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DistributionAnalyticTechnique

Light distribution on a recovery day

Maintain technical ball contact on MD+2, the lightest day of the post-match microcycle, without adding real load — weekly load distribution shows this as a recovery day, not an empty training day.

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Load

minutes
8
Intensity
Low
Sets and reps
2 × 6

Microcycle days it fits

MD+2

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

Setup

Goalkeepers
1
server
0
outfield player
1

Space: 14 × 12 m

Equipment: Balls

The coach serves and manages the breaks.

1 steps

A simple short-pass circuit between the goalkeeper and a centre-back, at a low pace and with no pressure, keeping technical quality without physical demand.

Exercise sequence

Coaching points

  • The pace is deliberately low — this is not the day to chase intensity.
  • Contact and posture quality matter more than volume or pass speed.
  • If the goalkeeper shows signs of accumulated match fatigue, shorten the session without hesitation.
  • Use the time to correct small technical details that don’t correct well under match pressure.

Progressions

  1. Slightly increase pass distance, keeping the pace low.

Regressions

  1. Reduce the number of reps further.

Sources · 2

  1. StudyComparison of the external load of professional goalkeepers in different weekly training sessions (2024)
  2. BookJoe Luxbacher, «The Soccer Goalkeeper: Techniques, Tactics, Training»