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Training

Goalkeeper Warm-Up Routines

Structure effective warm-ups to prepare your body and mind for training or matches.

A proper goalkeeper warm-up prepares you physically and mentally for the demands ahead. It should progressively increase intensity, cover all key movement patterns, activate relevant muscle groups, and include technical elements you'll use in the session or match. Consistent warm-up routines reduce injury risk and improve performance.

Key Points

1Begin with general movement and dynamic stretching
2Progress to goalkeeper-specific footwork and agility patterns
3Include technical elements: handling, diving, footwork combinations
4Gradually increase intensity to match demands
5Include mental preparation and visualisation

Training Drills

✓Dynamic stretching routine covering all major muscle groups
✓Footwork ladder sequences building intensity
✓Progressive handling: catching, diving, shot-stopping
✓Match-specific movements and scenarios
✓Quick feet and reaction work before full intensity

Learn From the Pros

Gianluigi Buffon's meticulous pre-match warm-up routinesManuel Neuer's intense activation exercisesAlisson Becker's progressive warm-up building to match intensityDavid de Gea's focus on reaction and handling in warm-ups

Ask FootballGPT

“How long should my warm-up be?”

“What should I include in a pre-match warm-up?”

“How do I warm up when training alone?”

“Should my warm-up differ for training versus matches?”

Frequently Asked Questions

How long should a goalkeeper warm-up typically last?

For matches, 30-45 minutes is typical at professional level. For training, 15-20 minutes is usually sufficient. The key is progressive intensity building to match or training demands. Don't rush it, but don't exhaust yourself before you've started either.

What's the difference between a training warm-up and match warm-up?

Match warm-ups are typically longer and more comprehensive, including mental preparation and visualisation. They should replicate match intensity. Training warm-ups can be shorter and more focused on the specific session content. Both should prepare you adequately for what's ahead.

Should I stretch before or after warming up?

Dynamic stretching should be part of your warm-up, not before it. Static stretching is best saved for after training or matches as part of your cool-down. Dynamic movements prepare your muscles for action; static stretching can temporarily reduce power output.

Can I warm up effectively without a partner?

Yes. Use a wall for throwing and handling practice. Do solo footwork and agility drills. Practice your positioning and movement patterns. You can't replicate everything, but a structured solo warm-up still prepares you well for sessions or matches.

Expert Advisors

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Sports Scientist

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Academy Mind

Academy pathway U13-U18

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