GK – A unique position
The need for specialist coaches has been recognised over the years, none more so than with the position of goalkeeper.
The old saying that ‘you have to be mad to play in goal’ suggests that this is a unique position and should be trained as such. It is now accepted that a professional football club must have a dedicated goalkeeping coach whose job it is to train the goalkeeper’s in a way that is specific to their needs.
Unlike the endurance needs of outfield players, goalkeepers are power athletes requiring the following abilities
Hand – eye coordination
Fast reflexes
Anticipation
Power
Speed off the mark
Concentration
Bravery
Mental toughness
Ball control
Kicking accuracy
Positioning
Presence
Historically, the goalkeepers have always been the players that were the biggest, in terms of height and also in terms of body weight. This is changing too with a greater emphasis on the athleticism needed to play at the highest level.
As goalkeeping is predominantly a power position, it is essential to spend time developing strength and power during the week. At Think Fitness, we develop the power of goalkeepers through relevant Olympic lifts such as the Snatch as well as derivatives such as the Hang Snatch and Hang Clean. We complement this work with footwork and plyometric drills and more conventional strength work such as squats and deadlifts. An example conditioning program is described below.
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Exercise
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Weight
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Sets
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Reps
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Tempo
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Warm Up
Snatch Pull
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Increase each set
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3
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5
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Explosive
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Hang Snatch
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4
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3
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Explosive
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Complete 1 set of footwork drills following each set of hang snatch
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Front Squat
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4
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6
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3s down
Explode up
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Deadlift
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4
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6
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Explode up
3s down
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The weight lifted depends upon the technical ability of the player at performing the exercises correctly. The priority is for the lift to be performed as quickly as possible without compromising the technique.
The footwork drills can be designed specific to the goalkeeping movements that the coach wants to develop. It is important to ensure that the GK gets adequate rest between sets (3-4 mins) as the exercises place huge demands upon the nervous system.
As well as requiring great athleticism, goalkeeping is also a technical position, with much work spent on positioning themselves in the correct place to make many saves look routine. This requires a great deal of concentration during the match, especially during the quiet periods of the game if one team is dominating.
We have found that the use of a caffeinated drink such as Red Bull stimulates the player’s concentration levels, leading to better decision making during the match.