This video shows some SAQ+strength work specifically for Soccer Goal Keepers for Goal Keeper fitness with KeeperOut Academy. This specific session shows the progression from strength work using Myosource Kinetic bands as resistance and Myosource speed and agility ladder variations followed by some plyometric work. Like any goalkeeper training session it is imperative to warm up properly before performing soccer training ladder drills and intense training.
A great goalkeeper must work hard performing hardcore soccer training drills / speed ladder drills that work on speed, lateral moves, jumps, dives and more. It is imperative that a goalkeeper perform intensive soccer training drills to engage all the muscles in the leg, thighs, hips, glutes and core. Hip rotation strength / Hip Flexors will make a huge difference in a goalkeepers ability to move to the soccer ball.
Notice how Myosource Kinetic Bands leave this goalkeeper hands free and movements are not restricted or limited. This allows the athlete to perform speed and agility ladder footwork as well as work on upper body strength because the bands leave the hands free to use resistance for the upper body. The position of the Myosource Kinetic Bands leg straps being right above the knees allow the resistance to target all the muscles in the legs, hips, thighs, glutes and core. This is unlike ankle straps that limit and restrict movements. The soccer training drills in this video show this goalkeeper being able to work on shuffling his feet in multiple directions, sprinting forward, back and laterally, backpedaling and working on jumps vertically and horizontal. These soccer training drills were developed to work on quick and explosive reflexes as well as strength and endurance. Make sure to maintain balance and stability in these soccer training drills. A goalkeeper that has difficulty with balance will have difficulty moving in all directions to protect the goal.