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PsychologicalAnalyticTechnique

Pre-match mental activation routine

Build a stable, repeatable warm-up routine that activates the body and prepares attention — the same one before every match, so it works as an anchor.

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Load

minutes
10
dives/set
6
Sets and reps
1 × 12
Intensity
Medium

dives per set, per goalkeeper

Microcycle days it fits

MD-1, MD

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

Setup

Goalkeepers
1
server
1
outfield player
0

Space: 14 × 12 m

Equipment: Balls, Full goal

The coach serves and manages the breaks.

2 steps

A fixed, progressive sequence: frontal catch, catch with movement, low dive, and finally a long-range shot. Always in the same order, always with the same rep count. This is a routine, not load work.

Exercise sequence

Coaching points

  • The order and rep count do not change. The value is in repeatability, not variety.
  • Always finish with a successful action — the last memory before kick-off counts.
  • Dive volume is deliberately low: this is matchday or the day before, not a loading day.
  • Verbalising the routine helps some goalkeepers and distracts others. Test it and keep what works.
  • If the routine is not going well, repeat the last element until it does — never finish on an error.

Progressions

  1. Add a long-range shot at the end of the sequence.
  2. Verbalise the routine aloud, making it explicit.

Regressions

  1. Reduce to frontal catches and movement only, without diving.
  2. Lower the rep count per element.

Sources · 3

  1. Book«Scientific Approaches to Goalkeeping in Football», Bennion Kearny
  2. BookVaggelis Lappas, «Goalkeeper Training Methodology»
  3. StudyShoulder injuries in soccer goalkeepers: review and development of a FIFA 11+ shoulder injury prevention program (2016)