Training plan:
S&C for Goalkeepers

This goalkeeper strength & conditioning training programme has been created to show you how professional goalkeepers train during the season to perform at the very highest level.

✅ Learn what S&C professional goalkeepers do
✅ Designed to enhance performance
✅ Includes sets, reps, videos, and drills
✅ Built by coaches, for coaches
✅ 100% free

[LM] Goalkeeper

Learn how goalkeepers in the best leagues train

Premier League
la liga
ligue 1

What is S&C for goalkeepers?

Amongst other movements, goalkeepers need to be able to jump and move powerfully and quickly both in a linear direction (i.e. forwards and backwards) and in a lateral direction (i.e. side to side). As goalkeepers need to be able to move quickly and powerfully, their training regime must also include strength & power development rather than focusing purely on technical skill development.

S&C for goalkeepers should therefore be heavily focused on short-distance acceleration-based speed training (i.e. 5m accelerations) and short-distance lateral change of direction. However, elements of longer distance sprints (>10m) should not be neglected.

Training should also be predominantly unilateral. It is believed that unilateral training (training that involves one side of the body) is more effective than bilateral training (involving both sides of the body) in improving physical performance variables such as single-leg maximal strength, acceleration and change of direction speed.

Download your free how-to guide to agility training ⬇️

[LM] Goalkeeper

What are the physical demands of goalkeepers?

Download your free goalkeeper S&C training programme ⬇️

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Goalkeeper dive

Who is this guide for?

✅ Strength & conditioning coaches
✅ Sports scientists
✅ Personal trainers
✅ Physiotherapists
✅ Coaches
✅ Athletes
✅ Gym-goers

This free goalkeeper training programme can added to your daily routine immediately to ensure you maximising performance 😁

Download your free goalkeeper S&C training programme ⬇️

[LM] Goalkeeper

Download yours for FREE

Download your free goalkeeper S&C training plan and immediately add it to your training to ensure you’re training like the pros and doing everything you can to optimise performance and win games.

Download your free goalkeeper S&C training programme ⬇️

[LM] Goalkeeper
Goalkeeper 2

Want to know more about goalkeeper training?

If you’re still unsure about goalkeeper training and why it is so important, then read our in-depth review on the topic ⬇️

Learn more about the goalkeeper training