Goalkeeper Stretching Routine | Keeping Goals - S2Ep11
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- čas přidán 3. 11. 2018
- In today's episode of Keeping Goals , I teach you my stretching routine. Flexibility is a huge part of my game, and this is a routine which I do every day to make sure my body is ready to perform. Whether you are a goalkeeper, player, athlete or non-sportsperson, I believe that improved flexibility can help you. Take up the challenge, try the routine, and let me know how you get on!
Edit - for an updated version of this routine, watch this video: • Goalkeeper's Full Mobi...
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Wow i should really incorporate this into my warm up before a game
Steven Georgiou try it! See what you think. And let me know!
@@ConorOKeefe I turned 40 last month, i almost never strech and almost allways got something injured. thanks to your easy tips my health got improved. 30 years of playing matches i wanted to quit. thank you
I’m just like that. The goalkeeper who is always stretching. I feel like i am never warmed up if I haven’t done my stretching Routine.
Sam Kayo exactly 👍🏼
Bro thats always me
Nobody stretches on the team besides me and I stretch alot and I always feel like I always need more
Don‘t stretch to get warmed up. Only dynamic streching
Exactly. My team says I do t need to stretch. Just warm up
When you stretch, your body can dive further therefore saving more goals
Ive been doing this stretching routine every gk session, team session, gym session and a bit shorter version every morning. Never felt better. Thanks for this superb tutorial on stretch! Keep up the briliant work
That's brilliant Erik! Really glad it helps!
I did this in my room and honestly I need to do this a lot more. I feel so good after it this is awesome
You know the stretch is effective when it pinches you while watching😁
Hahaha give them a go too!
Thank you so much for these stretches. Being a tall goalkeeper, I need all the stretching I can get and this stretching routine helped to open up my hips. Thanks!
No worries Joseph! Really glad it was helpful mate
Im tall too and helped me vwey much
6:13
Connor:left foot up
Me:right foot slide
Haha love it
I have been using your stretching for the past 3 yr it’s good mate. And still watching the same video to follow up in 2024
Thank you mate - really glad that you've found it helpful. I have a few updated follow along stretching videos from more recently if they would be better!
2 years ago and still the content was just as brilliant as it is today 👏👏 Cheers Con
Thanks Ben! Very kind of you!
Thanks man! Really useful for my daily stretches
Pravin Nair brilliant! Glad I could help!
I love how you reply even if this video was made 2 years ago and it shows that you're a good CZcamsr and you like to help people keep up🤠👍🏽
Aria Abdullah thanks so much Aria! It’s the least I could do with the support I get from you guys!
Thank you so much! This tutorial Really help me a lot😍
Edric Chiang no problem!! I’m glad it helped!
amazing stretches man, thank you for this
No worries Lucas, glad you found it helpful!
Been doing this now for a couple of months and its really helpfull... Also showed this to the keepers i train! Keep it up!
That's great Jeffrey! Really glad it helped
I only started using your routine a week ago and I have improved over the week still not where I want to be but I do this everyday just like you and I am improving a lot, thanks con!
Thank you for letting me know!! Really glad to hear that you are finding it helpful!
Awesome stretching routine, I do it at least 4 times a week. It has also improve my reactions while goalkeeping 👍🏼.
Brilliant! Well done!
bro ı started today too, can u describe little bit, in how many times show effect to u and what did u earn from this stretch. thank u...
@@messi11121 my lower body feels stronger and more flexible. I do these stretches before a game or a workout.
@@kareemlopez4201 in how many times effected to ur flexibility ?
Fantastic video. Thanks for sharing. This might become my Youth GK's new stretching routine :)
Thanks Mason! Well it would definitely help, let me know how it goes!
Conor O'Keefe started your stretching routine with my keepers last week. They really enjoyed it.👍🏼
Some of exercises you made i make always before session/match. But first i ripple my body with short runs to avoid injury like pulled muscle. I saw that you put emphasis main legs training than hands. My exercisers are simpler but this Sunday i will try yours , it s last match this season and maybe with bit of luck clean sheet. And about hedera gloves they bring me lots of confidence and I recommend them :)
Let me know how it goes Kristian, and if the stretches help! Good luck for Sunday, I’m sure you will play well.
Brilliant, I’m glad you like the gloves! Tell your friends to get them, and to use the discount code!
First video i watch from you, loved it
Thanks mate, glad you liked it!!
Nice! Need to put this into my warm ups!
Bijou Elle let me know if it helps!
Incredible video. Thank you very much! Gonna use and try this stretching routine out as I was searching for a strict routine pre-match instead of doing random stretching exercises. Again, thank you!👍🏼
You're welcome, hope it helps!
The video is very helpful.
Thank you for your efforts.
Thank you Vaibhav, I'm glad it helped!
Very good stuff mate I’m 6’6 and suprised myself that I could get into this positiones, thought I grew out of my flexibility 🤣
Hahah love it!
I've done this many times before games and helped me alot in saving!
Glad it helps!
Fantastic training session!
Thanks mate, glad you enjoyed it!
Really keen to give this a go before Saturday. Been struggling with very tight quads/glutes this season. I gave your quad stretch a go, and my shoulder cracked just from reaching behind me (a good sign re: getting flexible with this routine!). The quad stretch was unreal, a lot better than what I'd been doing too. Thanks so much for this Conor! :)
Great! Really glad that you found it helpful Daniel. Keep going with it!
For really you inspired me in goalkeeping and to teach the kids as well as the adults, how to goalkeep. Thanks for that
You're welcome! Thank you for your comment!
Crazy flexibility Conor! Inspired me to work on mine. Great video mate
Cheers Paul! Appreciate that mate!
@@ConorOKeefe OMG! I feel like i am made of cardboard right now-so inflexible, but I will try to persevere. Thanks mate!
Thx! It really help to me. improve my diving ability. Thank you so much awsome stretching workout video! From korea : )
No problem! Really glad that it helps!
Always do a bit of a stretch & a short warm up before training....it is so important & as a result it does help prevent injury & too much aching & any strains after a session....having watched this I need to add more to it & push what I do a little more & build on it over time....Nice one Conor.
No worries mate! Hope it helps, keep up the great work!
Omg the best 💯💯💯💯 ..
I did the night before my game and a few minutes before my match ...i was flying in that goals .....i love this video really ❤❤❤❤❤❤❤💯💯💯💯💯💯
That's brilliant Kyle, really glad it helped! And congrats on the game!
Great video
hi great video can you do a video stretches to recorve after the week or the techniques that you use sorry for my english hahaha
Thank you so much Conor my flexibility has increased so much and I’ve never felt so good
Great!! Really glad it's helped!
Been using this stretches for a year now, thank you🙌
Love it!! Really glad they help!
bro can u describe how its going, i started too today and what i will earn from thats, can ı be more flexible at the match ?
@@messi11121 yes for sure
Bruh thats Awesome. After doing this i felt better❣️👌
Great!!
Wow bro its been 2 matches i do your warm ups and stretches and now im kinda popular in my school for being a good goalie😂 im tall and when i dont warm up i cant really do anything but thanks to you it really helped me everyone in the other class i played for was asking me to join their class for the school tournament even tho they have 2 really good goalkeepers at the end i really appreciate you thanks ❤️
Brilliant well done!! Keep it up!!
From Australia 🇦🇺
I’ve been using these stretches everyday for the past month and I’ve already noticed a big improvement in my flexibility and general goalkeeping. Thanks a lot for the tips
Thats amazing Nathan, thank you! Really glad that you've found the stretches helpful, and that you're seeing an improvement in your game!
bro can u describe now, how its going, ı started too today, what i will earn about gk. thanks
@@messi11121 I don’t currently play soccer atm but I still use some of these stretches often before general exercising. The stretching has been helpful and beneficial and keeps moreless prone to injuries. 👍🏼
I have been doing this since self isolation and it really helps and hurts (which is good so you know that you're becoming more flexible)
Great, keep going Kyle!
You helped me a lot thank you bro thank you bro and again thanks a lot
Moad Abukatwa no problem!! I’m glad it helped 👍🏼 thank you for watching & commenting
This is very late comment but i have tried all the stretchings u have done and honestly I've noticed that i have performed waaay better than i used to. Thanks for the tips
I'm really glad that they've helped! Well done for using them!
Hey Connor, first thanks for all the content you have created so far - amazing channel! Quick question on your stretching routine: since these are pre workout stretches, how long do you usually hold each one? 10 sec, 15 sec? Thanks again, keep on rolling - looking forward to the next episodes!
Hi Jeremy, yes exactly, 10-15 seconds is around about how long I hold them for. Thank you, really glad you're enjoying it all! And I will do!
Superb bro
imran nazeer thanks mate!
thank you vwery mutch for this info
Thanks Stefan, hope it helps!
Class video
In the Dark thank you! glad you enjoyed it!
i will try this, i feel the same as being a small goalie in hockey, i need to use my body to it’s full potential
Hope it helps!
Conor, you keep yourself in front of the camera very well. The camera man is good also.
Thank you my friend, very kind of you!
You are so talented. I died trying to strech like you 😂
Ahaha thank you!
Gl training
Thanks sir
I got a soccer game in 2 hours hopefully this Will get me ready
Hope it helped!
Just tried this and it’s really challenging lol. But I feel great afterwards so mabye I’ll start doing it daily. Thanks Con!
Love it Jason! There is a more up to date one where you can follow along too if that's helpful!
Will check it out! Big fan of the channel, keep it up
@@jason.2301 Cheers Jason!
you are the best
Thank you!
Thank you so much
Thanks Azhar, hope you found it helpful!
@@ConorOKeefe yes
Nice video
Manish kasnia thanks Manish!
You’re so flexible that’s sick. I wanna get to that flexibility one day
Keep doing these stretches every day, and you will be!!
Great video! Where did you acquire that padded adidas top? Cheers
Cheers Lee! A long time a go off Pro Direct Soccer!
That's amazing..i guess it will work for me alot.!! Thank u..!! 1ques how long it will take to be at this level..?
Thanks!! If you stretch every day, you will see a lot of progress after a few months
I just stretched alot of muscles i didnt even know i had,lol thanks great stretch for real!
You're welcome, glad that you found it helpful!
Very good, people underestimate how important it is to stretch.
Agreed!! Thank you
Thank you very much for this video - I am a goalkeeper myself for Cardiff academy - I used this video 👍 made me feel much better before the game 👍
Thanks for the message Kit, I'm really glad that the video helped you. Keep working hard, and chasing improvement!
Nr 1 ❤
6:42 Bro a lil sussy??? Jokes! Thanks for the vid this was awesome!
Sick
Jake B Goalkeeping 👏🏼👏🏼
I'm going to do this until I can do the splits and I'll keep you updated.
Amount of days I streched:
21
day 5 : I have noticed slight improvement and can touch my toes now.
Day 11 : After doing the session I can easily/comfortably touch the ground.
Love it!! Good luck!
@@ConorOKeefe Thanks man! Just know you really inspire us and It's so interesting to take a look into your professional career!
6:30 every time I do this I can feel my hip flexors popping, it feels good but I feel it more on my left side when the pain is on the right
There shouldn't be pain, just the feeling of a stretch. If there is real pain, then speak to a physio!
Wow it's been 8 months and I still watch this video
Love it!! I hope it’s helping!
Thank you!!
I'm goalkeeper but I haven't Ga.
Please, give me ga🙏🙏🙏
very good, yes
Thanks!
9 : 19 exercise is awesome 🤗🤗🤗
Nice my friend
Thanks!
This also can help u at your stab technique
hey man , I've got a training programme which involves flexibility that I have to create, I use this workout often but I need the names of the stretches if you know any, I cant just
link your youtube video unfortunately. if anyone know she majority of the names of the stretches can you let me know please!
Hi Conor, brilliant video mate. As someone who isn't very flexible at all, which exercises would you recommend the most for increasing pelvic flexibility? I feel like my pelvis is really tight and restricts my upper hip movement a lot.
Hi Mike, all these stretches should help, but particularly hamstring/groin/hip flexor/quads/lower back stretches. I'd also recommend going to see a chiropractor or osteopath if you can, as often the issue can be something a bit more structural than necessarily muscle tightness!
@@ConorOKeefe Thanks Conor, appreciate that. I will take up your advice and try seek some help as its quite bad and never seems to improve.
3:01
Hey! Really cool routine and I am going to start and use this. But I have one question. Do you do the exact same routine after training aswell? Do you hold it for longer than 15 seconds? Or do you do a whole different routine?
I normally do the same routine, but shortened down a bit! 10-20 seconds for each is enough for me!
@@ConorOKeefe thanks for still answering after 3 years! You're a legend! I've been told at least 30 seconds, but if 20 seconds works, it works!
Awesome
Is it good for field players as well? Thank you
Of course! Stretching is important for all players, and something that doesn't get talked about enough! Helps prevent injuries for a start!
Conor thank you for the video! I just have a little question. My coach tells me that I should AFTER my exercise and it fells right because then I´m warmed up. Did I misunderstand the video but i got the vibe that this is a warm up. So the question is- Does this also work after exercise and should I do it before or after to be flexible long-term. Anyways thank you for the video!! :D
I use this as a warm up, but it is good to use a stretching routine after training too! You can use it for either!
@@ConorOKeefe Thank you Conor! :D
Is this something you can casually do on a day when you're not even doing goalie training or having a match? If so, does this help?
Of course! The more you can stretch the better. I stretch every day!
What is your height man? And these stretches are really helpful. I'm able to touch my nose to my knee now!
I'm 1.82m! And I'm really glad you found the stretches helpful!
@@ConorOKeefe2 quick questions for you Conner:
1. Do goalkeepers need to be good with their weakfoot?
2. What do scouts look for in a goalkeeper?
Hello, I haven’t tried this yet although it seems so nice and feels great to do it before a game. I’m having a lot of groin pain, especially after the game finishes and I don’t really know what to do. Maybe it’s cause I don’t stretch that often...is it okay if i do this everyday, even in home?
Yes, I do this routine every day! Stretching is extremely important
can he do the splits
ak man I can indeed
I’m watching this and doing it every day for one month I will tell you my results soon🤗
Hope it helps!
It’s rally help, I feel a lot more flexible.Before I was very rigid now I can almost do the splits which is a milestone for
Me
I incorporate the into a game and I feel a lot more warmed up.
Thank you.
I need to practice diving but I don’t have a garden any drills or ideas I could do??
I'm still watching this video at least once a week and it's helps
💥💥
Top demais.
Does this help with flexibility? Love your videos
It definitely does! I do it every day, and flexibility is a huge part of my game. Thanks Simon!
@@ConorOKeefe one more question, do you have a strength workout with bench press, squats, deadlift etc. while you are home or do you just use the power workout you made a video about?
@@simonbitsch8299 i have a strength workout video on my channel! It obviously changes when I don’t have access to a gym, but that should help if you are interested!
I tried your stretching routine on my bed. I just fell off hahahaha 😂
Hahaha brilliant
❤
Damn your awesome
Zayn YourSoulmate hahah thanks mate!! Very kind of you!
What are these gloves?
I played after a while without any warm up and now my legs are sore. So should I still go for practice and do your stretching routine before playing or should I just rest and miss practice?
Yes, training will be fine after a good warm up, it's just stiffness having not played for a while. In fact it will help you to feel better. Shows the importance of the warm up!
Hey Connor! I’m maybe a bit late, but what’s the shirt you are wearing? And where can I get it?
It’s an Adidas one, I think I got it from prodirect soccer, but a long time ago! I’m not sure if they will still sell it!
@@ConorOKeefe ahah, i understand. Awesome video tho, it’s really good to get warm and ready for a session. I did it today and was very pleased. Keep up the good content on the channel man! Much love🤝
Thanks for the content. 10-12 secs per exercise is it ok???
No problem! Yes!
I stopped all the balls except one after using this routine. I swear this magic or sum bc it was my first game as goalie and I’m not that good at blocking balls in practice. Fr this magic or sum
Ahahah brilliant! Great work, keep it up!
Do you do this before, after or before and after your training sessions?
Before and after normally!
Hey connor, is this stretch also effective at the end of the day?
Yes, of course, can stretch whenever feels best for you!
As always
james young thank you James 👏🏼
How long would you recommend to do this before a game or practice
I normally start my warmup 1 hour/40 minutes before a game! but maybe 30/20 minutes before a training session
Thank you!
Given that I’m 46 and (trying to) make a come back what other exercises would you recommend to help loosen me up before and to stretch me out after a game
Have a look at my Pre Match Warmup for Goalkeepers video, that should be able to help with things before a game. These stretches will help, before and after. Also a good meal, 9 hrs sleep, lots of water, and foam rolling will help with recovery after a game!
@@ConorOKeefe nice one, although I’ve not slept 9 hours in one go since I was about 7 😂
Ahah apologies, meant to put 7-9 hours! 😂
My body is way too stiff to do even half those stretches and I’ve pulled my hamstring way too many times do you think if I keep practicing I will get better because my hamstring hurts like hell
The more you stretch, the easier these exercises will become!