BikingĬycling is another zero-impact activity, making it ideal for players who need to spend time on the disabled list with a knee or ankle injury. If you want to work on your ability to last, here are the steps:īegin with the smallest one and set a 30-second timer.Ĭhallenge your players to get in as many hops onto the taller boxes as the small ones. And it’s as simple as jumping on top of a box! So long as you keep the proper form, that is. Box Jumpsīox jumps build both endurance and plyometric power. Get creative with variations where you add pushups or renegade rows to the mix and conclude with a final hop. Jump your feet back to meet your hands, then return to standing. These bad boys challenge you.īegin by standing upright, then leap back into a plank as if you were performing an ashtanga-style sun salutation. Who said you needed equipment to get a combination cardio and strength blast? Burpees are the exercise everyone loves to hate for a good reason. These forms of exercise don’t create any impact, letting your connective tissues rest and heal while keeping you gently active. If you have access to a pool, swimming is the ideal recovery day workout, along with yoga and cycling. Doing so helps cushion sore joints while still increasing their heart rates. When the body aches after a week of grueling practices, let your players get their cardio in the water. You can’t go wrong with a few simple exercises that have stood the test of time. So how can you strengthen your endurance? Developing it should be a focus of every training regimen.īelow is a list of some of the most important exercises for goaltender strength training, broken down into categories based on the primary biomechanical movement involved.Endurance is one component of complete fitness, and it’s an essential one if you hope to win on the soccer field. For everything from establishing position to making saves to preventing injuries, quickness is a goalie’s best friend. The term can mean different things to different athletes, but in this context, it’s a blend of two main attributes: speed and agility. Quickness is the keystone for most successful goalkeepers. The best goalies often think one or two moves ahead of what they’re doing at any given moment, and they must be highly coordinated to produce fluid, dynamic movements in rapid succession. In the blink of an eye, they have to decide whether to kick out a leg, flash a catching glove, or dive forward or laterally, all without losing control and ending up off-balance and out of position. For this reason, muscle endurance should always be a major focus of goalie training.Ĭoordination is an obvious necessity for all types of athletes, but it’s of utmost importance to goalies.
When goalkeepers experience a breakdown in form or technique late in contests, muscular fatigue is often to blame. Muscular endurance is essential for performing skills and movements over and over during a game. Soccer goalkeepers also use muscular strength during vertical jumps when leaping or challenging an opponent. Muscular strength is important in many movements, especially in generating power when clearing and starting the counter-attack. Nevertheless, some level of aerobic training is useful for general conditioning and endurance development, especially in soccer and lacrosse, where goalies are expected to sprint for short distances several times a game. The majority of goalie movement is anaerobic, consisting of short bouts of intense activity with intermittent rest in between. Every activity and position in goaltending relies partially on both systems–it’s the proportion of each that’s the key. The metabolic system can be divided into two parts: aerobic and anaerobic. The most successful programs focus on the following building blocks: To experience maximum performance benefits from training, goalies need to exercise differently than offensive and defensive “field players.” They need to focus more on certain aspects of strength and conditioning and less on others.
The physical and mental demands of the position set them apart from their teammates–yet all too often, they don’t have a conditioning program that reflects those unique demands. In soccer, ice hockey, lacrosse, and field hockey, they’re the most important people on the pitch, rink, or field. There is no other athlete quite like the goalkeeper. The best ones can take over an entire game by themselves. They can make bad teams good and good teams great.
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