Types of strength in soccer goalkeepers

In soccer goalkeeper training, one of the pillars of physical performance is strength. This ability determines the effectiveness of many of their technical and tactical actions: from an explosive start to a powerful clearance or an acrobatic dive.

Strength in goalkeeping can be defined as the ability to apply muscular tension in the face of resistance, and it manifests itself in different forms, each with its own importance within the game. Below, we analyze the most important types of strength every goalkeeper should work on, along with practical examples of how to develop them.

Explosive force

Explosive strength is probably the most utilized by a goalkeeper. It manifests itself in short, intense, and very quick actions, such as a block, a counter-strike, or a punch clearance.

Training this skill improves the goalkeeper's reaction time and power in key game situations. Some recommended exercises include:

Multi-jumps with or without load
Exits from different positions
Medicine ball throws
Changes of direction at maximum speed

You can complement this type of work with what is described in our article on the importance of the goalkeeper's power in football.

Maximum force

Although not as specific as explosive strength, maximum strength is essential to improve the goalkeeper's overall performance, especially in strength-endurance actions or when it is necessary to overcome high resistance (such as jumping from a standstill or blocking in the area).

Maximum strength training is usually done in the gym, with exercises such as:

Deep squats
Dead weight
Bench press
Military press

This type of training also contributes to injury prevention and improves the goalkeeper's ability to withstand intense workloads. Related to this point, you can read more about the key stages in goalkeeper training.

Fast force

Quick force involves applying the greatest amount of force in the shortest amount of time. It's especially important in situations where the goalkeeper must react quickly, such as to rebounds or quick changes of direction.

Some key exercises to improve quick strength include:

Plyometric exercises (box jumps, explosive burpees)
Actions with elastic bands
Exercises with reactions to stimuli (visual or auditory signals)

This work can be integrated into reaction training for goalkeepers sessions to improve its real application on the field.

Grip strength

An often underrated strength in goalkeeping is grip strength. A good grip helps secure the ball, prevent rebounds, and increase the goalkeeper's confidence between the sticks.

To work on this ability, specific exercises can be used such as:

Compression of soft or anti-stress balls
Weight plate grip
Using resistance clamps
Isometric barbell suspensions

Core strength

The core includes the abdominal, lower back, pelvic, and hip areas. It is the body's center of stability, essential for maintaining balance, transferring force, and preventing injury.

Core training is vital for actions like landing, stretching, changes of direction, and jumping. Some recommended exercises include:

Plates (front and sides)
Russian twists with medicine ball
Leg raises
Bird-dog and dead bug

A strong core also promotes muscle recovery after explosive efforts.

Conclusion

Strength training for goalkeepers should be varied, progressive, and tailored to their specific needs. Each type of strength serves a different but complementary function, and developing them together is key to improving performance between the sticks.

Don't forget to combine these workouts with good planning, rest, and workload control. And remember that every goalkeeper is different: customize your routines based on age, level, experience, and the time of the season.

To delve deeper into technical aspects, you can see our Exercises section.