The definition of co-ordination is “The organization of the different elements of a complex body or activity so as to enable them to work together effectively.” When a team can win or lose in the blink of an eye, being 100% aware of your body position and limbs couldn’t be more important as a goalkeeper. Strengthening your core is way more important than for just earning yourself a six pack, as a strong core is essential for your balance. Exercises such as single leg squats or standing on an unstable surface such as a BOSU ball will help tighten your core and improve your overall balance.
Timing is the number one focus of a goalkeeper’s career. Half a second too early, or too late could mean disaster, and that’s why it’s so important to keep on top of it in your training. Of course, training with your team is the most important, but if you’re on your own, try partnering up with people and get them to test you at different speeds, distances and angles so you can be ready for everything. Just because you can catch a ball at 10 yards, it doesn’t mean you can catch one at 20.
Although the media may portray the footballer life as sports cars and champagne, it’s no different from any other professional athlete. Eating well and fueling your body right is important, not only for performance, but also for longevity, as making poor food choices can stunt your career, and your recovery. Focus on wholefoods such as nuts, fruits, wholegrains and fresh vegetables. Staying clear of heavily acidic foods can improve recovery and reduce inflammation helping with performance on the pitch.
Explosive movements/speed refers to your ability to go from static to full speed in a heartbeat. In a 90 minute match, there’s the very real chance you can spend over 80 minutes standing still and less than 10 minutes actually moving. This means no matter how sudden, you need to be ready to react quickly. Exercises such as Squat Thrusters, Vertical Jumps and Plyometric Push Ups will help your body be ready for anything, and go from zero to 100 in an instant.
Despite the average football team having 11 players, the unique part of being a keeper means that you’re the only one on your team during a game. This means that no matter how exhausted you get, it’s still always your responsibility to give your best. Making sure your endurance is at its peak is essential for making it to the end of a match without letting your guard down. High rep workouts in the gym, long distance runs/cycles and consistent training will help keep your body at its best for as long as possible.
Article courtesy of Discount Supplements