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Pre-season Goalkeeper Conditioning Program
 

        This is a fairly painless program to get in condition by the start of the season. Pick four days a week. Example Sun Mon. Wed Fri. Hint: To keep you motivated write what you have done in a log.

  • Week 1 Run 2 min. walk 4 min. repeat. 5 times
  • Week 2 Run 3 min. walk 3 min. repeat 5 times
  • Week 3 Run 5 min. Walk 2 1/2 min. repeat 4 times
  • Week 4 Run 7 min. walk 3 min. repeat 3 times
  • Week 5 Run 8 min. walk 2 min. repeat 3 times
  • Week 6 Run 9 min. walk 2 min. repeat 2 times then run 8 min.
  • Week 7 Run 9 min. walk 1 min. repeat 3 times
  • Week 8 Run 13 min. walk 2 min. repeat 2 times
  • Week 9 Run 14 min. walk 1 min. repeat 2 times
  • Week 10 Run 30 min.

      Be sure to warm up and stretch before you run; and then cool down and stretch after you run.

      This program is especially good for those coming off an injury. You can accelerate the program if your level of fitness is good.

 
 

Another Simple
Conditioning Program
 

Keep a log to see how you're doing.

Day 1
Run/Walk for 20 minutes. Run until you're fatigued (stop before you're dead), then walk. When you've recovered, run some more. In a few weeks you'll be able to run for the entire time.

Day 2
Interval training. Run (about 80% not a full sprint) 100 yards. Walk 60 yards. Run 100. Walk 60 yards. Repeat 4 times. Then rest 1 minute. Then do another set of intervals. Shoot for 3 sets before the season starts.

Day 3
Run/Walk 20 minutes.

Day 4
Intervals 4 sets. Then get your soccer ball. Keep your feet together and jump over the ball side to side 10 times, then front to back 10 times. Pick two of your favorite foot skill drills. Do 20 reps of each drill. Juggle for 5 minutes. Practice shooting for 5 minutes.

Day 5
Run/Walk 20 minutes

Take the weekend off.

      Be sure to warm up and stretch before you run; and then cool down and stretch after you run.

 
Copyright 1996-2002 ŠLes Sparks

Les Sparks had the Goalkeeper's Corner website for the Carolina United Soccer Club from 1996 - 2002. 

 
   

Created: 12/20/99
Last Updated: 06/04/03


Since February 24, 1999
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  Web Administrator    Ken Gamble
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