Injury preventionAnalyticMovement
Shoulder prevention under fatigue
Maintain correct landing technique with the shoulder musculature already fatigued — the condition in which injury happens, and which isolated prehab does not reproduce.
Choose a session and the exercise is added to today’s plan.
Load
- minutes
- 10
- dives/set
- 6
- Sets and reps
- 3 × 6
- Intensity
- Medium
dives per set, per goalkeeper
Microcycle days it fits
MD+1, MD-4, MD-3
Each bar’s height is that day’s dive ceiling.
Setup
- Goalkeepers
- 1
- server
- 1
- outfield player
- 0
Space: 12 × 10 m
Equipment: Balls, Resistance band, Full goal
The coach serves and manages the breaks.
1 steps
A set of banded external rotations immediately before each block of dives. The shoulder reaches the dive already tired, which is the end-of-session and end-of-match scenario.
Exercise sequence
Coaching points
- The aim is not fatigue for its own sake: it is checking whether landing technique holds when the shoulder is no longer fresh.
- Landing on the side of the body with the elbow tucked remains the rule — under fatigue is when the arm most often opens up.
- Stop immediately if joint pain appears. Muscular discomfort is expected; pain is not part of the exercise.
- The band load should fatigue, not exhaust — if the goalkeeper cannot dive with technique, the preload was too much.
Progressions
- Increase the band set before each block.
- Alternate service height, demanding varied landings.
Regressions
- Remove the preload, working landing technique alone.
- Reduce the number of dives per block.