Punching Power: Goalkeepers, Whoop the Ball into Submission

Kicking is important, but what about the good ol punch. Punching power can provide a readily available tool in a goalkeepers arsenal. Punching allows for great distribution (if executed correctly) in a crowded goal area. Sometimes, the only option a goalkeeper has is to punch that ball away from oncoming attack. Sami Hyypia of Liverpool recently attested to the powerful punch of Anfield’s new custodian Pepe Reina. Punching power is directly related to upper body strength. Strong and powerful arms, shoulders, back and chest can allow for a goalkeeper to clear the ball more effectively utilising a punching action. We must also not neglect the power of the legs to generate the necessary energy to reach the ball on time and to propel the body to meet the ball so that we can punch the ball out of danger.

Power is closely related to the Anaerobic energy system, these include the Lactic system and the Phosphagen system. I won’t go into the complexities here in detail, suffice to say that including upper body and lower body power training can significantly improve punching ability for a goalkeeper. Following are some useful drills to utilise in generating power to increase punching power.

• Boxing: Doing boxing drills can be a fun way to diversify a training regime, but it is also a fantastic way to increase your punching power.

• Box Jumps: Standing on a box of 30-50 cm height, the goalkeeper jumps off the box, landing on both feet and immediately bounds again. Small jumps, in the long run can relate to huge leaps and bounds in your goal area.

• Chest Throws: Using a medicine ball, throw to your partner, partner catches the medicine ball with both hands, crouches down into a squat and passes the ball back to you. Power up your chest and blast the ball to smitherines.

Now your ready to throw punches like Ali, and command your 18 yard box with a handy punch.