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The Goalkeeper Strength Programme

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Goalkeeper Strength Programme x

CONTENTS
[2] WHO AM I ?

[3] GAMESHARP PERFORMANCE

[4] INTRODUCTION

[5] THE PROGRAMME

[7] WARM UP

[10] PHASE ONE

[12] PHASE TWO

[14] PHASE THREE

[16] CONTACT
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The information provided in this guide is for educational purposes only, and is not meant to be taken as medical advice.
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Goalkeeper Strength Programme x

WHO AM I?
My name is Conor O'Keefe, and I am a Goalkeeper
from the UK. I have played professional football in
England, Spain, Gibraltar and Sweden, and throughout
my career, I have constantly searched for ways to
improve my skill-set and performance.

Alongside documenting my journey through the online

content series Keeping Goals, I also aim to provide
insight and value to Goalkeepers of all ages through
specific training programmes, passing on the
knowledge that I have gained throughout my career, to
help others achieve their own goals. Strength &
Conditioning is an area of Goalkeeping that I was quite
late to. Before attending Loughborough University, I
never understood the importance or the benefit of
correct gym work on my game. But since that time, I
have made huge improvements on the pitch thanks to
developed understanding, external support and
commitment to tailored Goalkeeper Strength &
Conditioning Programmes like this one.

I have worked with GameSharp Performance since

2019, and they have helped me to level up the physical
aspects of my game; strength, power, speed and
athleticism, all of which are key areas of Goalkeeping.
We have created a Strength Programme which has
enabled other goalkeepers to do the same with the
necessary knowledge, understanding and support.

We hope you enjoy this programme, and that it helps

you to take your game to the next level. Please do get
in contact with any feedback you might have!

Instagram: @con_okeefe1
Twitter: @Con_OKeefe
Facebook: Conor O'Keefe
Email: [email protected]

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GAMESHARP PERFORMANCE
GameSharp was founded in July 2019 in Sheffield. We believe in an integrated approach to
developing players, looking at a variety of factors to understand what makes players great.

Our development takes place in the gym, on the pitch, and in the classroom, with anyone who
shares our passion for their development.

Our team of passionate coaches have experience in elite football environments, leading to the
development of the GameSharp system, applied to players of all ages and levels.

Sam Farmer – Strength and Conditioning Coach

Sam is a Physical Performance Coach at Aston Villa Football Club,

working predominantly with the Women’s Academy. He currently
works with a number of Gamesharp athletes both in person and
remotely across the world. Sam has previously held the position
of Academy Sport Scientist at Sheffield Wednesday FC, as well
as working as a Strength and Conditioning Coach at Sheffield
Hallam University across a variety of sports. He holds both an
MSc and BSc (Hons) in Sport Science from Sheffield Hallam
University.

Tommy Munday – Strength and Conditioning Coach

Tommy is a UKSCA Accredited Strength and Conditioning

Coach, and an FA Level 2 Licensed Coach. He is currently
working with professional boxers as a Strength and Conditioning
Coach at the world-famous Boxing Science facility. Having
previously held a role as Physical Performance coach at
Manchester United Women’s Football Club. Tommy has also
worked with Sheffield Wednesday FC’s academy with the U9 –
U23’s. He holds both an MSc and BSc (Hons) in Sport Science
from Sheffield Hallam University.

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INTRODUCTION
Athleticism is becoming increasingly more important for the modern-day goalkeeper. The ability
to be able to move into optimal positions efficiently but most importantly quickly could be the
most important factor when it comes to making those crucial saves.

At GameSharp it is our mission to provide you with the tools to develop your robustness and
athleticism by incorporating research driven programmes aimed at keeping you both fresh and
injury free.

With this 12 Week Goalkeeper Strength Programme, we will look at developing the most
important physical qualities for a Goalkeeper including;

Increasing your rate of force production

The demands of the game requires large amounts of force to be applied quickly
during sprinting / jumping / acceleration actions. The more force we can produce as a
goalkeeper gives us greater foundations to turn this into explosive qualities.

Improving your explosive qualities

As a goalkeeper, the ability to be explosive is arguably the most important physical quality
to develop. This is our match winning quality, the more explosive we are, the quicker we
can get into the right positions.

Unlocking your movement potential

Goalkeeper need to be able to move efficiently and effectively to get into positions to
make saves. Improving your movement qualities will allow you to get into positions easier
and reduce the chance of injury.

Reducing the chances of injury

A well designed and structured strength programme will create physical robustness. Your
body will be designed to tolerate high amounts of forced and will keep you fresh and
injury free so you can continue to develop as a goalkeeper.

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Goalkeeper Strength Programme x

THE PROGRAMME
The GameSharp Goalkeeper Strength Programme works around your current schedule. You can
adapt our programme to suit you. Sessions will last roughly 60 minutes and can be added to your
current training week.

Aim to complete a minimum of 2 strength sessions a week to maximise athletic

improvements across the programme. This programme has a strong emphasis on moving well
and technique in every exercise you complete. Every repetition needs to look the same with
good technique before you can progress in loads.

For structuring sessions with our players, we work off the following general rules :

1. Perform the whole session with the prescribed reps, sets and rest periods to optimise your
intensity and progression.

2. Rest at least 24 to 48 hours between strength sessions.

3. We typically ask our players to perform strength sessions before their technical / conditioning
training.

Use the table below to plan your training week as well as integrating other aspects of your
training such as your technical and conditioning sessions.

Example of Conor's training week:

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Strength Session
AM Strength Session Strength Session Technical Session
Technical Session Rest /
Rest Game Recovery
PM Technical Session Technical Session Technical Session Rest

Your training week to fill in:

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

AM

PM

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Goalkeeper Strength Programme x

SESSION STRUCTURE
The Warm Up

A well designed warm up can prepare a player both physically and mentally as well as using the
time to focus on specific areas of weaknesses to improve physical robustness to ultimately reduce
the risks of injury.

Our warm up focuses on the key areas that need to be mobile and stable for a goalkeeper and
can be designed by yourself with our guidance. We aim to keep things simple. We want to
empower you to make better training decisions and to help take your performance to the next
level.

Plyometric Circuit

This area of training focuses on improving the amount of force you can produce with your lower
body, and how quickly you can produce this force. As well as improving this, it will also fire your
legs up to improve the quality and intensity of your strength session.

Strength Session

All sessions within the programme are full body, we are aiming to micro dose your strength
training throughout the week (small amounts but often) to maximise freshness so you can
continue to develop within your technical sessions without the feelings of fatigue.

The programme follows a phase potentiation approach whereby each phase of the programme
leads into the next. Firstly, we develop the foundations of movement and strength training, we
then move into a maximum strength block where the aim to increase the amount of force we can
produce. Finally, we utilise the amount of force we can produce by moving quickly, ultimately
improve both speed and rate of force development.

PHASE 1 PHASE 2 PHASE 3

Building the Creating Developing
foundations Strength Power & Speed

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Goalkeeper Strength Programme x

THE WARM UP
A well designed warm up can be important for the physical development as a goalkeeper.

“The average semi-professional player will spend 4 hours per month warming up”.

We can utilise the warm up to address key areas in relation to a goalkeeper’s movement, to
enhance your physical development and robustness.

Choose one exercise from each of the following areas for both mobilise and activation :

- Ankle

- Knee

- Hip

- Thoracic / Shoulder

MOBILISE - Choose one of the following to complete from each area, click YT icon for video:

STOLEUS 30S EACH

STRETCH SIDE

BANDED ANKLE 30S EACH

ANKLE
STRETCH SIDE

ELEVATED ANKLE 30S EACH

STRETCH SIDE

HAMSTRING 10 REPS
ROCKBACKS EACH SIDE

BANDED 30S EACH

KNEE
HAMSTRING STRETCH SIDE

BANDED HIP 30S EACH

FLEXOR STRETCH SIDE

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Goalkeeper Strength Programme x

SPIDER MAN 8 REPS

ROTATIONS EACH SIDE

PIGEON 8 REPS
HIP
STRETCH EACH SIDE

GROIN 10
ROCKBACKS REPS

T-SPINE 8 REPS
ROTATIONS EACH SIDE

THORACIC / 8 REPS
EAGLES
SHOULDER EACH SIDE

NIGHT 8 REPS
FEVERS EACH SIDE

ACTIVATE - Choose one of the following to complete from each area, click YT icon for video:

HEEL ELEVATED 10 REPS

CALF RAISE EACH SIDE

4 WAY 10
ANKLE
REACH REPS

SQUAT 8 REPS
ROCKERS EACH SIDE

SINGLE LEG 8 REPS

TOUCH DOWNS EACH SIDE

LUNGE TO 8 REPS
KNEE
ROTATE EACH SIDE

SINGLE LEG 8 REPS

BRIDGE EACH SIDE

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SINGLE 8 REPS
LEG RDL EACH SIDE

LATERAL 8 REPS
HIP
LUNGE EACH SIDE

COUNTERBALANCE 8
SQUAT REPS

5 REPS EACH
ITYs
POSITION

THORACIC / BANDED 10 REPS

SHOULDER ROWS EACH SIDE

BANDED TRIPLE 8 REPS

THREAT EACH SIDE

PLYOMETRIC CIRCUIT - Complete two sets of the following exercises, click YT icon for video:

ALTITUDE 5
LANDINGS REPS

ROCKER 5
JUMPS REPS

POGO 12
JUMPS REPS

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Goalkeeper Strength Programme x

PHASE ONE

Building the Foundations

During the next Four weeks we will be working on the key movement patterns a goalkeeper will
use during a game.

The aim of this block of training is to a build a base of your strength and movement
capabilities. We want to take the body through full ranges of motion on all exercises and
create physical robustness. Remember that every repetition needs to look the same with
good movement before you progress in load.

Select a minimum of 2 sessions from this phase a week to complete to suit your own training
schedule.

RPE – 7/8 – Choose a load that you could complete 2/3 more repetitions than what is
required on the programme – progress the load accordingly through the phase, ensuring
good technique throughout.

A and B exercises indicate a 'superset' - This means that the exercises are completed one after
the other with no rest in between.

*Click the name of each exercise for a video demonstration.

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Goalkeeper Strength Programme x

PHASE ONE

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Goalkeeper Strength Programme x

PHASE TWO

Creating Strength

Now we have built the foundations of movement and strength and have the work capacity we
can increase the amount of volume and look to increase maximal strength.

Developing maximal strength will allow us to generate more force production which we can
then further utilise to move quicker. Remember that every repetition needs to look the same
with good movement before you progress in load.

Select a minimum of 2 sessions from this phase a week to complete to suit your own training
schedule.

RPE – 9 – Choose a load that is heavy, and you would only be able to get one more
repetition than what is required. A good guide to go off would be between 85-90% of your 1
repetition max.

A and B exercises indicate a 'superset' - This means that the exercises are completed one after
the other with no rest in between.

*Click the name of each exercise for a video demonstration.

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Goalkeeper Strength Programme x

PHASE TWO

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Goalkeeper Strength Programme x

PHASE THREE

Developing Power and Speed

Now you have to ability to produce large amounts of force, we need to transfer this into power
and speed. This next block will focus on moving loads quickly and with INTENT.

The first set of exercise(s) in each session are our bang for buck for power and speed
development. Choose a load that you can move quickly (usually around 30-50% of your
1 Repetition Max). Focus on moving the weight fast on each repetition. Remember that every
repetition needs to look the same with good movement before you progress in load - each
rep needs to move quickly.

Select a minimum of 2 sessions from this phase a week to complete to suit your own training
schedule.

A and B exercises indicate a 'superset' - This means that the exercises are completed one after
the other with no rest in between.

*Click the name of each exercise for a video demonstration.

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Goalkeeper Strength Programme x

PHASE THREE

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Goalkeeper Strength Programme x

Stay Updated
Stay in touch with us via our socials :

Click to visit our website Follow us on Instagram Subscribe to our

www.conorokeefe.co.uk @con_okeefe1 Youtube Channel
www.gamesharp.co.uk @gamesharp_performance Conor O’Keefe
GameSharp Performance

Like us on Facebook Connect with

@gamesharpperformance GameSharp on Linkedin

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Goalkeeper Strength Programme x

REMOTE PROGRAMMING WITH GAMESHARP

The aim of our programme is to give players the physical capacity to technically and tactically
excel. However, very often, if we don’t know too much about the player we are working with, it’s
difficult to create a bespoke solution for that individual player.

This means that their training programme is sub-optimal for them, reducing the potential for
performance gains, and potentially wasting time spent training. Where possible, to increase
performance gains in strength, speed, fitness and explosiveness, we use testing, profiling and
monitoring to create an optimal programme for that player.

This reduces guesswork, and makes sure that the programme is built around the player with
consideration towards their strengths, weaknesses, performance profile, goals, and position,
creating a programme that is entirely optimal.

WHAT YOU GET

• Remote Physical Testing of your athletic qualities

• 4 - Week Bespoke Strength Programme
• Optional Speed / Conditioning Programme
• Daily Mobility Programme based on your movement assessment
• Regular Check ins with The GameSharp Team
• Technical Analysis and Feedback throughout the programme

The cost of this package is £60

Email [email protected] to find out more
Use code: ‘OKEEFE’ for £10 off your first month.

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