knee to as close to the bench/elevation and floor as possible

• Now create a right angle with your right knee by adjusting your right foot

• This is your feet positioning, place a marker next to it or make a mental note

• (Repeat for other leg if necessary)

Descent

• One dumbbell per hand

• Hinge your hip to create the movement

• Back knee should move towards the bench/elevation

• Descend and keep the weights alongside your calf (as if you’re pulling up/down socks)

• Bottom depth at the ankle

Ascent

• Drive up through your heel and extend your knee

• DO NOT fully extend the knee at the top of the lift, this loses tension and increases injury risk.

• Slight bend of knee at top is fine

Exercise 3

Lateral Squat

Safety/Setup

• Hold the dumbbell with ends facing the floor and ceiling (Goblet Squat position)

Descent

• Take a large stride out to the side

• Weight distribution should be through your hip, knee and heel at the bottom of the lift

Ascent

• Push back up by extending your knee and returning to standing position

Exercise 4

Glute Bridge

Safety/Setup

• Rest the bottom of your scapula (shoulder blades) on a bench or step

• Rest the barbell just below your hip bone

• Back flat, not slouched

• Shins should be perpendicular (vertical) to the floor

• The starting position for the set is not from the floor

• Bring the barbell up to where your hips are just below your knees

Ascent

• Push through with your glutes and pause slightly at the top

• Your knees should remain vertical throughout ascending

• Your hips should be slightly above your knees at the top of the lift

Descent

• Control the weight back down as slowly as you can until you reach the starting position again

• Pause, go again

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