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KEEPER-FIT PROGRAM

Keeper-Fit Program

GOALKEEPER SPEED, STRENGTH AND CONDITIONING PROGRAMS

Keeper-Fit is a goalkeeper-specific program aimed at improving the goalkeeper’s game by increasing…

Speed, Strength & Fitness

Keeper-Fit features a structured circuit program combining gym and field exercises that will take the keeper’s game performance to a new level.

Keeper-Fit has been developed by former Australian World Cup Goalkeeper Jim Fraser in conjunction with Sydney FC conditioner Dr. Craig Duncan PHD sports science.
Speed
  • Improve your speed to the ball when shutting down opponents
  • When clearing back passes
  • When contesting 50-50 balls
  • When repositioning for shots
Strength
  • Improve your vertical jump
  • Increase the distance of your clearances
  • Increase the power of your diving
  • Increase the speed of your reactions
Fitness Level
  • Give you quicker recovery times
  • Increase your aerobic capacity
  • Improve your concentration level

ALL EXERCISES ARE GOALKEEPER-SPECIFIC AND WILL IMPROVE YOUR ON FIELD PERFORMANCE

Keeper-Fit Gym Activities

Vertimax
For improved vertical jumps

Ab Solo
For improved upper body and core strength

Jacob’s Ladder
Increases strength and aerobic capacity

Power Bands
Improves power, foot speed and aerobic capacity

Bosu Ball
Develops leg power and jumping technique

Rebounders
Improves foot speed, leg and upper body strength, handling and aerobic capacity
Keeper-Fit On Field Activities

The Viper Belt
Increases jumping power and aerobic capacity

Fast Foot Ladder
Improves foot speed and directional changes

Keeper-Fit Beep Test
Improves handling, foot speed and aerobic capacity

Side-Strider
Improves lateral speed across the goal

Plyometrics
Improves power and strength coordination

Hurdle Circuit
Increases foot speed, leg strength and coordination

Slalom Directional Changes
Increases speed and balance on directional changes
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