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Goalkeeper Specific Weight Training
Although goalkeepers don’t run across the field in any one game they have to be constantly aware of the action on the field. Also, they must be ready and able to move quickly – backwards, forwards, and side-to-side – in a short amount of time. Explosive movements are also vital to this position, as well as throwing, kicking, and the ability to concentrate on a frenzy of players all aiming at the goal!
But goalkeepers have done some pretty unpredictable and uncharacteristic things. I’ve seen some crazy plays where keepers rush out of the box to head the ball clear, or run up for a corner kick at the end of a game. These quick sprints and movements require speed, concentration, and strength, and this is where weight lifting and plyometrics can help.
But reflexes are also crucial skills a goalkeeper must have. That’s right, goalkeepers need to have their reflexes, or reaction time, in tiptop shape in order to prevent the opposing team from scoring a game-winning goal. Without reflexes, the goalkeeper is nothing.
QUOTE: "The goalkeeper is the lone eagle, the man of mystery, the last defender. Less the keeper of a goal than the keeper of a dream." - Vladimir Nabokov
The goalkeeper’s reaction time must be extremely acute and cautious to deflections, sudden shots, switches in angle of attack, and flight of the ball. These reflexes can be improved through weight lifting and plyometrics. Basically, the goalkeeper must build strength, agility, balance, and quickness through goalkeeper-specific training programs. Listed below are the recommended areas goalkeepers should strive to perfect.
• Upper body
• Lower body
• Improvement in the vertical leap
• Finger and wrist strength
• Lateral quickness
• Footwork
• Striking the ball with power and distance
More Goalkeeper Information
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