Goalkeeper Physical Performance and Programming | Målvakter
Goalkeeper Physical Performance and Programming
Målvakter
Introduction Video (45:00 mins) – Listen and Watch
My video and programming resources provide straightforward exercise examples and programmes for coaches, medical staff, and wider performance teams interested in gym- and pitch-based physical preparation for Målvakter / goalkeepers (Styrka).
I cover the following areas to support performance on the pitch:
- Injury Surveillance and Training Implications
- Exercise Videos and Sample Exercise Menus
- Building Strength, Speed & Power for Målvakter Using Plyometrics – Strong Legs, Hips & Ankles
- Building Strength, Speed & Power for Målvakter Using Medicine Balls – Ballistics
Målvakter Programme Examples
Programme Descriptives and Sequencing:
- Training Durability – Priority Session
- Power Session – Match Replacement
- Power Development – For Young Målvakter / Goalkeepers
- Intimidation Programme (Upper Body, including core work)
Conditioning for Målvakter
Conditioning for goalkeepers is delivered primarily through technical sessions. Tempo runs, high-speed running (HSR), sprints, and repeated-sprint work are adjusted specifically for GKs. That said, goalkeepers will often join outfield players for some of this type of work when appropriate.
Overspeed work within rehabilitation is also highly effective for reducing neural inhibition, where the signal from the brain to the injured area becomes distorted. By improving the speed and clarity of this signal, motor units become more readily available and accessible to express force. The aim is to help the brain re-establish robust connections to the muscle–tendon complex so that motor skills - such as diving - can be executed with greater speed, control, and confidence.