Get Specific For Maximum Goalkeeping Gains

Understanding which exercises to perform and how to perform them for gains in a particular sport revolves around the concept of specificity. Specificity entails that there are particular actions inherent in a sport, and therefore there are particular exercises that can help boost performance for the specific action. Supplementary exercises are important to increase the bio mechanical efficiency of a goalkeepers training regime. Studies have shown that for a goalkeeper (soccer player) to increase their performance, that it is best to emphasise fundamental moving patterns via strength exercises (squating, lunging, bench press etc…) in order to improve inter and intramuscular coordination, recruitment of fast twitch muscle fibers and maximal strength. When the goalkeeper begins their specific training regime he/she will be able to transfer the strength levels gained via the supplementary exercise to their target skill. (Source: Staley, C. A New Look At Specificity, 2001)

The above study certainly rings true in my own goalkeeper training. Over the years, I was able to really increase the strength in my kicking, throwing, and sprinting within the 18 yard box, through specific strength training exercises. Goalkeeper’s can increase the strength and power of their bio mechanical movement through specific exercises that target a particular goalkeeping skill. This is the whole premise behind our blog, as a goalkeeper has a very specific and unique array of skills that need to be developed. Goalkeeper’s can therefore benefit from strength and power work that are specific to our position. Use the power of specificity to increase your own goalkeeper training.