Goalkeeping-bok

• combined methods:
– static/dynamic: carrying out a dynamic movement in
which there is a phase of isometric maintenance,
– plyometrics (jumping hurdles, clap push-ups),
– Pletnev: a series of 3-4 contraction methods for the
same exercise.
7.2.1
Strength and the goalkeeper
Virtually all the goalkeeper’s actions on the pitch involve
strength in its various modes and manifestations (maximal
strength, speed-strength, strength endurance). The
goalkeeper’s interventions are generally very short but
very forceful. These interventions are repeated many
times in training, whereas in a match the goalkeeper
may intervene after a period of “inactivity”. This is the
paradox of the position of goalkeeper, that the player must
be able to intervene repeatedly or occasionally without
losing effi ciency, determination or aggressiveness. It is very
important to work on a goalkeeper’s strength, but this
certainly must not be to the detriment of other physical
capacities or technical skills. The goalkeeper must be strong
but not a bodybuilder.
Strength building is an integral part of physical preparation
and can be conducted in all types of session (dissociated
or mixed). However, the need to adapt to the team’s
programme may infl uence the choice of exercises, number
of repetitions, recovery, timing of the strength exercise,
etc. We have more time to work during the preparation
period than the competition period. Annual planning should
be carried out to establish the various strength-building
programmes (several sessions) because isolated sessions do
not offer satisfactory, durable results.
The different options for strength building are as follows:
• following a programme that is conducted through:
– dissociated physical sessions (weights room, steps, on
pitch, etc.)
– mixed sessions:
- alternated phases (e.g. strengthening abdominals,
technical work - alternated several times),
- alternated circuits (e.g. series of abdominal stations
and technical stations),
- integrated (e.g. series of crunches fi nishing with a
dive),
Goalkeeping | 7. Physical preparation
• short strengthening exercises at the end of a session
(especially crunches, oblique exercises and upper body),
• indirect reinforcement:
Example:
– technical work on aerial balls (4 sets of 10 repetitions),
– the physical aspect is not targeted; walk back to
position in goal,
– taking into account all the jumps that the goalkeeper
has to make to catch the ball “at the highest point”
(often maximal), he works indirectly on jumping
strength,
• strength building by fun activities in the form of
competition:
– objectives can be set, whatever the technical work,
– if a manoeuvre is not successful, this can be “paid” for
by a strength-building set:
Example:
– technical work on dives,
– the goalkeeper does fi ve push-ups for every dropped
ball.
Remember!
• Strength building should be carried out on a continuous
basis.
• The maximum loads need to be defi ned so that work
can be customised (tests).
• A good warm-up is vital.
• Stretching should be carried out during and at the end
of the session.
• Strength-building programmes must be regularly
evaluated and adapted in order to ensure their
effectiveness and to draw appropriate benefi ts.
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