The Full Goalkeeper Plan
The Full Goalkeeper Plan develops agility, reaction speed, and explosive power for field hockey goalkeepers. Improve diving, lateral movement, and shot-stopping ability to dominate the goal area.
Coach
CURVA
Focus
General
Length
4 weeks
Workout
60 min
Price
Free
About this plan
Program Type: General Training
Length: 4 weeks
Frequency: 4 days per week
About the Plan
The Full Goalkeeper Plan is a 4-week program designed for field hockey goalkeepers seeking to maximize performance between the posts. The plan focuses on improving agility, reaction speed, explosive power, and core stability to enhance diving, lateral movement, and overall shot-stopping ability.
Through plyometric exercises, lateral movement drills, core strengthening, and functional power training, goalkeepers develop faster reactions, stronger dives, and better control over landings and recoveries. Emphasis is placed on lower-body strength, balance, and explosive drive to ensure effectiveness throughout high-intensity match situations.
Structured for 4 days per week, this plan integrates seamlessly with in-season training and matches, allowing goalkeepers to improve performance without compromising on-field readiness.
By the end of the program, goalkeepers will feel faster, stronger, and more confident - capable of covering the goal area efficiently and making decisive, game-changing saves.
Plan Structure
Day 1
Lower Strength & Lateral Power
Day 2
Rest Day (Rest)
Day 3
Upper Shoulder Strength & Reactive Control
Day 4
Posterior Chain Strength & Horizontal Explosiveness
Day 5
Power, Reactive Lateral Output & Core Bracing
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Lower Strength & Lateral Power
Day 2
Rest Day (Rest)
Day 3
Upper Shoulder Strength & Reactive Control
Day 4
Posterior Chain Strength & Horizontal Explosiveness
Day 5
Power, Reactive Lateral Output & Core Bracing
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Lower Strength & Lateral Power
Day 2
Rest Day (Rest)
Day 3
Upper Shoulder Strength & Reactive Control
Day 4
Posterior Chain Strength & Horizontal Explosiveness
Day 5
Power, Reactive Lateral Output & Core Bracing
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
Day 1
Lower Strength & Lateral Power
Day 2
Rest Day (Rest)
Day 3
Upper Shoulder Strength & Reactive Control
Day 4
Posterior Chain Strength & Horizontal Explosiveness
Day 5
Power, Reactive Lateral Output & Core Bracing
Day 6
Rest Day (Rest)
Day 7
Rest Day (Rest)
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