goalkeeper workout

Soccer trials coming up (3 weeks time) and its been six months since i went to the gym or played any sports. I am kind of out of shape and i need a program that will help me get through the trials as a goalie.

Have a look at the beginner strength and conditioning program. It consists of 3 full body workouts each week that are designed to increase strength and improve overall conditioning.

Strength Workouts

If you haven't trained in a few months, this program will be a great place to start. Once you've done the program for a month or so you can move on to the intermediate level programs or start building your own custom workouts.

I would also suggest you get started on a regular stretching/mobility routine as well. I'd spend at least 20-30 minutes, 2-3 days per week on mobility, focusing on stretching open up your hips and loosen up your hamstrings and lower back. If you haven't played soccer for awhile, you want to make sure your body is ready and that you are feeling strong, flexible and agile!

Thx Ben, I will do that for sure.