The goalkeeper’s warm-up is inherently different from that of the outfield player due to the variation in physical demands and must be specifically addressed by the goalkeeper coach.

The primary goal of the warm-up is to prepare the goalkeeper physically for the training session to follow.  Three areas must be addressed in the warm-up: physiological, muscular, and neural. Each should be addressed in a progressive manner until the goalkeeper is sufficiently prepared for the demands of the training session.

Physiological preparation targets increasing the goalkeeper’s core temperature and heart rate in order to prepare the keeper for high-intensity work. The initial phase of the warm-up should thus consist of work which targets interval work of sub-maximal intensity over several minutes duration. The length of this period is largely dependent on the ambient temperature, and goalkeeper’s fitness level and training background. As the body warms, the goalkeeper should be progressed to perform dynamic flexibility and coordinative movements which target the goalkeeper’s muscular preparation. Dynamic activity should be progressed in a slow to fast, simple to complex, and uni-planar to multi-planar manner. Coordinative movements should be integrated and performed at sub-maximal speeds during this time with focus placed heavily on technical movement performance. If the goalkeeper has not been performing simple handling work since the start of the warm-up, handling should be implemented at this time. The final component of the warm-up, focusing on neural preparation, begins when the keeper has been effectively prepared to perform maximal speed movements. During this time the simple handling which the keeper was performing previously may be progressed to include technical components of increasing demand, with the focus of technique complementing the target of the training session to follow. In this way the physical and technical components may be integrated seamlessly into the goalkeeping or team training session to follow.

As a component of the goalkeeper’s development, several components of athleticism may be targeted. These consist of the following, with their corresponding training modalities:

Balance: should be integrated into a large number of the dynamic flexibility movements performed.
Flexibility: should be heavily integrated into the dynamic phase of the warm-up, with the goalkeeper progressed along the continuum of dynamic flexibility from passive to antagonistic dynamic.
Coordination: is integrated via both dynamic flexibility work and general movement demands integral to the warm-up.
Agility: should be minimally integrated into the final phase of the warm-up focusing on the neuromuscular preparation of the goalkeeper.
Speed: movement speed may be stressed in a number of ways during the warm-up, with focus placed on running mechanics utilizing hurdles to acceleration and deceleration components.
Power: should be emphasized only during neuromuscular preparation when the keeper has undergone adequate physiological and musculoskeletal preparation.

Throughout the entire warming up process technical components of goalkeeping may easily be integrated. While the majority of this work may be as simple as handling and collapse diving, the repetition which is performed during a structured, goalkeeping specific warm-up of this variety increases training efficiency and integrates simple technical components seamlessly.

Main Objectives

1) To allow the ATP-CP (Alactacid) and the oxygen (lactacid) energy
systems to produce energy to get up to speed in preparation for the
work they will do.

2) To warm muscles and connective tissue (ligaments and tendons) and stretch them to their working lengths to reduce the chance of injury.

3) To allow us to mentally focus and get ready for the task in hand and
practice some of the skills that may be required.

Elements of Warm Up

1) Activities to Raise the Heart Rate
Gradual increase recommended, heat produced in the body warms up
the muscles.

2) Game specific movements (A.I.A session)
Slow pace – half pace – faster pace.
Changes in direction – turning – striding out.
Passing – receiving and turning.

3) Stretching
Muscles to” working length”; up to 15 seconds / stretch.

A sample 40 minute Team/Goalkeeper warm up may look similar to this: 10 minutes: Team + GK dynamic/functional warm up routine 10 minutes: Team performs small group activities (ie, 4v2, passing sequences, etc.) while GK faces a handling routine from a coach, back up Gk, or reserve player. 5 minutes: Water break and referee check in 10 minutes: Team + GK plays possession or directional activity (or several minutes of both). Possession is played with even teams and GK acts as floating target for both teams. Five passes equals a point and teams must play through the GK during the passing sequence. Players on both teams should be assigned positions and not simply allowed to float aimlessly. This builds inter-positional relationships. Directional is played with two teams, each attacking one end of the field. Goalkeeper(s) should be placed at each end as targets. Teams score by finding the targets in the air and then the GK reinitiates the attack going the other way. 5 Minutes: Attacking players perform attacking moves which result in a shot on goal (live shots, mobility required from GK) while defensive players work on striking the ball, switching the play, and/or defensive headers. Upon making saves, the GK can distribute to a wide target by way of punt or throw.

Goalkeeper Warm-up Considerations for Coaches