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Sample training program for in-season high school soccer goalkeepers
This is an excerpt from Strength Training for Soccer by NSCA -National Strength & Conditioning Association,Daniel Guzman & Megan Young.
BY MELISSA TERRY AND MATT HOWLEY
Table 11.2 Goalkeepers: In-Season, High School, Phase 1
Total Body Focus
| Order | Exercise | Tempo (E:I:C) | Intensity | Sets | Reps | Rest |
| 1a | KB sumo deadlift | 2:0:1 | — | 4 | 8 | 2 min |
| 1b | Hip thrust | 2:1:1 | BW | 4 | 4 | <40 sec |
| 2a | Two-DB single-leg RDL | 2:0:1 | — | 3 | 8 | 2 min |
| 2b | Back extension | 3:1:1 | — | 3 | 10 | 1 min |
| 3a | DB bench press (neutral grip) | 2:0:1 | — | 4 | 5 | 3 min |
| 3b | One-arm DB row (hand and knee supported) | 2:1:1 | — | 4 | 6 each | 1 min |
Table 11.3 Goalkeepers: In-Season, High School, Phase 2
Total Body Focus
| Order | Exercise | Tempo (E:I:C) | Intensity | Sets | Reps | Rest |
| 1a | Trap bar deadlift (concentric only) | 0:0:1 | — | 4 | 6 | 2 min |
| 1b | Single-leg hip thrust | 2:1:1 | BW | 4 | 4 | <40 sec |
| 2a | One-arm single-leg DB RDL | 2:0:1 | — | 3 | 8 each | 2 min |
| 2b | Split squat | 3:1:1 | — | 3 | 6 | 1 min |
| 3a | DB bench press (neutral grip) | 2:0:1 | — | 3 | 5 | 3 min |
| 3b | One-arm DB row (hand and knee supported) | 2:1:1 | — | 3 | 6 each | 1 min |
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