Injury Prevention for Goal Keepers

Goal Keepers require a very different physical skill set compared to on-field players. FIFA have finally produced a document that gives recommendations for clubs, coaches and medical staff to follow.

Quick overview

Part 1
1. One-handed ball bounces on the move
https://www.youtube.com/watch?v=wYTEM-e1dpE
2. One- and two-handed ball lifts on the move
https://www.youtube.com/watch?v=SbJKdJ7k5ZQ
3. Arm swings with the ball on the move followed by sidesteps with double-handed bounces
https://www.youtube.com/watch?v=ssyHhVrywMI
4. Alternating hops while transferring the ball under the leg, followed by jogging backwards
https://www.youtube.com/watch?v=xqVqByDg0Qo
5. Jumps and ball catches
https://www.youtube.com/watch?v=fbwYl4jxva4
6.Roll the ball and gather
https://www.youtube.com/watch?v=3CBozzsc3tA

Part 2
Repetitions below exercises five rep’s per side ↓ 🎯
1. Raised plank with arm lift
https://www.youtube.com/watch?v=y8ft4j_xswo
2. One-leg lateral squat
https://www.youtube.com/watch?v=YYvymmakdRY
3. Backward lunge
https://www.youtube.com/watch?v=nWU4Jl-jc10
4.Diagonal backward lunge
https://www.youtube.com/watch?v=ijTPva6Ftc8
5. Sumo squat
https://www.youtube.com/watch?v=hAHRREenYiQ

Repetitions below exercises Four (two leftward dive first then two rightward dive first) ↓ 🎯
6. Lunges with the ball held in front of the body
https://www.youtube.com/watch?v=IqKqZufhak0
7. Dive and grasp from standing position, using leg push-off
https://www.youtube.com/watch?v=ZWTB4N6vnrU

Repetitions below exercises x3 per side ↓ 🎯
8.From jumping catch to diving
save, complete with change of direction
https://www.youtube.com/watch?v=i-XI1lsftBw
9.Swift advance and sideways shuffle followed by full-stretch dive to the opposite corner
https://www.youtube.com/watch?v=X37fllSr9gk

Part 3 – Technical and Tactical Exercises
1. Body bends on the ground with the ball
https://www.youtube.com/watch?v=TRGwdWtz2Ak
2. Backward roll and forward thrust while holding the ball
https://www.youtube.com/watch?v=UNurx_6BoW8
3. Extended backward roll and forward thrust while holding the ball
https://www.youtube.com/watch?v=qsPhayRd2rc
4. Lateral body extension with a ball and bounces
https://www.youtube.com/watch?v=0IYNNhAvHBw
5. Dive and grasp from side-on position
https://www.youtube.com/watch?v=OyJrgQK5iBs
6. Dive and grasp from kneeling position, using leg push-off
https://www.youtube.com/watch?v=RQs288r3tbY
7. Dive and grasp from standing position, using leg push-off
https://www.youtube.com/watch?v=ZWTB4N6vnrU
8. From jumping catch to diving save, complete with change of direction
https://www.youtube.com/watch?v=i-XI1lsftBw
9. Swift advance and sideways shuffle followed by full-stretch dive to the opposite corner
https://www.youtube.com/watch?v=X37fllSr9gk