How much should a young goalkeeper really train?

The myth of “the more, the better”

In the world of grassroots football, especially in goalkeeping training, there is still a widespread belief: "The more you train, the better you will be." This statement, although well-intentioned, can become counterproductive when applied without control or perspective. In recent years, we have seen how young goalkeepers, still at an age of physical and emotional development, accumulate a weekly workload that exceeds even that of adult athletes. This generates a series of consequences that directly affect their performance, health, and motivation.

An excessive schedule: How many hours are they training?

Taking teenage goalkeepers (cadet and youth categories) as a reference, many of them face a routine that includes three weekly training sessions with their team, a specific session with the club's goalkeeping coach, and, in some cases, one or two additional training sessions at private academies or with external coaches. This means between five and six training sessions per week, plus the weekend competition.

While this workload may seem like a high commitment to athletic improvement, we mustn't forget that we're talking about children and adolescents. At this age, the body and mind are still developing, and overexertion can have negative effects both in the short and long term.

The importance of balance: training yes, but with your head

From a science-based approach to training and injury prevention, experts agree that athletic development is not based solely on the number of hours, but on the quality of work, adequate rest, and correct periodization of the physical load.

It is recommended that young athletes not exceed 8-10 hours of structured physical activity per week, including training and matches. When this threshold is exceeded without individualized planning, warning signs begin to appear: fatigue, decreased performance, irritability, lack of motivation, and, above all, an increased risk of injury.

Common injuries in young goalkeepers: when the body says "enough"

One of the most visible effects of overtraining in young goalkeepers is the development of overuse injuries. A clear example is bursitis, an inflammation of the synovial sacs that act as shock absorbers in joints like knees and elbows. These injuries are often related to repeated falls on hard surfaces without sufficient recovery time between sessions.

If you are concerned about injury prevention in goalkeepers, this article might interest you: Most common injuries in goalkeepers and how to prevent them.

Other common ailments include lower back pain, shoulder discomfort, patellofemoral syndrome, and chronic muscle strain. Beyond the physical pain, many of these injuries force young goalkeepers to sit out for weeks or even months, leading to frustration and a loss of confidence.

Rest also trains

An often overlooked aspect is that rest is part of training. During rest, the body repairs tissues, consolidates technical learning, and adapts to the stimuli received. If this recovery is not allowed, the goalkeeper not only fails to improve, but also enters a cycle of fatigue and poor performance.

Mental rest is equally important. Goalkeepers, by the nature of their position, are under special pressure during the game. Constant training without adequate breaks can lead to psychological exhaustion, loss of motivation, and, in extreme cases, premature retirement.

Entrenamiento adicional: calidad sobre cantidad

It is essential to understand that the key to a young goalkeeper's development is not about accumulating more sessions, but rather optimizing each training session. When adding extra work to a weekly routine, it should not always be seen as a simple "more is better" approach. Many times, that additional training should replace an existing session, not add to it.
The goal should always be to seek balance in the workload to ensure sustained and healthy progression, avoiding excess workloads that can compromise both the athlete's performance and motivation.

Smart Training: Guidelines for Responsible Planning

When determining how often a young goalkeeper should train, several factors are essential to consider:

Age and stage of physical development.
Total weekly load (training + matches).
Quality of rest and sleep.
Level of academic or personal stress.
Presence of discomfort or continued fatigue.

A good general recommendation for teenagers can be between 3 and 4 sessions per week, including matches and specific goalkeeper training, as long as they are well distributed and include days of active recovery or total rest.

Conclusion: more is not always better

An obsession with training every day doesn't guarantee success. On the contrary, it can hinder a young goalkeeper's development, both physically and mentally. It's the responsibility of clubs, coaches, and parents to understand that the training process must be sustainable, balanced, and adapted to each player's unique circumstances.

Ultimately, the key is to change your mindset: it's not about training more, but about training better. Listening to your body, planning intelligently, and prioritizing your health must be the foundation of the path to athletic excellence.