How Clubs Measure GK Attributes! – Elite Goalkeeper Testing @ Loughborough University

In today’s video, we return to Loughborough University, but this time looking at what Goalkeepers need to do in the gym! S&C Coach Nathan puts us through some key tests to see if we have the physical capabilities needed to be a top GK!

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0:00 – Introduction
02:23 – Counter Movement Jump
06:05 – Reactive Strength Index Test
08:54 – Nordic Hamstring Test

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All right guys welcome back to another video as you can see I am here at L University but this time not on the pitch we are in the gym and today’s video we’re going to be looking at the physical aspects of goalkeepers what are the physical qualities that clubs might

Look for in a goalkeeper how do we measure them and how do we improve them for that I’ve got Nathan here with me Nathan thank you for joining us thank you for being part of it could you explain to we at home what you do here

At L bre what’s your role with the football team I’m one of the sh conditioning coaches with the football team so I’m doing that alongside my masters in strength conditioning so it’s good nice and enjoyable it’s second season with the football team now so yeah have you seen a bit of improvement

In the lads definely especially with these guys so like Toby especially last year put a bar on his back and he’s like get me out of here as soon as possible now we’ve gotten him doing Olympic lifting all that sort of stuff so good

When I was here when I was a student it was the same we would have the guys like yourself who were specializing in strength and conditioning helping the team also the support with nutrition psychology that kind of side of things so it’s amazing the support that you

Have as a footballer at LPR so what we’re going to do today as you mentioned we’ got Toby we got Sam the guys I remember them from when we did the goalkeeper session we’re going to be looking at a few different aspects of goalkeeping could you give us a bit of

An overview of the test that we might be doing what we’re going to be focusing on and what the general focus is be yeah so today we’re going to go through a few little things so on the fourth deck so that’s going to measure our counter

Movement jump and our RSI so we’re going to look at how much for you want to see how good you can jump how high you can jump for me I’m going to look at all the things underneath that underpin the physical performance and those properties so there’s little man details

That can change and improve that to help the jump height same with RSI so we want to be reactive off the floor as a goalkeeper to get up but we need to be fast and we need to be strong then we’re also going to look at the noex so on a

Node board just to test hamstring sh and see if there’s any asymmetries or in not a fan of the Nordic so I’m not looking forward to it’s all right be good so yeah like you say JUMP height reactive uh ability off the ground so perfect for kind of taking crosses diving and like

You say the Nordic for the hamstring strength which is always important as goalkeepers Sprint in as well obviously in football there’s big category of injuries are hamstring injuries so being able to measure and see if there’s any red flags or things to improve yeah is good for us brilliant looking forward to

It no problem let’s jump straight in so Nathan what is the first test that we’re going to be doing we’re going to look at the counter movement junk so specifically we’re going to look at Jump height as the main metric right that you will look at we will look at other

Things obviously yeah but this can be used to assess neuromuscular fatigue and Readiness for games and training yeah especially in rehab coming back to rehab we’ve got a marker of where they’re at if they that that they’ve improved to below so we can work on that and then we

Can also see improvements in Jump height through the year if our programming is actually doing what we want to do which is obviously as a goalkeeper it’s key to get up off the floor to try and get them both exactly and especially through the full season that’s something you have to

Monitor based like say on load on fatigue how does the counter movement jump work as a test what what do you have to do to execute a coun jump so the start position you’re going to be in quite a normal athletic position still uper W yeah hands on hips yeah and then

When I say go when we’re ready to go you’re going to drop down in one fast motion stop yourself from falling on the floor and jump back up in one go perfect so to do you want to give us an example good and we’re looking to try

And not pipe our legs so we’re not bending him we’ve going to try and land as flat as we can yeah and going to try and get as high as possible off the floor yeah perfectly demonstrated Toby class so whenever you’re ready to hands on hips try and get your head to the

Ceiling high as you can nice not bad whenever you want to go again let’s try and get down faster so then you can get up faster as well nice and relax that’s what we see when Toby’s doing his jumps yeah Sam fancy go whenever you’re ready then Smithy hands on hips nice and

High good nice get a little bit deeper good one more very nice yeah so if you jump on con I am nervous right so as high as you can drop down fast as high up as you can good try and get that head to the ceiling

Brilliant so Nathan count of M jump test done yeah we’re going to have the scores on screen what do you see from the scores Toby me Sam how do you kind of assess it well will the key one for you guys that usually want to see his jump

Height and obviously when we’ve got the boys in the gym it’s a bit of a competition yeah always a comp giving it portion just to try and beat each other so you’ll look at Jump height then we’re going to look at other things so asymmetry so there’s asymmetri between

Left and right right leg on power as you jump and then also other quality so how fast you can break how strong you are and then also the impulse of how fast you can do it so if you were looking to improve the scores what would you kind

Of be looking to do in order to achieve that would that that be something that you build into that kind of essency routine definitely so like some people will be really poor in the strength going down on the Ecentric so we’re getting really in Ecentric so really slow heavy RDL orats for example

In Ecentric portion and then some people just need to practice it yeah that could be another thing and then a ballistic training so Toby at the moment he’s on a power phase yeah so he’s doing Olympic he’s doing clean hand clean so ballistic movement to try and improve his ability

To move weight and be powerful for the on the pitch CU that’s that’s the key so we want to get all the stuff here move on to a pitch that’s the the and goal exactly and before we go who won you my guy second test what are we going to be

Looking at now so we’re going to look at reactive shrimp index so an RSI test and specifically the 105 hot test okay so we’re looking at like the reactive capabilities and qualities you have and how you can cope with the stress of plyometric exercises yeah so plyometric is obviously massive for goalkeepers

Applying that to on the pitch I’m thinking obviously as you’re stepping into a dive or as you’re Landing into them sprint that kind of transfer of energy transfer of movement being able to absorb and then explode out of that is that kind of what we’re FOC on

Exactly what we’re looking at so how does this test work what do we have to do so it’s going to be similar starting positions to counter movement junk yeah and it’s going to start with a counter movement jump and then you’re going to go into 10 repetitive hops so it’s like

A pogo as you know what one of them is Toby you ready let’s go Toby wanted us to tell you that he has trained this morning so take take all of his results into account with that aspect in mind whenever you’re ready then toe toes up come on nice and springy nice

Good about 15 sorry I thought you had it in your head what whenever you’re ready Smithy let’s go toes up Good Start come on react good Faster come on good you got the 10 so whenever you’re ready you can start com all right nice and springy toes up good faster smaller

STS good woo I think I nearly came off about four times okay test done yeah first of all what do you think how did it go not bad late yeah definitely room for improv yeah I think so I felt that one to be fair like you say the first

One is just that oneof explosive movement but keeping the reaction and the height over 10 reps is quite a lot obviously that one’s going to take in it takes you five best yeah but the 10 is a a better view point so if for example if

I’m looking to improve that aspect of it again from the physical point of view what could I add into my program for that kind of side things real Goods is really heavy single leg Cal raises so even just in a Smith machine low rep lows just really heavy about two seconds

On the way down two seconds on the way up and also just adding in drop jump so off of a little box me build up with that element again where you’re reacting off the floor just a singular rest or pogos that’s probably the easiest way just body weight pogos more emphasis on

The petrics keeping them in the program the pogos is a good example of it okay so third and final test what are we moving on so we’re going to move on to the Nordic haming girl I’m not looking forward to this this is this is probably most football players worse nightmare

Yeah this one looks painful right let’s go okay Nathan so this scary piece of Kit this is our final test what are we looking at with this one so this is mainly just looking at your hamstrings champ so there’s a big correlation between haming injuries and how good

Your ability is on this so what do we have to do for the test how so what you’re going to be you’re going to be kneeling on this side with your ankles just back of your on your Achilles basically hooked into the the hooks here and you’re going to slowly lower

Yourself yeah and you’re going to try and fight your body weight that’s going to the gravity is obviously going to take it down with you I just want you to resist it for as long as possible right I don’t want to go first Toby you ready to go so whenever you’re

Ready to we’re going to go three reps okay so use the first one as a warm up get the feel of it and then you’re going to go two maximal efforts nice you wow so what we’re looking for is we don’t want your hips and your back to a big big curve you

Want to try and keep pushing your hips through try and keep a nice neutral spine that was impressive come on SO you’s got to get big scores now good lad fight it now fight fight fight so what we like to show The Lads as well is when they’re doing it so they

Can see the lines and the traces to try and beat the next one so it’s going to be a bit of ative feedback whenever you’re ready to Let’s Beat It come on go on you go on you hold hold hold hold hold hold hold hold hold hold good brilliant mate mate

That was an impressive effort that that was very good so like here just from the starting yeah from off the fat we can see the amount of force maximum an average force yeah on both on both left and right and then it gives us the asymmetry so the difference between left

And right so here Toby stronger slightly stronger 6% stronger in his right leg obviously we’ve got our threshold that we’re looking for Toby to beat yeah and he’s way comfortably above it so that’s good brilliant right Sam yeah whenever you’re ready Smithy just the first one is a

Practice good nice you well done these two you’re going to have to put a bit more in all right nice mate good to fighting hold hold hold good well done so against SMY I want you to beat this curve yeah that one we want to get it

High come on start fighting it you’re going to get the big numers in a minute start to fight fight fight fight fight fight fight fight fight well done you not bad good effort that so yeah so like with Toby again Max and average force yeah and Smithy is hry bag on so

His left and his right are exactly the same so that’s what we ideally would you look for so whenever you’re ready we’ll do the first one like we say just as a warm up okay get the feel of it so you can have hands wherever you are don’t

Mind good and now it’s going to start getting hard to start to fight it good now you’re starting to fight con come on five five five five good last one we’ll show you beat them lines come on pull pull pull pull come on fight it fight fight

Fight fight fight fight fight spot on brilliant con not bad so if we look at your scores compared to Toby and S Max Force average force are a lot higher right your symmetry is perfect cool so that’s good very very good so we’re not looking hopefully the hamstring strength is good that’s what

We like to see that was the one I was most nervous about so I’m glad that that went okay to be fair so all done Nathan thank you very much that was top mate thank you so much for having us in how did you find it as a whole how did you

It was good it was good to see you against some of our goalkeepers yeah I know they put me through my Paces to be fair I was nervous yeah important I think for the guys at home to see it’s quite rare that you get the opportunity

To to come somewhere like this and and do that type of of testing but I think it gives a great insight into the test themselves that people like you look for in football clubs when you get to that level but also what people everyday goalkeepers whatever level what they can

Do to improve key physical attributes so that was really interesting for us to see so yeah thank you very much no problem been a pleasure yeah no it’s been brilliant and thank you to Toby thank you to Sam as well great for them to come down we put them in through two

Training sessions now so we we’ll probably leave them alone for a bit but we give them a rest for a few days yeah that’s exactly it but thank you mate that was brilliant and I’m sure we’ll see you soon but yeah thank you so hope

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