THE GOALKEEPER SPECIFIC
STRENGTH & CONDITIONING PROGRAMME
BY JESPER GUSTAFSSON
REQUIRED EQUIPMENT
AQUABAG WATERBELL POWERBAND
EXAMPLE OF IMPLEMENTATION WITHIN A MICROCYCLE IN SEASON (W/ G+1 AS RECOVERY DAY)
SESSION DAILY FOCUS Programme of the day INTENSITY & VOLUME
Monday (G+1) RECOVERY PHASE DAY OFF N/A
Tuesday (G+2) RECOVERY PHASE STRENGTH AND STABILITY HIGH INTENSITY - MODERATE VOLUME
Wednesday (G-3) LOADING PHASE POWER HIGH INTENSITY - HIGH VOLUME
Thursday (G-2) LOADING PHASE SPEED AND PLYOMETRICS HIGH INTENSITY - HIGH VOLUME
Friday (G-1) TAPERING PHASE POWER HIGH INTENSITY - LOW VOLUME
Saturday (Game) GAMEDAY
SPEED & PLYOMETRICS HIGH INTENSITY - LOW VOLUME
(as part of game preparations)
EXAMPLE OF IMPLEMENTATION WITHIN A MICROCYCLE IN SEASON (W/ G+2 AS RECOVERY DAY)
SESSION DAILY FOCUS Programme of the day INTENSITY & VOLUME
Monday (G+1) RECOVERY PHASE STRENGTH AND STABILITY MODERATE INTENSITY - MODERATE VOLUME
Tuesday (G+2) RECOVERY PHASE DAY OFF N/A
Wednesday (G-3) LOADING PHASE POWER HIGH INTENSITY - HIGH VOLUME
Thursday (G-2) LOADING PHASE SPEED AND PLYOMETRICS HIGH INTENSITY - HIGH VOLUME
Friday (G-1) TAPERING PHASE POWER HIGH INTENSITY - LOW VOLUME
Saturday (Game) GAMEDAY
SPEED & PLYOMETRICS HIGH INTENSITY - LOW VOLUME
(as part of game preparations)
Online mini-course
Strength & Conditioning
for Goalkeepers
This mini-course looks to explore strength and conditioning
specifically for goalkeepers. A goalkeeper’s demand is very
niche in football, so any training needs to match that of the
role and become specific to not only the position but the
player. This course explores the following:
Identifying the key demands of a goalkeeper in a game
scenario
Looking at differentiated jumping and lateral moving
Investigating various jumping exercises to add to an S&C
program
Access this online course
PROGRAMME 1- STRENGTH AND STABILITY
MOVEMENT SKILL EXERCISE VIDEOLINK
Side-to-side positioning LATERAL LUNGE TO CROSSOVER LUNGE W/FLOWTANK
Diving RESISTED CROSSOVER STEP W/POWERBAND
High balls SPLIT SQUAT TO UNILATERAL OVERHEAD SWING W/FLOWBELL
Duelling LATERAL STEP WITH CORE ROTATION TO SINGLE LEG STABILIZE W/FLOWBELL
Goalkeeper’s sprint RESISTED LINEAR HORIZONTAL MARCH IN PLACE W/POWERBAND
PROGRAMME 2- POWER
MOVEMENT SKILL EXERCISE VIDEOLINK
Side-to-side positioning CONTINUOUS LATERAL BOUNDING W/FLOWTANK
Diving CROSSOVER SHUFFLE TO STABILIZE W/FLOWBELL
High balls SEATED VERTICAL JUMP TO SINGLE LEG LANDING W/FLOWTANK
Duelling EXPLOSIVE CORE ROTATIONS W/POWERBAND
Goalkeeper’s sprint RESISTED LINEAR BOUND W/POWERBAND
PROGRAMME 3- SPEED & PLYOMETRICS
MOVEMENT SKILL EXERCISE VIDEOLINK
Side-to-side positioning LATERAL SHUFFLE AND CUTTING W/FLOWTANK
Diving SINGLE LEG LATERAL HOP FOR DISTANCE W/FLOWBELL
High balls CONTINUOUS POWER SKIPS W/FLOWTANK
Duelling ROTATIONAL SNATCH FROM SPLIT TO SINGLE LEG STANCE W/FLOWBELL
Goalkeeper’s sprint RESISTED FORWARD AND BACKWARD SPRINT W/POWERBAND
JESPER GUSTAFSSON
Jesper is the former Head of Sport Science in Västerås SK (2nd league in
Swedish Football) and Lecturer in Sport Science at Örebro University. He has
many years of experience working as a Strength & Conditioning Coach, Sport
Scientist, and Physiotherapist in Swedish elite football (club and national
teams). Jesper also holds a Postgraduate Diploma in Sport Science, a
Postgraduate Certificate in Strength & Conditioning, and a Bachelor's degree in
Physiotherapy.
Online mini-course
Strength & Conditioning
for Goalkeepers
This mini-course looks to explore strength and conditioning
specifically for goalkeepers. A goalkeeper’s demand is very
niche in football, so any training needs to match that of the
role and become specific to not only the position but the
player. This course explores the following:
Identifying the key demands of a goalkeeper in a game
scenario
Looking at differentiated jumping and lateral moving
Investigating various jumping exercises to add to an S&C
program
Access this online course
