Goalkeeping | 7. Physical preparation
7.2.3
order. The work time is generally 15-40 seconds (longer
Weight training room
for endurance circuits). The rest between the different
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stations is a 1:1 ratio with work time for high-performance The weight training room is an ideal environment for
sportspeople and 1:2 for lower levels. Training circuits
strength building. It is a good place to train if the weather
for maximum strength and speed-strength are based on
conditions prevent work being conducted outdoors. A whole
the high intensity or even maximum intensity method.
session can be scheduled or work can be part of a mixed
Endurance strength training circuits emphasise the maximum
training session:
number of repetitions.
• pitch – technical part, • weights room – strength building.
Example: general strength endurance:
The goalkeeper can work on strength individually during
– 8-16 stations,
his free time (general session or focusing on weaker muscle
– equipment (medicine ball, dumbbells, step, skipping
groups). However, the goalkeeping coach, fitness coach
rope, Powerbag, etc.),
or other specialist must be consulted if a player visits an
– load duration of 30-60 seconds,
external weights room because:
– 1:1 recovery time (including changing stations),
• one-off, spontaneous strength-building sessions are not
– 2-3 sets,
useful, • the work already conducted and the work remaining to be done in the weekly programme must be taken into consideration, • the most suitable time for this type of work must be determined. For strength building to be effective, the following must be determined: • the maximum loads for the goalkeeper (tests), • a strength-building programme that fulfils each goalkeeper’s needs, followed by a suitable maintenance programme. Every strength-building programme must answer certain questions: • what is the objective? (increasing strength, explosiveness, etc.), • what duration, number of sessions, frequency of sessions? • where and with what equipment? The criteria for drawing up a session must also be defined: • what muscle group is the focus? • what type of contraction? • what parameters? (load, number of repetitions, number of sets, recovery time) Strength-building circuit The circuit comprises a certain number of stations where the main muscle groups are worked upon in a different
– recovery time between sets: 3 minutes.