Goalkeeper Strength Training Program (No Weights)

Goalkeeper Strength Training Program (No Weights)

The great thing about this workout is the only pieces of equipment necessary are three resistance bands or tubes. Each of the exercises, which utilize the resistance bands, should be done as 3 sets of 15 reps to start. 

There is a tendency to start off doing too much since there aren’t any weights involved with this but realize this is resistance work, so it is as effective as if you were working with weights. Also, understand the technique must be done correctly for this to be effective.

I will recommend the color band to use when doing each exercise, but in case you are using a different type of resistance band;

resistance tubes or bands
  • Yellow represents the easiest.
  • Green represents intermediate.
  • Red represents the hardest.

You can buy a set of these resistance tubes with handles on Amazon but you can also use standard resistance bands if you have some.

Finally, make sure you go through a solid 15-minute warm-up before beginning.               

1. Standing Incline Press. 

Sets3
Reps15
BandGreen
  • Stand in a narrow staggered lunge position (one foot in front of the other). 
  • Place the band under the arch of your back foot and relax both knees.
  • Grasp handles/ends of the band with an overhand grip. 
  • Abduct the arms 30-45% away from the torso in a knuckles up position. 
  • Elbows and wrists should be in alignment.  
  • There should be no tension in the upper trapezius. 
  • With firm wrists, press forward, up, and together finishing in a thumbs together position at eye level.

2. Standing Fly

Sets3
Reps15
BandRed
  • Stand in a narrow staggered lunge position.   
  • Place the band under the arch of the back foot and relax both knees. 
  • Grasp the handles with an underhand grip. 
  • Place the outside of your hands on your hipbones with hands facing up.  
  • Keep elbows bent throughout the entire exercise with wrists firm.
  • Raise arms up and together. 
  • Squeeze pectorals by touching forearms together at mid-chest height.  
  • Palms of hands end facing head at eye level. 
  • Upper and lower arms form 90-degree angles.

3. Standing Lateral Raises

Sets3
Reps15
BandYellow
  • Stand in a staggered, narrow or wide stance. 
  • Place the band under the arch of the front foot and relax your knees. 
  • Grasp the handles/ends on the band; maintain a slight bend in elbows and position arms straight down from shoulders with thumbs pointing forward. 
  • With firm wrists, lift your arms up and away from the sides of your body. 
  • Progressively rotate shoulders back as elbows rise to should height.
  • Finish with thumbs up and palms facing forward, elbows soft and in alignment with the shoulder joint. Hands just in front of ears.

4. Standing Overhead Press Up

Sets3
Reps15
BandGreen
  • Stand in a narrow, staggered lunge stance. 
  • Place the band under the arch of your back foot and relax both knees.
  • Grasp the handles and raise your elbows directly over your shoulders with palms facing each other and thumbs pointing down. 
  • With firm wrists, press up and progressively pronate forearms, straitening arms fully. 
  • End with hands directly over shoulders and palm facing forward with knuckles facing the ceiling.

5. Reverse Grip Row.

Sets3
Reps15
BandRed
  • Sit with knees comfortably bent, center the resistance band under the middle of both feet.
  • Grasp band in between both feet and pull toward you to create a loop.
  • Place loop back over feet.
  • Keep your feet together for less resistance and apart for more.
  • Grasp handles/ends of your resistance band and sit upright, keeping a natural arch in the lower back.
  • Extend arms fully in a palms-up position. Lead with elbows, driving them back behind body until inside of wrist contacts lower rib cage. Finish with chest expanded, wrists firm shoulder blades pulled back and together.

6. Seated Arm Curls

Sets3
Reps15
BandRed
  • Sit with your knees comfortably bent and center resistance band under the middle of both feet.
  • Grasp band in between both feet and pull toward you to create a loop.
  • Place loop over both feet.
  • Grasp handles with thumbs up and sit upright.
  • Keep your feet together for less resistance and apart for more resistance.
  • Bend and flare your elbows, turn your palms toward chest while curling fully.
  • End with the palms of your hands in contact with lower chest and knuckles facing each other.

7. Standing Overhead Press Up

Sets3
Reps15
BandRed
  • Stand in a narrow, staggered lunge stance.
  • Place the resistance band under the arch of your back foot and relax both knees.
  • Grasp handles and raise your elbows directly over shoulders with palms facing each other and thumbs pointing down.
  • With firm wrists, press up and progressively pronate forearms, straightening arms fully.
  • End with hands directly over shoulders and palms facing forward with knuckles facing the ceiling.

8. Back Squat

Sets3
Reps15
BandRed
  • Position feet in a moderate stance with big toes directly under hips and toes out slightly (20-30 degrees if external hip rotation).
  • Place tubing under arches of both feet.
  • Grasp handles and raise hands to shoulder length.
  • Keep head over hips and focus eyes slightly higher than head.
  • Keep chest expanded and shoulder blades squeezed together.
  • Bend knees, tilt pelvis and maintain a natural arch in lower back.
  • Sit back until upper legs are just above parallel in relation to floor.
  • Keep heels down with body weight over ankles.
  • Middle of kneecaps aligns with last two toes at bottom of squat and naturally move inward over big toes as legs are strengthened.

9. Bent Trail Leg Lunge

Sets3
Reps15
BandRed
  • Stand in a narrow staggered lunge walk and place tubing under the arch of the front foot.
  • Grasp handles and raise hands to shoulder height.
  • Take a drop step with other leg and land on ball of foot.
  • Bend knees and descend to form a 90-degree angle with upper and lower position of each leg.
  • The kneecap of lead leg should be approximately over the last shoelace.
  • Keep heel down and weight distributed evenly through front foot.
  • Heel of the trail leg is up off the floor and ball of the foot is in contact with the floor.
  • Keep head over hips and eyes focused directly forward.
  • Keep chest expanded and shoulder blades squeezed together.
  • Return to start position and repeat drop step.

Core & Back:

10. Abdominal

Sets3
Reps15
  • Start with standard crunches.
  • Then go to knees-up (lying on the back with the knees to the chest.
  • Put your legs straight up over your abdomen.
  • Finally, try legs up and as you go up your legs go down and wide.
  • In each of these, you don’t have to go up very far, but one of the keys is to raise your chin up and not forward.

11. Back

Sets3
Reps15
  • Lie on your stomach and with your arms out in front of you.
  • Lift your legs up and hold for a count of 5.
  • Then lower back down and rest.
  • After these sets, do front lifts where your legs stay down and you raise your upper body.
  • Finally, conclude with “Superman” which is when you raise both your legs as well as your upper body and hold for a count of 5.

After doing these exercises, make sure you get a nice long stretch. This is one of the most important times to stretch, as it will actually influence your flexibility and dexterity.

If you are looking for more no-weight, resistance band workouts to try or add to your workout routine, try these!

Leave a Reply

Your email address will not be published. Required fields are marked *