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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
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
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(+.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.
Week One
During the first week of training, the emphasis will be on maintaining muscle strength
and building up the upper, lower, and core muscles. Additionally, it will emphasize position-
specific exercises to build strength and get the athlete ready for the demanding season. The
training regimen will be based on a linear periodization model, with an emphasis on maintaining
and improving strength and power.
Off-Season -Explosive and Strength
Monday- Lower Body Sets Reps Weight Rest
Warm-Up Lower Body (listed below)
Squat Jumps 3 8 20 lbs 2 minutes
Kettlebell Swing 3 8 15 lbs 2 minutes
Dumbbell Goblet
Squat
3 8 30 lbs 2 minutes
Calf Raises 3 8 2 minutes
Lunges 3 8 20 lbs 2 minutes
Cool Down Lower Body (listed below)
Tuesday-Upper Body Sets Reps Weight Rest
Warm-Up Upper Body (listed below)
Front Raise 4 6 10 lbs 1 minute
Dumbbell Flies 4 6 20 lbs 1 minute
Bicep Curls 4 6 25 lbs 1 minute
Triceps Extensions 4 6 20 lbs 1 minute
Push-Ups 4 Till Failure N/A 2 minutes
Cool Down Upper Body (listed below)
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Wednesday-Core Sets Reps Weight Rest
Warm-Up Core (listed below)
Flutter Kicks 2 30 seconds N/A 2 minutes
Planks 2 1 minute N/A 2 minutes
Russian Twists 2 30 seconds 10 lb plate 2 minutes
Sit-Ups 2 45 seconds N/A 2 minutes
Mountain Climbers 2 1 minute N/A 2 minutes
Cool Down Core (listed below)
Thursday-Position Specific
Workout (Goalkeeper)
Sets Reps Weight Rest
Warm-Up Upper & Lower Body (listed below)
Volley Catching
(against a wall)
3 10 N/A 2 minutes
Cutbacks w/
Collapse Diving
3 10 N/A 2 minutes
Cutbacks w/ High
Diving
3 10 N/A 2 minutes
Shuffling w/ Low
Dive
3 10 N/A 2 minutes
Reposition & Dive 3 10 N/A 2 minutes
Cool Down Upper & Lower Body (listed below)
Friday-Active Recovery Duration
Walking 30:00 minutes
Yoga 15:00 minutes
Massage Gun 10:00 minutes
Stretch Routine 20:00 minutes
Saturday-Cardio Duration Intensity
Warm-Up Lower Body (listed below)
Stairs 45:00 minutes 1-2 RPE
Hill Sprints 10:00 minutes 7-8 RPE
Run 30:00 minutes 3-4 RPE
Cool Down Lower Body (listed Below)
Sunday Rest Day
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Warm-Ups & Cool Downs
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
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
Silva, J. R., Nassis, G. P., & Rebelo, A. (2015). Strength training in soccer with a specific focus
on highly trained players. Sports Medicine - Open/Sports Medicine - Open, 1(1).
https://doi.org/10.1186/s40798-015-0006-z
Spehnjak, M., Gušić, M., Molnar, S., Baić, M., Andrašić, S., Selimi, M., Mačak, D., Madić, D.
M., Fišer, S. Ž., Sporiš, G., & Trajković, N. (2021). Body Composition in Elite Soccer
Players from Youth to Senior Squad. International Journal of Environmental Research
and Public Health/International Journal of Environmental Research and Public Health,
18(9), 4982. https://doi.org/10.3390/ijerph18094982
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