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Athletic Strength Plan: Soccer Goalkeeper
Liberty University
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Program Overview
Soccer has rich historical roots that date back many centuries. Even though the game has
changed a lot over the years, its origins may be found in ancient China around 2,000 years ago
(Bandyopadhyay & Naha, 2019). Early soccer variations can be found on several continents
according to archeological data. The game was, however, formalized into what it is today by the
British. They created regulations for soccer in the 19th century, which helped to make it the
popular global sport it is today. In the years since+soccer has helped people come together around
a shared love and transcend boundaries. In recent history, soccer has been crucial to
many+significant geopolitical events. It has even served as a stand-in battleground for the
advancement of women's rights (Bandyopadhyay & Naha, 2019).
A planned method of strength training called linear periodization progressively raises
intensity while lowering volume (T. Chandler & Brown, 2018). Because it offers a clear route of
growth and lowers the risk of injury and overtraining, it is perfect for soccer players.
Fundamentally, linear periodization is gradually increasing to heavier weights with fewer
repetitions over time after beginning with lighter weights and more repetitions. Maximizing
performance gains while reducing tiredness and exhaustion is the aim.
The reason I included these core lifts in my program is that they are a staple in every
weight training regimen. Multiple muscular groups and minor stabilizer muscles are used in
these movements. These power movements are multijointed. Muscular fiber stimulation plays a
crucial role in achieving maximum muscular development. The maximum amount of fiber is
used in these powerful compound motions because they place an extreme amount of stress on the
muscles (Oliva-Lozano & Muyor, 2020). This synergistic muscle group's high degree of
functional strength is a result of their motor cooperation.
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The concept of progression states that you must raise the intensity of your workouts as
your body adjusts to them to+maintain your improved fitness. To observe growth, this program
will increase the weight and intensity. The off-season is the focus of this program. The off-season
offers a chance to establish the foundation for enhanced performance. Athletes can concentrate
on developing strength, mobility, and power training, as well as mastering correct movement
mechanics.
Athletic Characteristics
The program that follows is intended for a male athlete who plays professional soccer as
a goalkeeper. The male athletes were found to be 22.5 ± 4.9 years old, weighing 72.4 ± 7.9
kilograms, measuring 179.7 ± 6.8 centimeters in height, and having a body fat percentage of 8.5
± 3.0 with a skeletal muscle mass of 36.6 ± 4.3 kilograms, according to the assessment
conducted by Spehnjak et al., 2021. Additionally, a study by Ibrahim et al.(2022) included male
athletes who were 20 ± 5 years old, with a body mass of 80.6 ± 8.9 kg and a height of 187.4 ± 3.8
cm. A goalkeeper must be able to jump, dive, catch, throw, and kick. Upper body strength and
power are crucial, but so are lower body and core strength and power (Ibrahim et al., 2022). The
study by Ibrahim et al. (2022) examined the three-dimensional kinematics and kinetics of 11
goalkeepers diving to save balls that were 30 cm and higher (190 cm). Greater average horizontal
velocity and power at contralateral push-off were seen in the post-training findings, which
decreased the normalized dive time. This resulted in an additional 42 centimeters of goal area
coverage during a penalty situation.
Initial Assessment
For this program, a male athlete aged 23 who weighs 160 pounds, is six feet and ten
inches tall, and has an 11% body fat percentage is assumed. Goalkeepers need to be swift on
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their feet and able to change direction to make saves. Agility workouts help improve
coordination, footwork, and response time. Another crucial component of goaltender fitness is
explosiveness. Goalies must have quick reflexes and high jumping abilities to make saves.
Explosive pushups and box jumps are plyometric exercises that can help develop explosive
power. The pre-training and post-training findings differed noticeably. The post-training results
showed higher power (+523 W, 95% CI = [313, 732]) and average CoM horizontal velocity
(+.82 m·s−1, 95% CI = [.62, 1.02]) at contralateral push-off compared to pre-training. The
normalized dive time decreased (-.008 s^m−1, 95% CI = [-.014, -.002]) during post-training in
comparison to pre-training as a result of these changes (Ibrahim et al., 2022). As per Silva et al.
(2015), strength/power training regimens ought to include a substantial amount of exercises that
focus on improving the effectiveness of stretch-shortening-cycle workouts and strength-based
actions that are specific to soccer.
Training Phase: Off- Season
Week 1 SEE APPENDIX A FOR WARM-UP AND COOL DOWN EXERCISES
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Lower-Strength
Squat Jumps
(3 sets of 8 reps)
20lbs
Kettlebell Swing
(3 sets of 8 reps)
15lbs
Dumbbell Goblet
Squat
(3 sets of 8 reps)
30lbs
Calf Raises
(3 sets of 8 reps)
Lunges
(3 sets of 8 reps)
Upper-Strength
Front Raise
(4 sets of 6 reps)
10lbs
Dumbbell Flies
(4 sets of 6 reps)
20lbs
Bicep Curls
(4 sets of 6 reps)
25lbs
Triceps
Extensions
(4 sets of 6 reps)
20lbs
Push-Ups
Core-Strength
Flutter Kicks
2 sets 30
seconds
Planks
2 sets 1minute
Russian Twists
2 sets 30
seconds with
10lb plate
Sit-Ups
2 sets 45
seconds
Mountain
Climbers
Goalkeeper Specific
Training- Explosive
Volley Catching (against a
wall)
(4 sets of 10 reps)
Cutbacks w/ Collapse
Diving
(4 sets of 10 reps)
Cutbacks w/ High Diving
(4sets of 10 reps)
Shuffling w/ Low Dive
(4 sets of 10 reps)
Reposition & Dive
Active
Recovery
Walking
30:00
minutes
Yoga
15:00
minutes
Massage
Gun 10:00
minutes
Stretch
Routine
20:00
minutes
Cardio
Stairs
45:00 minutes
1-2 RPE
Hill Sprints
10:00 minutes
7-8 RPE
Run
30:00 minutes
3-4 RPE
Rest Day
5
20lbs
30 second rest
between each set,
and 2-minute rest
between each
exercise.
Till Failure
30 second rest
between each
set, and 1-
minute rest
between 1st 4
exercises 2-
minute rest after
pushups.
2 sets 1 minute
30 second rest
between each
set, and 2-
minute rest
between each
exercise.
(4 sets of 10 reps)
30 second rest between
each set, and 2-minute
rest between each
exercise.
10-minute
rest
between
each
exercise.
10-minute rest
between each
exercise.
Week 2
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Core-Strength
Flutter Kicks
2 sets 45 seconds
Planks
2 sets 2 minutes
Russian Twists
2 sets 30 seconds with
15lb plate
Sit-Ups
2 sets 60 seconds
Mountain Climbers
2 sets 2 minute
30 second rest
between each set, and
2-minute rest
between each
exercise.
Upper-
Strength
Front Raise
(4 sets of 4
reps)
15lbs
Dumbbell
Flies
(4 sets of 4
reps)
25lbs
Bicep Curls
(4 sets of 4
reps)
25lbs
Triceps
Extensions
(4 sets of 4
reps)
25lbs
Push-Ups
Till Failure
30 second
rest
between
each set,
and 1-
minute rest
between 1st
4 exercises
and 2-
minute rest
Rest Day Cardio
Stairs
50:00 minutes
1-2 RPE
Hill Sprints
15:00 minutes
7-8 RPE
Run
35:00 minutes
3-4 RPE
10-minute
rest between
each exercise.
Lower-
Strength
Squat Jumps
(3 sets of 6
reps) 25lbs
Kettlebell
Swing
(3 sets of 6
reps)
20lbs
Dumbbell
Goblet Squat
(3 sets of 6
reps)
35lbs
Calf Raises
(3 sets of 6
reps)
Lunges
(3 sets of 6
reps) 25lbs
30 second
rest between
each set, and
2-minute
rest between
each
exercise.
Goalkeeper
Specific Training-
Explosive
Volley Catching
(against a wall)
(4 sets of 12 reps)
Cutbacks w/
Collapse Diving
(4 sets of 12 reps)
Cutbacks w/ High
Diving
(4sets of 12 reps)
Shuffling w/ Low
Dive
(4 sets of 12 reps)
Reposition & Dive
(4 sets of 12 reps)
30 second rest
between each set,
and 2-minute rest
between each
exercise.
Active Recovery
Walking
30:00 minutes
Yoga
15:00 minutes
Massage Gun
10:00 minutes
Stretch Routine
20:00 minutes
10-minute rest
between each
exercise.
6
after
pushups.
Week 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Goalkeeper Specific
Training- Explosive
Volley Catching
(against a wall)
(4 sets of 14 reps)
Cutbacks w/ Collapse
Diving
(4 sets of 14 reps)
Cutbacks w/ High
Diving
(4sets of 14 reps)
Shuffling w/ Low Dive
(4 sets of 14 reps)
Reposition & Dive
(4 sets of 14 reps)
30 second rest between
each set, and 2-minute
rest between each
exercise.
Rest Day Cardio
Stairs
50:00 minutes
1-2 RPE
Hill Sprints
15:00 minutes
7-8 RPE
Run
35:00 minutes
3-4 RPE
10-minute rest
between each
exercise.
Lower-Strength
Squat Jumps
(3 sets of 6 reps)
30lbs
Kettlebell Swing
(3 sets of 6 reps)
30lbs
Dumbbell Goblet
Squat
(3 sets of 6 reps)
40lbs
Calf Raises
(3 sets of 6 reps)
Lunges
(3 sets of 6 reps)
30lbs
30 second rest
between each
set, and 2-
minute rest
between each
exercise.
Active Recovery
Walking
30:00 minutes
Yoga
15:00 minutes
Massage Gun
10:00 minutes
Stretch Routine
20:00 minutes
10-minute rest
between each
exercise.
Core-Strength
Flutter Kicks
2 sets 50 seconds
Planks
2 sets 3 minutes
Russian Twists
2 sets 30 seconds
with 20lb plate
Sit-Ups
2 sets 65 seconds
Mountain
Climbers
2 sets 3 minutes
30 second rest
between each
set, and 2-
minute rest
between each
exercise.
Upper-Strength
Front Raise
(4 sets of 4 reps)
20lbs
Dumbbell Flies
(4 sets of 4 reps)
30lbs
Bicep Curls
(4 sets of 4 reps)
30lbs
Triceps
Extensions
(4 sets of 4 reps)
30lbs
Push-Ups
Till Failure
30 second rest
between each
set, and 1-
minute rest
between 1st 4
exercises and 2-
minute rest
after pushups.
Week 4
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Upper-Strength
Front Raise
(4 sets of 3 reps)
30lbs
Dumbbell Flies
(4 sets of 3 reps)
40lbs
Bicep Curls
(4 sets of 3 reps)
40lbs
Triceps
Extensions
(4 sets of 3 reps)
40lbs
Cardio
Stairs
60:00 minutes
1-2 RPE
Hill Sprints
25:00 minutes
7-8 RPE
Run
40:00 minutes
3-4 RPE
10-minute rest
between each
exercise.
Lower-Strength
Squat Jumps
(3 sets of 5 reps)
40lbs
Kettlebell Swing
(3 sets of 5 reps)
40lbs
Dumbbell Goblet
Squat
(3 sets of 5 reps)
50lbs
Calf Raises
(3 sets of 5 reps)
Lunges
Rest Day Core-Strength
Flutter Kicks
2 sets 60 seconds
Planks
2 sets 3 minutes
Russian Twists
2 sets 30 seconds
with 25lb plate
Sit-Ups
2 sets 2 minutes
Mountain
Climbers
2 sets 3 minutes
Active Recovery
Walking
30:00 minutes
Yoga
15:00 minutes
Massage Gun
10:00 minutes
Stretch Routine
20:00 minutes
10-minute rest
between each
exercise.
Goalkeeper
Specific
Training-
Explosive
Volley Catching
(against a wall)
(4 sets of 16
reps)
Cutbacks w/
Collapse Diving
(4 sets of 16
reps)
Cutbacks w/
High Diving
(4sets of 16 reps)
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Push-Ups
Till Failure
30 second rest
between each
set, and 1-
minute rest
between 1st 4
exercises and 2-
minute rest
after pushups.
(3 sets of 5 reps)
40lbs
30 second rest
between each
set, and 2-
minute rest
between each
exercise.
30 second rest
between each
set, and 2-
minute rest
between each
exercise.
Shuffling w/
Low Dive
(4 sets of 16
reps)
Reposition &
Dive
(4 sets of 16
reps)
30 second rest
between each
set, and 2-
minute rest
between each
exercise.
Week 5
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Cardio
Stairs
60:00 minutes
1-4 RPE
Hill Sprints
25:00 minutes
8-9 RPE
Run
40:00 minutes
4-5 RPE
10-minute rest
between each
exercise.
Rest Day Goalkeeper
Specific
Training-
Explosive
Volley Catching
(against a wall)
(4 sets of 18
reps)
Cutbacks w/
Collapse Diving
(4 sets of 18
reps)
Cutbacks w/
High Diving
(4sets of 18 reps)
Shuffling w/
Low Dive
(4 sets of 18
reps)
Reposition &
Dive
(4 sets of 18
reps)
30 second rest
between each
set, and 2-
minute rest
between each
exercise.
Upper-Strength
Front Raise
(4 sets of 3 reps)
35lbs
Dumbbell Flies
(4 sets of 3 reps)
45lbs
Bicep Curls
(4 sets of 3 reps)
45lbs
Triceps
Extensions
(4 sets of 3 reps)
45lbs
Push-Ups
Till Failure
30 second rest
between each
set, and 1-
minute rest
between 1st 4
exercises and 2-
minute rest
after pushups.
Active Recovery
Walking
30:00 minutes
Yoga
15:00 minutes
Massage Gun
10:00 minutes
Stretch Routine
20:00 minutes
10-minute rest
between each
exercise.
Core-Strength
Flutter Kicks
2 sets 60 seconds
Planks
2 sets 3 minutes
Russian Twists
2 sets 30 seconds
with 25lb plate
Sit-Ups
2 sets 2 minutes
Mountain
Climbers
2 sets 3 minutes
30 second rest
between each
set, and 2-
minute rest
between each
exercise.
Lower-Strength
Squat Jumps
(3 sets of 5 reps)
45lbs
Kettlebell Swing
(3 sets of 5 reps)
45lbs
Dumbbell Goblet
Squat
(3 sets of 5 reps)
55lbs
Calf Raises
(3 sets of 5 reps)
Lunges
(3 sets of 5 reps)
45lbs
30 second rest
between each
set, and 2-
minute rest
between each
exercise.
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Week 6
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Core-Strength
Flutter Kicks
2 sets 60 seconds
Planks
2 sets 3 minutes
Russian Twists
2 sets 30 seconds
with 25lb plate
Sit-Ups
2 sets 2 minutes
Mountain
Climbers
2 sets 3 minutes
30 second rest
between each
set, and 2-
minute rest
between each
exercise.
Goalkeeper
Specific
Training-
Explosive
Volley Catching
(against a wall)
(4 sets of 20
reps)
Cutbacks w/
Collapse Diving
(4 sets of 20
reps)
Cutbacks w/
High Diving
(4sets of 20 reps)
Shuffling w/
Low Dive
(4 sets of 20
reps)
Reposition &
Dive
(4 sets of 20
reps)
30 second rest
between each
set, and 2-
minute rest
between each
exercise.
Lower-Strength
Squat Jumps
(3 sets of 4 reps)
55lbs
Kettlebell Swing
(3 sets of 4 reps)
55lbs
Dumbbell Goblet
Squat
(3 sets of 4 reps)
65lbs
Calf Raises
(3 sets of 4 reps)
Lunges
(3 sets of 4 reps)
55lbs
30 second rest
between each
set, and 2-
minute rest
between each
exercise.
Active Recovery
Walking
30:00 minutes
Yoga
15:00 minutes
Massage Gun
10:00 minutes
Stretch Routine
20:00 minutes
10-minute rest
between each
exercise.
Cardio
Stairs
60:00 minutes
1-4 RPE
Hill Sprints
25:00 minutes
8-9 RPE
Run
40:00 minutes
4-5 RPE
10-minute rest
between each
exercise.
Rest Day Upper-Strength
Front Raise
(4 sets of 2 reps)
45lbs
Dumbbell Flies
(4 sets of 2 reps)
55lbs
Bicep Curls
(4 sets of 2 reps)
55lbs
Triceps
Extensions
(4 sets of 2 reps)
55lbs
Push-Ups
Till Failure
30 second rest
between each
set, and 1-
minute rest
between 1st 4
exercises and 2-
minute rest
after pushups.
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APPENDIX A
Warm-Up for Lower Body
Every exercise should be done for one minute, unless otherwise directed.
Bodyweight Squats Butt Kicks
Bird Dog Knee Hug
Banded Row Sprinter Knee Ups
Warm-Up for Upper Body
Every exercise should be done for one minute, unless otherwise directed.
Butt Kick Punches High Knee Pulls
Chest Opener Circles Forward
Downward Dog Plank Cat-Cow Stretch
Warm-Up for Core
Every exercise should be done for one minute, unless otherwise directed.
Skipping Jumps Jumping Jacks
Crunches Warmup Roll
Cool Down for Lower Body
Every exercise should be done for one minute, unless otherwise directed.
Standing Pancake Rocks Quad Stretch
Walk The Dog 90-90 Glute Stretch
Butterfly Stretch Wall Calf Stretch
Cool Down for Upper Body
Every exercise should be done for one minute, unless otherwise directed.
Wrist Stretch Neck Stretch
Shoulder Stretch Triceps Stretch
Supine Twist Bicep Stretch
Cool Down for Core
Every exercise should be done for one minute, unless otherwise directed.
Seal Seal Right Twist
Seal Left Twist Standing Arms Up
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References
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Chandler, T., & Brown, L. (2018). Conditioning for strength and human performance (3rd ed.).
Routledge.
Ibrahim, R., De Boode, V., Kingma, I., & Van Dieën, J. H. (2022). Data-driven strength and
conditioning, and technical training programs for goalkeeper’s diving save in football.
Sports Biomechanics, 1–13. https://doi.org/10.1080/14763141.2022.2099966
Oliva-Lozano, J. M., & Muyor, J. M. (2020). Core Muscle Activity during Physical Fitness
Exercises: A Systematic Review. International Journal of Environmental Research and
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