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Injury preventionAnalyticMovement

Shoulder routine before training

Activate the shoulder’s stabilising musculature before any diving or impact demand — the joint most exposed to injury at this position, per the literature.

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Load

minutes
8
Intensity
Low
Sets and reps
2 × 10

Microcycle days it fits

MD-4, MD-3, MD

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

Setup

Goalkeepers
1
server
0
outfield player
0

Space: 3 × 3 m

Equipment: Resistance band

The coach serves and manages the breaks.

A short resistance-band sequence covering external rotation, internal rotation and scapular-plane elevation, done individually before technical training begins.

Coaching points

  • Controlled movement through the full range — speed isn’t the goal here, activation is.
  • Band resistance is enough when effort is felt without losing the movement’s form.
  • Always do both sides, even when one arm clearly dominates in diving and receiving.
  • This routine doesn’t replace the general warm-up — it adds to it, not swaps it out.

Progressions

  1. Move up to medium resistance once light stops being challenging.
  2. Add a variation with the arm overhead, closer to the diving position.

Regressions

  1. Reduce the number of reps per set.
  2. Do it without a band, using only arm weight, in the first weeks.

Sources · 2

  1. StudyShoulder injuries in soccer goalkeepers: review and development of a FIFA 11+ shoulder injury prevention program (2016)
  2. StudyData-driven strength and conditioning, and technical training programs for goalkeeper’s diving save in football (2022)