Goalkeeping-bok

170 Goalkeeping | 7. Physical preparation
Strengthening the upper body
There exists the impression that the arms and hands are
used for push-ups or throwing a medicine ball, and that
these exercises “strengthen the arms”. Taking the example
of push-ups, this is not entirely true because push-ups use
abdominal, pectoral and triceps muscles. The movement as a
whole must always be taken into account.
The strengthening of the upper body entails working on
the abdominal muscles, back muscles, pectorals, shoulders,
upper arms and forearms. We have already examined
strengthening abdominal and back muscles in the
preceding pages. For the other muscle groups described,
the principles for formulating exercises are identical to
those for abdominal muscles. There is also the option to
combine the strengthening of several muscle groups into
one exercise.
Strengthening exercises using a medicine ball are an
essential part of a goalkeeper’s training. This can take several
forms: catching an aerial ball or a ball in front of the head,
diving with the ball, etc. the size and weight of the medicine
ball should be appropriate. It is advisable for the medicine
ball to be the same size as the football used. The goalkeeper
should be fully focused to avoid unnecessary injury and
should never attempt an overarm throw with a medicine
ball. The simultaneous or alternating use of a medicine ball
and a standard football requires the goalkeeper to be alert,
careful and, above all, adaptable.
Strengthening the lower body
If a goalkeeper wants to be able to jump to stop a ball going
into the top corner of the goal, he must have “good legs”.
The strength-building exercises scheduled for the muscle
groups of the legs must give the goalkeeper suffi cient
strength so that he can jump effectively. The exercises must
also help the goalkeeper to be quick, not just once but
whenever required. This demonstrates the need to carry out
regular work on strengthening the legs.
Exercises without a ball (traditional strength building)
There are many ways of working on strength on the pitch
using simple equipment (hurdles, steps, etc.), with the aid
of a team-mate (pushing, carrying, etc.) or simply using the
goalkeeper’s body weight. Training sessions can comprise
the following:
• strength-building circuit:
– 10-16 stations,
– 30” working time and 30” recovery time (passive or
active),
– alternate muscle groups,
– 2-3 sets with 3 minutes recovery between sets,
• stations using repetition method:
– various jumps over hurdles (6-10),
– using plyometric contraction (sequence of jumps
without stopping),
– using concentric contraction (jumps interspersed with
rest),
– 4-6 sets of 4 completions – 3 minutes recovery (passive
or active) between sets,
• skipping:
– in the warm-up – 50 or 100 repetitions on the spot
(both feet, one foot, forwards, backwards),
– in movement (to the middle of the pitch).
Exercises with a ball (association with a technical manoeuvre)
What exercises are drawn up depends on the coach’s
imagination. The repetition method is the most suitable.