| The position of the Soccer Goalkeeper, or "Goalie", is | | | | 6: Psoas/Hip-Flexion(Once Abs are strong, ie.: |
| quite different to any other in football. | | | | Crunches to Garhammer-Raises to Hip-Flexion.) |
| These athletes are of a "special breed" so to speak, | | | | Eccentric Decline-Sit-Ups |
| physically and mentally very strong.The | | | | Leg-Raises |
| Energy-Systems and Strength Qualities are not the | | | | Sit-Ups(from flat to decline) |
| same, even in the Prime-Movers Department there | | | | Eccentric Leg-Raises(Supine) |
| are some additions: the Upper Body requires more | | | | Decline Med. Ball-Throw(with Hip-Flexion) |
| attention than in other players. | | | | Crunches/Sit-Up, etc., Hip-Flex.-Supersets |
| On a Mind/Mental Performance-Level the Soccer | | | | (Pre-Exhaustion) |
| Goalie must be able to handle enormous pressure. | | | | Abs-Levers |
| Another important training factor: | | | | Note: Find these Exercises and many many more in |
| Goalies have more recovery-time/less total | | | | the Exercise-Section, coming soon!;-) |
| work-volume, and thus can handle extra build-up work: | | | | 7. Neck |
| even in-season!;-) | | | | 8. Shoulder(Subscap, External Rotators, Lats) |
| Goalkeepers: | | | | 9. Grip(Open, Wide-Grip Emphasis, ie.:Flexor Digitorum |
| Strength Qualities: Power(Explosive Strength) | | | | Profundus) |
| Energy System(s): Atp/Pc-Power | | | | 10. Lower Back |
| Energy-System Training/Endurance-Work: None. | | | | Outside of these special considerations, the rest of the |
| Additional Exercises, to be emphasized: | | | | Physical Development for Soccer Goalies follows the |
| 1: Power Jerk | | | | exact same guidelines as that for other soccer |
| 2: Power Snatch | | | | positions. |
| 3: Sideways Sled-Drags(Lateral Speed is emphasized) | | | | Just don't waste your training time and energies on |
| 4: Lunges(to be emphasized) | | | | methods that are useless at best, and damaging at |
| 5: Calf-Work | | | | worst! |