Unlike field players, who usually focus their gym training on their lower body, a goalkeeper must get a complete workout. You'll need leg strength to help you jump higher, arm strength to help you stop shots and throw the ball further and upper body strength to allow you to take fall damage without getting hurt. Good overall strength is also important in direct duels, especially in the 6-yard box.

• Linear agility may be seen as movement in a forward direction, requiring subtle changes, or shifts in movement laterally.
• Movement and posture: In training linear agility for goalkeeping, focus should be placed on control of balance while maintaining stability and alignment of the hips, trunk and head in the direction of movement.

Horizontal Agility

• Horizontal agility requires large changes in direction that require deceleration in one direction and acceleration in the opposite direction or at acute angles.
• One of the most common actions in goalkeeping is changing direction and moving explosively in the opposite direction.
• Movement and posture: Training horizontal agility should focus on the keeper's ability to lower the body effectively in order to decelerate and change direction, while maintaining balance. Throughout the movement, stability of the trunk and head should be maintained, with orientation of both towards the playing field.

Transitional Agility

• Transitional agility places a high level of demand on the keeper, and may be seen as a combination of vertical and lateral movement. It is comprised of actions such as jumping followed by movement in a lateral direction, or vice versa, a cutting maneuver followed by vertical movement.
• Vertical to horizontal: Focus should be placed on the keeper simultaneously dissipating the force of landing while initiating movement in the intended direction.
• Horizontal to vertical: Focus is on the keeper effectively decelerating and transferring momentum from horizontal movement into vertical movement.