Unique Fitness Rrequirements For Goalkeepers
It is safe to say that in the majority of cases the unique fitness needs of goalkeepers are neglected and often forgotten within a practice session. How many times do we see goalkeepers running laps around a soccer field with the rest of the outfield players? How often do we see goalkeepers running 50 – 60 yard sprints with the rest of the team?
The answer to both these questions is – Too many times!
The goalkeeper’s fitness needs differ greatly from those of his/her teammates. Unlike an outfield player a goalkeeper is not required to run for 5, 6 or 7 miles during a match or make repetitive 40 – 60 yard sprints. The movement patterns and metabolic demands placed on a goalkeeper during a game should be replicated, as best as possible, in a training environment. This relates to the principle of specificity whereby ‘we are what we train to be.’ What does this mean for a soccer goalkeeper? An example would be – If you want to be more explosive off the line you must incorporate explosive type movements into your training regimen.
That being said, what kinds of movements and metabolic demands are placed on a goalkeeper during a match? Areas that must be emphasized are:
• Powerful lateral movements
• Acceleration (5-20 yards)
• Agility/Reactive ability
• Change-of-Direction mechanics
• Explosive single & double leg jumps
It is possible to incorporate several of the above lists into technical training activities, with a ball present, with the result being a more economical training session.
The needs for explosive/powerful type movements are paramount for a goalkeeper’s success. The ability to quickly decelerate, change direction and accelerate as well as achieve high speeds over short distances is determined by an athlete’s explosive strength. Certain polymeric type activities have proven to be beneficial in helping develop explosive strength. A preparatory period of resistance (weight) training will aid in injury prevention prior to slowly introducing any type of explosive or reactive (polymeric) type movements.
A useful and inexpensive piece of equipment that goalkeepers should consider utilizing is the medicine ball. These balls (depending on weight) can be used for explosive type movements such as;
• Overhead throws
• Squat & throw
• Squat & throw/sprint
As well as being used for explosive type movements the Med. Ball is the perfect tool for various forms of torso training. This is key to success in any athletic endeavor.
The specific conditioning required to perform with technical proficiency with competitive game-like effort has been referred to as special endurance.
This refers back to the original question posed- Should a goalkeeper be running laps with the rest of the team?
In my opinion, a goalkeeper must have a sound level of aerobic base training which may take the form of long distance running. This base training will better prepare the cardiovascular and respiratory systems for the next step in training however [next page]