Here's a great fitness session courtesy of sportssessionplanner.com
Today’s goalkeeper needs to be a super hero – speed, strength, courage, energy, reflexes, coordination, agility, skill, decisiveness, and determination. It’s no longer the fat person who gets put in goal just because they take up the most space.
Goalkeepers represent a unique position in football that often demonstrates distinct physical demands when compared to outfield players.
As a Goalkeeper, you need to have lots of energy to maintain a high performance. Before training, you should consume a meal containing lots of complex carbohydrates.