Soccer GoalKeeper In-season
The Last Line – Goalkeeper Strength & Power Training
Soccer, Handball, Lacrosse, HockeyGoalkeepers are the most physically unique athletes on the field. You are not a field player. Your demands are not their demands. Short maximal bursts, reactive and anticipatory movement, long stretches of readiness between efforts, asymmetrical loading patterns, and the pressure of being the last line of defense. None of that gets addressed by a generic team program. The Last Line exists because goalkeepers deserve programming that actually understands the position. Every program here is built specifically for goalkeepers: off-season strength development, pre-season sharpening, and in-season maintenance that keeps you explosive and healthy when the matches matter most. No filler. No fluff. No field player programming with a goalkeeper label slapped on it. This is for the goalkeeper who takes their development seriously and is ready to train like it.
A1
Banded Lateral Walk
2 x 30
A2
Glute Bridge
2 x 10
A3
Hip 90/90 Rotations
1 x 20
A4
Lateral Bound
2 x 6
A5
Pogo Hops
1 x 0:20
B1
Broad Jump
2 x 3
B2
Med Ball Rotational Throw
2 x 8 @ 12 lb
C1
Trap Bar Deadlift
3 x 4
C2
Bulgarian Split Squat
3 x 12
D
Single Leg RDL
2 x 16
E1
Copenhagen Plank
2 x 0:20
E2
Band Pull-Apart
2 x 15
F1
Kneeling Hip Flexor Stretch
1 x 1:00
F2
Pigeon Stretch
1 x 1:00
F3
Thoracic Extension on Foam Roller
1 x 1:00
F4
Banded Ankle Dorsiflexion Mobilization
1 x 20
A1
Hip 90/90 Rotations
1 x 20
A2
Banded Lateral Walk
1 x 30
A3
Low Box Step Off
2 x 6
A4
Pogo Hops
1 x 0:20
B1
Lateral Shuffle to Ball Drop Catch
2 x 6
B2
Reactive Lateral Bound
2 x 6
C1
Romanian Deadlift with DB
3 x 8
C2
DB Reverse Lunge
3 x 6
C3
Paloff Press
2 x 8
D1
Half Kneeling Landmine Press
2 x 8
D2
Band Pull-Apart
2 x 15
D3
Banded Shoulder External Rotation
2 x 12
E1
Kneeling Hip Flexor Stretch
1 x 1:00
E2
Pigeon Stretch
1 x 1:00
E3
Thoracic Extension on Foam Roller
1 x 1:00
E4
Banded Ankle Dorsiflexion Mobilization
1 x 20
Pat Connors
Pat Connors is a certified strength and performance coach with credentials spanning NCSF, NASM PES/CES, USAW, FMS, and Precision Nutrition. A Marine Corps infantry veteran and high school coach, Pat builds programs the same way he approaches everything: direct, no-nonsense, and built around what actually works. Every program on this page was designed specifically for goalkeepers.
Put in the work. 12 weeks. 2 days a week. Built specifically for the goalkeeper who refuses to fade when the season gets long.
Get Soccer GoalKeeper In-season
