Soccer Goalkeeper Pre-Game Warm-Up

By Woodland Soccer Team •  Updated: 08/09/22 •  6 min read

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Do you know how to warm up before playing goalie in soccer properly? If not, you’re going to want to read this post! We’ll go over the basics of a good goalkeeper pre-game warm-up, so you can feel confident and ready when it’s your time to take the field. Plus, we’ve got a great workout routine for you to follow, so you’re in top shape for your next match. Keep reading for all the details!

Why It’s Important To Warm Up Before Playing Goalie In Soccer

As any soccer player knows, it is important to warm up before a game. Warming up helps to loosen the muscles, increase blood flow, and prevent injuries. However, this is especially true for goalkeepers. Because they are constantly moving and jumping, goalkeepers put a lot of stress on their bodies.

As a result, they must take the time to warm up before each game properly. A good goalkeeper warm-up should include a mix of stretching and exercises that simulate game-like situations. By taking the time to prepare their bodies for the demands of the game, goalkeepers can stay healthy and perform at their best.

The Basics Of A Good Goalkeeper Pre-Game Warm-Up

As a goalkeeper, it is important to warm up properly before a game. This will help you to avoid injury and to be at your best when the game starts. There are a few basic elements that should be included in any pre-game warm-up routine.

General Warm-Up Exercises

Before a game, soccer goalkeepers need to do a general warm-up to get their muscles loose and prepare their bodies for the physical demands of the game. This can include some basic cardio exercises such as jogging or jumping jacks, as well as some specific exercises that target the muscles used in goalkeeping.

For example, they might make lunges to stretch out their legs or arm circles to loosen up their shoulders. Additionally, they might do some light drills with the ball to get a feel for handling it before the game. By doing a proper warm-up, goalkeepers can help prevent injuries and be ready to perform at their best when the game starts.

Stretching Exercises

As any soccer player knows, a good pre-game warm-up is essential for preventing injuries and ensuring peak performance. Stretching exercises help to loosen muscles and improve range of motion, making it easier to run, jump, and kick. For goalkeepers, who are often called upon to make sudden movements, stretching is especially important.

Several stretches are well-suited for soccer goalkeepers. For example, the lunge stretch helps to loosen the hip flexors, a common source of tightness for goalkeepers. The butterfly stretch is another good option for goalkeepers, as it helps to stretch the groin and inner thigh muscles. By including some simple stretching exercises in their pre-game routine, goalkeepers can help ensure that they are ready to perform at their best.

Basic Ball Control Drills

As a soccer goalkeeper, it is important to have strong basic ball control. This will help you make saves during the game and prevent the other team from scoring. There are a few simple drills that you can do to improve your ball control. One drill is to place a cone in front of you and try to dribble the ball around the cone. Another drill is to bounce the ball off of the ground and catch it in your gloves.

These drills will help you improve your coordination and give you better control of the ball. When you are warmed up and have good ball control, you will be able to make more saves during the game and help your team win.

Shooting Practice

It’s game day, and the nerves are already kicking in. You’ve been practicing tirelessly for weeks, but now it all comes down to this one match. As you walk onto the field to take your position in goal, you know that you need to be fully focused and at the top of your game if you want to help your team to victory.

One of the best ways to ensure a successful performance is to warm up before the match properly, and as a goalkeeper, that means spending some time doing shooting practice. By making a few quick saves, you’ll get your blood flowing and help to focus your mind on the task at hand. Plus, it’ll give you a chance to test out your gloves and make sure they’re properly broken in. So when the whistle blows, you’ll be ready to take on anything that comes your way.

Save Practice

Before every game, soccer goalkeepers go through a series of warm-up exercises to prepare themselves for the task ahead. One of the most important elements of this warm-up is to save practice. This involves the goalkeeper making a series of saves from shots of varying difficulty, intending to get into a rhythm and boost their confidence.

Save practice also helps goalkeepers to fine-tune their techniques, such as their positioning and footwork. By the time the game begins, they will be fully prepared to take on whatever is thrown at them.

A Great Workout Routine To Follow For Goalkeepers

Soccer goalkeepers need to be in top physical condition to be able to react quickly and make game-saving stops. Pre-game warm-ups are crucial for goalkeepers to get their minds and body ready for the game. A dynamic warm-up is a great way to start, followed by some light jogging and sprints.

Goalkeepers also need to do specific exercises to improve their footwork, agility, and speed. Some drills that work well are ladder drills, shuttle runs, and Plyometric training. Incorporating these exercises into a pre-game routine will help goalkeepers perform at their best during the game.


A soccer goalkeeper’s pre-game warm-up routine should always include a few key components to be effective. First, it is important to do dynamic stretching to increase blood flow and loosen up the muscles. Next, some light jogging or running will help to get the heart rate up and begin to raise body temperature.

Finally, some specific exercises that mimic the motions of goalkeeping (such as dives and throws) will help to prepare the body for the rigors of the game. By including all of these elements in a pre-game warm-up routine, a goalkeeper can be sure that they are physically prepared to perform at their best when the game begins.

Woodland Soccer Team

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