THE GOALKEEPER TRAINING THEORY
First, we consider physical training as the application of systematic loads or stimuli continuously and progressively, aimed at achieving a specific goal—whether aesthetic, corrective-postural, physical conditioning, or sports performance.
To reach that goal, we must ask ourselves:
What are we training? Why do we need the goalkeeper to improve their conditioning? How do training loads influence that?
Starting from the premise that training is a process of change and constant adaptation to workload, we find a key word: adaptation.
Adaptation, biologically speaking, is nothing more than an individual’s ability to survive in a given environment.
In goalkeepers, training sessions and workloads are continually adapted to the capacities being developed.
This process creates a balance between anabolic and catabolic phases, known as homeostasis.
The application of workload will be governed by a principle of systematisation.
This implies a structured order so that the load is progressive and effective (from simple to complex, from familiar to unfamiliar, from low to high intensity, etc.), intending to economise the execution of a particular technical gesture.
These applications of loads and adaptations are especially noticeable in beginner goalkeepers (disruption of homeostasis), but over time, this effect diminishes and becomes almost imperceptible, giving us an indication that the technical gesture has been fully integrated into the goalkeeper’s motor memory.
We must keep in mind that each goalkeeper has their motor memory and that not all possess the same endogenous and exogenous factors. Therefore, a prior assessment is necessary to design each session with the appropriate workloads.
What factors can we observe?
Their general body type, sporting history, nutrition, rest, and lifestyle habits — all of which provide us with an estimate of their training potential in the short or medium term.
Having gathered this data (or most of it), we can consider some basic principles when creating a training plan:
– Multilaterality, which allows for the development of coordinative and conditional abilities in all their dimensions, giving our goalkeeper new movement possibilities.
– Systematisation and progressive overload;
– Biological individuality, as previously explained;
– Specificity of the plan: What are we going to train? Why? For what purpose?
– We must also inform the goalkeeper about the session (raising awareness);
– And finally, variation, to avoid standardised and monotonous adaptations.
All of this, when applied to training, leads to an improvement in the goalkeeper’s functional level, with an optimal balance between load and recovery.
Consequently, training loads provide us with an even greater performance capacity, often conditioned by hereditary genetic factors. For these training loads to be effective, we must consider the “stimulus-effect” process, which triggers changes in bodily functions. This load includes two important factors: the first is external load, referring to the physical work performed by the individual; the second is internal load, referring to the body’s physiological response to the external load (the internal changes that occur in the goalkeeper).
When analysing the composition of training stimuli or load, we must break it down into key factors — which we may or may not use depending on the plan — such as intensity (how), volume (how much), duration, frequency, and density.
In the goalkeeper’s case, intensity will always be proportional to volume, meaning the higher the intensity of the work, the lower the volume applied. This steers our training toward anaerobic energy systems (specifically the ATP-PC system), due to the demands of the position.
Regarding exercise duration, I want to quote Loreana Baldomero, who in a study stated that 60% of goalkeeper actions last less than 2 seconds, and the remaining 40% range between 2 and 8 seconds. Based on this parameter, we can plan the duration, frequency, and density of the load accordingly.
It is essential to adopt an interdisciplinary approach when working with our goalkeepers, planning in coordination with the fitness coach and the head coach to avoid overloading that could lead to injuries. This clarification is important, as unfortunately, such coordination often does not occur.
LEO FRANCK
Recommended Bibliography
Theoretical Bases of Sports Training. Manso and Valdivieso. Gymnos Publishing
Sports Training Planning. Manso and Valdivieso. Gymnos Publishing
Speed. Acero Martin, Valdivieso, Caballero. Gymnos Publishing
Overtraining. Verkhoshansky and Siff. Paidotribo Publishing
Sports Training. Platonov. Paidotribo Publishing
Optimal Training. Jurgen Weineck
Physical Conditioning Training in Soccer. Jens Bangsbo. Paidotribo Publishing