Warm-up guide for soccer goalkeepers

The pre-match warm-up is one of the most important routines in a goalkeeper's preparation. Its goal is not only to activate the body, but also to prepare the mind, fine-tune technique, and build confidence before the match begins. A well-structured warm-up reduces the risk of injury, improves performance, and allows the goalkeeper to arrive at the start of the match at their optimal level of concentration and activation.

Pre-match warm-up objectives

The goalkeeper's warm-up shouldn't be improvised. Each block has a specific function:

Activate the body at a physical and neuromuscular level.
Fine-tune the most common technical gestures in the game.
Establish positive feelings before the start of the match.
Mentally connect with competing demands.

The goalkeeper must feel prepared not only physically, but also emotionally and mentally, ready to react from the first minute.

Warm-up phases and recommended duration

Below is a warm-up structure with a total duration of between 30 and 35 minutes, divided into specific blocks:

Phase	Content	Tiempo
General activation	Joint mobility, smooth running	5 minutes
Specific activation	Dynamic stretching, coordination exercises	5 minutes
Basic technique	Front blocks, positioning	5 minutes
Drop technique	Flat and stretched lateral falls	5 minutes
Aerial play and movements	Center outs, kick outs	5 minutes
Personalized specific situation	Exercise chosen by the goalkeeper	5 minutes

You can find exercises in our Exercises section.

Importance of progression: from simple to complex

The warm-up should follow a logical progression, starting with unopposed exercises that allow the goalkeeper to focus on pure technique, and ending with actions that simulate real-life match situations.

For example, blocks should start with soft, forward-facing balls, and then introduce variations such as dribbling shots, side shots, or more challenging balls.

Adaptations according to category and level

Not all goalkeepers need the same type of warm-up. We must keep in mind:

Youth-level goalkeepers (youth-cadet): should work in a more playful way, focusing on basic technique and confidence.
Youth and amateur goalkeepers: Introduce more physical activity and decision-making.
High-performance goalkeepers: Prioritize competitive sensations and demanding tasks.

It's also important to adapt your routine to the time of year, the weather, or even the type of opponent.

Mental warm-up: concentration and confidence

One of the least worked on and most determining aspects of a goalkeeper's performance is the mental warm-up. In the minutes before the match, the goalkeeper should:

View common game actions.
Reinforce their confidence with routines or keywords.
Breathe consciously to reduce anxiety.

This allows you to approach the start of the match with confidence and focus, reducing errors due to nervousness or lack of attention.

The role of the goalkeeping coach

The goalkeeping coach must manage the intensity of the warm-up, observe the goalkeeper's response to each exercise, and adapt to his or her sensations.

Additionally, you should coordinate with the coaching staff so that the length and content of the warm-up do not interfere with the team's overall warm-up. A good practice is to reserve the last 5-7 minutes for free or specific exercises depending on what the goalkeeper needs that day.

Final exercise: goalkeeper's personal choice

An excellent strategy is to allow the goalkeeper to choose a drill to finish. This creates autonomy and accountability, and helps them connect with what they need to feel right before the start.

Some ideas for this last block:

Reflex work with short shots.
Long and short kicks.
Departures to centers with completion.
Stretched after lateral pass.

This block can also help detect if the goalkeeper needs a specific adjustment in his warm-up.

Conclusion: a ritual more than a routine

A goalkeeper's pre-match warm-up should be treated as a ritual that combines technique, physical preparation, mental connection, and confidence. It's not just about "getting going," but about generating positive feelings and preparing the goalkeeper to compete.

The more structured, tailored, and conscious this process is, the better the performance between the sticks will be from the first second of the match.