Skip to content
← Back to library

Injury preventionIsolatedMovement

FIFA 11+ shoulder programme

Install a structured shoulder prevention programme — the position’s most injured joint — as a fixed training block, raising a still-thin topic to first-class routine.

Add to a session

Which session should use this exercise?

You do not have any sessions yet. Create the first one to add this exercise.

New session
Choose a session and the exercise is added to today’s plan.

Load

minutes
14
Intensity
Medium
Sets and reps
2 × 10

Microcycle days it fits

MD-4, MD-3

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

Setup

Goalkeepers
1
server
0
outfield player
0

Space: 6 × 5 m

Equipment: Resistance band, Medicine ball

The coach serves and manages the breaks.

A FIFA 11+ shoulder-type sequence: stabilisation, strength and control of the shoulder complex with a band and light medicine ball, progressing from base level to greater load.

Coaching points

  • The programme is preventive and done before fatigue, not as a fix after injury.
  • Execution quality over load: scapular control and external rotation are the heart of the programme.
  • Progress a level only once the previous level’s technique is consistent.
  • Consistency beats intensity — two regular weekly sessions are worth more than one heavy, sporadic one.

Progressions

  1. Move to the progressed level with more load.
  2. Reduce the rest between sets.

Regressions

  1. Stay at the base level.
  2. Reduce the ball and band load.

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