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Injury preventionIsolatedMovement

Eccentric external rotation of the shoulder

Strengthen the shoulder’s external rotators with emphasis on the eccentric phase, the most protective against the position’s injury — reinforces the thin shoulder-prehab topic with a specific stimulus.

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Load

minutes
10
Intensity
Medium
Sets and reps
3 × 8

Microcycle days it fits

MD+2, MD-4, MD-3

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

Setup

Goalkeepers
1
server
0
outfield player
0

Space: 5 × 4 m

Equipment: Resistance band

The coach serves and manages the breaks.

Banded shoulder external rotation, slowly controlling the return (eccentric) phase. The elbow stays tucked to the body, and the lowering time progresses from three to five seconds.

Coaching points

  • The slow eccentric phase is where shoulder protection is built — resisting the return matters more than pulling.
  • The elbow stays glued to the side of the body; if it drifts, the exercise changes and loses effect.
  • Controlled, pain-free range; the band load is secondary to time under control.
  • Work both shoulders equally, even if one feels stronger.

Progressions

  1. Lengthen the eccentric to five seconds.
  2. Slightly increase the band resistance.

Regressions

  1. Three-second eccentric.
  2. Reduce the movement range.

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