Keeper Command

Program Type: Fitness Training

Length: 4 weeks

Frequency: 3 days per week

Structured for 3 days per week, this plan works perfectly alongside in-season team training and matches, allowing goalkeepers to improve power, agility, and reaction speed without compromising on-field performance.

About the Plan

Keeper Command is a 4-week program designed specifically for football goalkeepers to enhance their performance between the posts. The plan focuses on building explosive power for diving to corners, lateral speed to react off the line, and agility for quick, controlled movements during saves.

Through plyometrics, core and lower-body strengthening, and reaction-focused drills, goalkeepers will improve their reach, movement efficiency, and ability to perform repeated high-intensity saves. Upper-body strength and core stability are integrated to support strong, controlled landings and safe movement in high-pressure situations.

By the end of the program, goalkeepers will be faster, more explosive, and more confident, capable of commanding their area and making decisive, match-winning saves.

Plan Structure

The plan is structured to gradually increase in intensity and complexity over the four weeks, ensuring continuous improvement and adaptation.

1. Week 1: Introduction to foundational strength exercises and basic agility drills to establish a solid base.
2. Week 2: Increased intensity with added resistance and more complex movements to enhance strength and coordination.
3. Week 3: Focus on explosive strength and agility, incorporating plyometric exercises to improve reaction times.
4. Week 4: Peak performance week with high-intensity sessions aimed at maximizing strength and agility before evaluation.

The plan includes 2 types of sessions:

1. Strength Training
2. Agility and Coordination Training