Soccer Goalkeeper Training – Weight Program


* = Superset, which means only take a rest after each time you have done the 2 exercises.


– Increases Strength ( Coming out for crosses, Throws, Able to save harder shots, Kicking distance)

– Increases Power ( Diving power, Jumping power)

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Day 1 Lower Body

Box jumps 3 sets, 5 reps, 30 seconds rest

Barbell squat 5 sets, 10 reps, 1:30 rest

One leg dumbbell squat 3 sets, 10 reps, 1:30 rest

*Dumbbell step ups 3 sets, 10 reps…