Football goalkeeper workouts for explosiveness

What makes a football goalkeeper

Goalkeepers are football’s last line of defence, diving to stop shots and commanding the box. They need explosive reactions to make split-second saves. Their role requires power and agility for dynamic movements.

Why goalkeepers need specific training

Goalkeepers perform up to 6 high-intensity dives per match, per a 2024 FIFA report, needing explosive leg and upper-body strength. Flexibility prevents injuries during stretches. Tailored workouts sharpen their reflexes and power.

5 key football goalkeeper workouts

These exercises boost explosiveness for goalkeepers in goal.

• Broad jumps: Build leg power for dives. Do 4 sets of 10 reps with maximum effort.

• Medicine ball slams: Enhance upper-body explosiveness. Perform 3 sets of 15 slams.

• Lateral bounds: Improve side-to-side agility. Complete 3 sets of 12 reps per side.

• Depth jumps: Boost reaction speed. Jump off a 30cm box, 3 sets of 8 reps.

• Mobility warm-ups: Stretch for 10 minutes pre-workout to stay flexible.

How CURVA helps goalkeepers

Our app creates custom plans for goalkeepers, factoring in your season, goals, and injury history. With video-led exercises, progress tracking, and a Mobility Hub for recovery, CURVA keeps you sharp. Download CURVA to make every save.