PhysicalIsolatedMovement
90/90 hip mobility for goalkeepers
Work internal and external hip rotation in the 90/90 position, the specific range the goalkeeper needs for falls and resets — reinforces one of the library’s thinnest topics.
Choose a session and the exercise is added to today’s plan.
Load
- minutes
- 10
- Intensity
- Low
- Sets and reps
- 3 × 6
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 × 5 m
Equipment: Markers
The coach serves and manages the breaks.
Seated with both hips at 90 degrees, the goalkeeper rotates side to side under control, first with hand support, then with only the trunk driving the movement.
Coaching points
- The movement is slow and symmetrical — it works internal rotation of one hip and external of the other at once.
- The spine stays long and the trunk as vertical as possible while rotating.
- Remove the hand support only once control with support is perfect.
- Compare the two sides: marked asymmetries are useful information for individual training.
Progressions
- Rotate without hand support.
- Add an isometric pause at end range.
Regressions
- Keep the hand support.
- Reduce the rotation range.