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PhysicalIsolatedMovement

Wall shoulder slides

Gain shoulder elevation range with a simple, repeatable exercise the goalkeeper can do at any wall — reinforces the thin shoulder-mobility topic with scapular control.

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Load

minutes
9
Intensity
Low
Sets and reps
3 × 8

Microcycle days it fits

MD+2, MD-4, MD-1

Each bar’s height is that day’s dive ceiling.

Setup

Goalkeepers
1
server
0
outfield player
0

Space: 5 × 3 m

Equipment: Markers

The coach serves and manages the breaks.

Back and arms against a wall, the goalkeeper slides the arms up and down keeping contact, seeking full range overhead without losing the lower-back support.

Coaching points

  • The arms and back keep contact with the wall throughout the slide — losing contact is compensating with the lower back.
  • The scapula follows the arm; it is scapular control that makes the range safe.
  • Seek full range only once the comfortable one is done without arching the back.
  • Slow, controlled movement, no pain — it is mobility, not strength.

Progressions

  1. Full range overhead.
  2. Add an isometric pause at the top.

Regressions

  1. Comfortable range.
  2. Reduce the slide range.

Sources · 2

  1. StudyShoulder injuries in soccer goalkeepers: review and development of a FIFA 11+ shoulder injury prevention program (2016)
  2. StudyInjuries and Pain Associated with Goalkeeping in Football — Review of the Literature (2021), Applied Sciences