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PhysicalIsolatedMovement

Recovery mobility (MD+2)

Restore hip and shoulder range on the light recovery day, without load — MD+2 had no physical work and is the right day for mobility on the joints most stressed by the position.

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Load

minutes
12
Intensity
Low
Sets and reps
2 × 8

Microcycle days it fits

MD+2

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

Setup

Goalkeepers
1
server
0
outfield player
0

Space: 6 × 5 m

Equipment: Markers, Resistance band

The coach serves and manages the breaks.

A controlled hip and shoulder mobility circuit, first range-only, then with a light band. Calm pace, breathing tracked, no chasing effort.

Coaching points

  • Range is gained with control, not with swings — each position is reached slowly and held.
  • The hip and shoulder are the joints most prone to pathology in the position; this day serves them directly.
  • The band comes in only once the unresisted range is clean.
  • If there is pain (not discomfort), reduce the range — recovery never hurts.

Progressions

  1. Add a light band.
  2. Increase the target range within comfort.

Regressions

  1. Range only, no band.
  2. Reduce the number of reps.

Sources · 2

  1. StudyComparison of the external load of professional goalkeepers in different weekly training sessions (2024)
  2. StudyInjuries and Pain Associated with Goalkeeping in Football — Review of the Literature (2021), Applied Sciences