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Goalkeeper (Soccer Goalie) Performance Blueprint – 12 Week Off-Season

Connors Performance – Goalkeeper Training

Soccer, Handball

Coach

Pat Connors

The Goalkeeper Performance Blueprint is a comprehensive 12-week off-season training program built specifically for competitive soccer goalkeepers.

Unlike generic soccer or strength programs, this system is designed around the unique physical demands of the goalkeeper position — explosive lateral push-offs, reactive diving, single-leg power, rotational control, and shoulder durability.

This program develops goalkeepers who are not only stronger, but faster, more explosive, more reactive, and more resilient throughout the season.

🔹 WHAT THIS PROGRAM BUILDS

✔ Explosive lateral and vertical power for diving and jumping ✔ First-step acceleration and change-of-direction speed ✔ Total-body and single-leg strength for push-offs and landings ✔ Reactive speed and game-ready movement patterns ✔ Shoulder durability and arm care for repeated diving and contact ✔ Hip, groin, and knee resilience to reduce injury risk

🔹 PROGRAM STRUCTURE

• 12 weeks total (3 progressive training phases) • 3 training days per week • 60–80 minute sessions • Built-in warm-ups, activation, arm care, and cooldowns every session • Power → Strength → Speed progression for maximum transfer

Each phase progresses from strength and durability foundations into maximal strength and power, and finishes with reactive speed and game-specific transfer.

🔹 WHO THIS PROGRAM IS FOR

This program is ideal for:

• Competitive youth goalkeepers (ages 13+) • High school goalkeepers • Club and academy goalkeepers • College-prep athletes • Strength coaches training goalkeeper groups

Recommended for athletes with basic lifting experience who are training in the off-season or low-competition periods.

🔹 WHAT MAKES THIS PROGRAM DIFFERENT

Most training programs treat goalkeepers like field players.

This program does not.

Every component is built specifically for goalkeeper performance:

• Lateral and split-stance power development • Rotational power for diving and recovery • Single-leg strength and deceleration training • Daily shoulder and arm care • Groin and hip durability built into warm-ups and cooldowns • Reactive speed and change-of-direction training every week

🔹 EQUIPMENT NEEDED

• Barbell or trap bar • Dumbbells • Medicine balls • Resistance bands • Boxes or platforms for jumping • Turf or open space for sprinting and lateral movement

$39

Get Goalkeeper (Soccer Goalie) Performance Blueprint – 12 Week Off-Season

Explosive Lateral Power

This program develops the lateral push-off strength and explosive power goalkeepers need to cover more ground, react faster to shots, and make stronger diving saves. You’ll improve: First push-off speed Lateral explosiveness Ability to reach balls that used to be out of range

Game-Ready Speed & Reaction Ability

Every phase includes sprinting, change-of-direction, and reactive drills designed specifically for goalkeeper movement patterns. This leads to: Faster first steps Quicker recovery between saves Better positioning and reaction under pressure

Increased Strength, Mobility & Quickness

The program builds total-body and single-leg strength that transfers directly to jumping, landing, and pushing off — without adding unnecessary bulk or stiffness. You’ll gain: Stronger legs and hips for explosive movement Better balance and control in awkward positions Strength that actually shows up on the field

Shoulder, Hip, and Groin Durability

Every workout includes built-in arm care, hip mobility, and adductor strengthening to protect the most commonly injured areas in goalkeepers. This helps: Keep shoulders healthy for repeated diving and contact Reduce groin and hip strains Improve recovery and long-term availability

A Complete Position-Specific System

This is not a general strength program or a field-player template. It’s a full 12-week system built specifically for goalkeepers, including: GK-specific warm-ups and movement prep Lateral and split-stance power development Reactive speed and diving mechanics transfer Recovery and cooldown protocols every session

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to grow

Programming 3 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coaches and team will push you harder, know you better, and keep you going longer.

Equipment

Required

Barbell or trap bar // Dumbbells // Medicine balls // Resistance bands // Boxes or platforms for jumping // Turf or open space for sprinting and lateral movement

Sample Week

Week 1 of 12-week program

Sunday

P1D1 – LOWER BODY POWER + STRENGTH GK OFF

Foam Roll

1 x 1:00

Hip 90/90 Rotations

2 x 8

Ankle Rockers

2 x 10

A-Skip

2 x 10

Fowards Pogo Hops

2 x 20

Banded Lateral Walk

2 x 10

DeadBug

2 x 8

Lateral Bounds to Stabilize

3 x 4

MB Side Throw

3 x 5

Trap Bar Deadlift

4 x 5

Bulgarian Split Squat

3 x 6

Single Leg RDL

3 x 8

Copenhagen Plank

3 x 1 @ 0:20

Assault Bike

6 x 0:10 @ 9

Banded Shoulder External Rotation

2 x 12

Prone Y Raise

2 x 10

Scap Push-Up

2 x 12

Kneeling Hip Flexor Stretch

2 x 0:30

Adductor Rocks

2 x 8

Crocodile Breathing

1 x 2:00

Tuesday

P1D2 – UPPER STRENGTH + ROTATIONAL POWER GK OFF

Foam Roll

1 x 1:00

Open Books

2 x 8

Band Pull-Apart

2 x 10

Scap Push-Up

2 x 12

MB Rotational Scoop Toss

4 x 4

Tall Kneeling MB Overhead Throw

3 x 5

DB Bench Press

4 x 6

Chest-Supported DB Row

4 x 8

Half Kneeling Landmine Press

3 x 8

Lat Pulldown

3 x 8

Paloff Press

3 x 10

Side Plank

3 x 0:30

Pec Doorway Stretch

2 x 0:30

Doorway Lat Stretch

2 x 0:30

Side Lying External Rotation

2 x 12

Prone T Hold

2 x 0:20

KB Bottoms up Carry

2 x 30

90/90 Breathing

1 x 2:00

Thursday

P1D3 - Speep, COD, & Total Body - GK OFF

WORLD'S GREATEST STRETCH

2 x 6

Lateral Lunge

2 x 6

Pogo Hops

2 x 20

A-Skip

2 x 20

High Knees With Forward Travel

2 x 20

Sprint

5 x 5

Lateral Bounds to Stabilize

3 x 4

Drop step to Sprint

3 x 3 @ 5

Box Jump

4 x 3

Forward Rotational Med Ball Throw

3 x 5

Front Squat

4 x 5

Single Leg Hip Thrust

3 x 8

Suitcase Carry

2 x 40

DeadBug

2 x 10

Banded Shoulder External Rotation

2 x 12

Banded Shoulder Internal Rotation

2 x 12

Supinated Wall Slides

2 x 10

Hamstring Rope Stretch

2 x 0:30

Adductor Rocks

2 x 0:30

Box Breathing

1 x 2:00

Coach

More from Connors Performance – Goalkeeper Training

Pat Connors

Performance coach and Marine Corps veteran specializing in soccer goalkeeper development. I train youth, high school, and college-prep keepers to become faster, more explosive, and more durable through position-specific strength, lateral power, reactive speed, and shoulder injury prevention. My goal is simple: help goalkeepers perform at a higher level and stay healthy all season.

Train with purpose. Train like a goalkeeper.

If you’re serious about becoming a faster, stronger, and more confident goalkeeper, this program gives you a proven system to do it the right way. Follow the plan, trust the process, and show up ready to make more saves, move better, and stay healthy all s

Get Goalkeeper (Soccer Goalie) Performance Blueprint – 12 Week Off-Season

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Goalkeeper (Soccer Goalie) Performance Blueprint – 12 Week Off-Season

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