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Core Exercise For Goalkeepers

This is a great one for goalkeepers. It's simple but very effective in developing some basic core strength. The goal for you here is to be able to use your upper body while keeping your trunk stable. All you need is a strong band for resistance.

To perform this exercise, simply stand in an athletic position while holding the band in front of your chest with both hands. Keep your elbows fairly straight. Begin the exercise by performing arm circles in a clockwise and counter clockwise direction while maintaining your hip and trunk position. If you are moving your arms and you notice your trunk moving, you are doing it wrong and should scale down to a lighter resistance.  Focus on volume with this exercise. Don't use too much resistance. Instead, keep the resistance light and perform 2-3 sets of 20-25 reps.  See the video below to see how this exercise is performed. 

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