Cold, dark, hard or frozen pitches, lots of training sessions, few matches – pre-season often feels endless for goalkeepers. While outfield players are constantly on the move, you stand in goal for long periods, freezing and wondering why you're doing this to yourself. This is where you decide whether you're just going to persevere or use the time to become stronger.
In this article, you'll find seven specific tips on goalkeeper clothing, goalkeeper training, alternatives off the pitch and mental strength.
Tip 1 – Use alternatives when space is limited
Sometimes you can't do anything outside: the pitch is closed, everything is icy or snowed in. That's exactly when you can set yourself apart from other goalkeepers. We have three alternatives for how you can keep fit as a goalkeeper in winter.
1. Workout at home or in the garden
Even with limited space, you can do a lot. You can easily train your technique: pass and catch the ball against a wall. You can improve your reaction time with the Sportastic star ball in a fun and easy way. You can train your athleticism with simple workouts without equipment. Filip Truksa demonstrates a simple workout for faster legs as a goalkeeper.
2. Use futsal or indoor football as a goalkeeper
Indoor areas offer many opportunities. In a confined space, you can train your quick feet and short reaction times – ideal for modern goalkeepers. To avoid hard landings on hard indoor floors, we recommend protective clothing for goalkeepers. KEEPERsport goalkeeper underwear protects knees, elbows and hips.
But it's not just your body that is exposed to high levels of stress in the hall. The latex of your goalkeeper gloves is also subjected to heavy wear and tear on the hard floor. We therefore recommend durable surfaces for indoor football. Here is a small selection:
3. Gym: strength, explosiveness, stability
At the gym, you can work on the building blocks that will help you later in the championship. In the Goalkeeping Development 4-pack module, you can improve your athleticism in addition to technique, mental strength and tactics. In the Athletics module (2.5 hours), you will find training videos and training plans for strength, stability and flexibility, as well as information on regeneration and prevention in goalkeeper training.
Tip 2 – Focus on layers and protection instead of freezing
The key to staying warm is a well-thought-out layering system. Instead of a thick winter jacket, a sensible layered look will help: functional underwear, a warm middle layer and windproof goalkeeper tops will keep you warm without restricting your mobility.
As a goalkeeper, your hands, feet, head and ears are particularly important. Thin undergloves, thermal socks, hats and padded underwear protect your fingers, toes and impact zones on hard ground. This keeps you warm without making you feel like the Michelin Man.
Tip 3 – Warm up properly
In cold weather, a short warm-up is not enough for goalkeepers. Make sure you allow extra time for a longer, dynamic programme. Light running, side steps and backwards running, followed by dynamic mobility exercises such as hip and arm circles, lunges and jump variations, as well as acceleration runs, quick changes of direction and short sprints to get your heart rate up and your body warm and "awake" before the first shot on goal.
Combine this directly with goalkeeper-specific activations such as quick sidesteps in the goal, short tipping movements and simple low-intensity jumps. In the next video, Andre Breitfuss shows you how to not only warm up physically, but also get into goalkeeper mode technically.
Tip 4 – Keep goalkeeper training compact
When it's really cold, long sessions involving a lot of standing around are not very effective. Shorter, more intense blocks with lots of action and less standing around are better, for example 15–20 minutes of high-intensity goalkeeper training, a short break, then the next block. Talk to your coach about the fact that you need continuous activity as a keeper, and also make conscious use of running or team drills for positioning, running technique and communication.
Tip 5 – Accept preparation
Cold, dark, hard or frozen pitches, lots of training sessions, few matches... Pre-season often feels endless and unfair for goalkeepers. It's important to understand that almost all goalkeepers feel this way. It's completely normal to feel annoyed or tired from time to time. Once you accept that this phase is tough, you can actively decide how you want to deal with it.
Tip 6 – Set small goals
Pre-season can quickly seem overwhelming if you only look at the start of the season. It becomes easier with small, specific goals for each session, such as "Today I want to catch all high balls confidently" or "Today I will focus on communication". A short training journal with a few key points about what went well and what you have learned will help you see your progress and stay motivated.
Tip 7 – Utilise your team and routines
You don't have to go through the preparation alone. A fixed routine before each session with warm-up, visualisation and a short focus ritual gives you confidence and structure. Talking to the goalkeeper coach and teammates, "gritting your teeth" together and simple visualisations – for example, the first match day and a decisive save – strengthen your mindset and turn a difficult time into a real advantage.