Goalkeepers often just join the outfield running, which misses what the position actually demands.
Goalkeepers cover much less distance but perform short, explosive actions: dives, jumps, quick steps and recoveries to the feet
Power, reaction, agility in a small space and strong hips, trunk and shoulders matter more than running endurance
Their aerobic base still matters for recovery between intense bursts in training
Shoulder and hip loads from diving deserve specific strength work
More detail: goalkeeper physiology and fitness demands and shoulder injuries in goalkeepers .
Goalkeepers here: what does your conditioning week look like compared with outfield players?
An example goalkeeper power block, once or twice a week: lateral bounds 3×4 each side, med-ball side throws 3×5, short reaction-start sprints of 5 m, and diving drills done in small sets with full recovery. Quality over volume, as with any power work.
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