Goalkeeper's Full Mobility & Stretching Routine | 30 Minute Follow Along
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- เผยแพร่เมื่อ 26 มี.ค. 2022
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Lots of you guys have asked, so here it is! My full Goalkeeper stretching & mobility routine!
I hope you guys enjoy, any questions, leave them in the comments and I will try and answer. I hope you enjoy, please give the video a like, and subscribe to the channel if you haven't already.
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As a beginner goalkeeper, I really appreciate being walked through how to do the stretches and being told what they help with. Thank you
No worries Simon, hope it helps!
@@ConorOKeefe my dream is goalkeeper
@@ConorOKeefe friend how long do you live
@@ConorOKeefe what brand of gloves do you use
@@ConorOKeefe what soccer team does your neighbornhod play for
Hi Conor, as an amateur goalkeeper who has recently started playing back in net again I just wanted to say your routine has been helping me out loads. Been using this routine 4-5 times a week now for the last 3 weeks and I can already tell my flexibility is improving, simple things like touching my toes without bending my knees is becoming a lot easier 😂.
Another thing I’ve realised is I’m not getting as injured as much in terms of pulling muscles, something that amateur goalkeepers probably experience a lot due to a lack of flexibility. I can definitely feel the progression and would definitely recommend this to anyone else 👍🏼
That's brilliant to hear, thank you mate, really glad that you've found it helpful! Keep up the great work!
I've discovered this routine a little more than a month ago. I'm an amateur goalie in my local futsal league, and flexibility is something that I was severely lacking. After only a month of doing it 4-5 times a week (I'm still trying to get used to stretching every day), I can already tell that I've improved a lot and now can make them kick saves with much bigger range to get to that dreaded low corner shot. Also, I generally feel much better, and such things as back pain from my sitting-in-front-of-the-screen job have vanished! Hoping to start playing in goal at the big pitch this summer, and thanks to your videos, I'm sure I can prepare myself in a decent way.
I believe a massive "thank you" is in order, so thanks a lot, Connor! Keep up your amazing work!
That's amazing, thank you for such a great comment Dima - feedback like that is why we run the channel! I'm so glad that you've found the routine helpful. Keep up the great work yourself, and I'm sure you will see even more improvements in your performances on the pitch!
@@ConorOKeefe thanks, I'll do my best!
This is so helpful Conor. I couldnt understand how important stretching was before I tryd your routine for a couple weeks. It really helps to keeping them goals 🙌🔥 thanks a lot
Love it!! Thanks Stefan, really glad you find it helpful!
This routine made me feel 50 when I’m only 15. Just added a few of my own neck stretches and it’s perfect. Thanks for the massive contribution you’ve made to goalkeeping
Ah that means a lot, thank you mate - really glad that you found it helpful
Currently recovering from a lateral meniscus injury that I got back in January and I’m so glad this session will be my new go to on a daily basis to help with flexibility and a stronger return when I manage to get back in between the sticks.
Thank you for all the content mate, all goalkeeper specific. Wonderful athlete and an even better guy 👏🏻
Sending love from Ireland 🇮🇪
Ah thank you so much John, receiving comments like that really means the world. Wishing you all the best with your injury, sure you will be back better than ever!
Love this , definitely going to add this to my daily routine.
Thanks Conor.
Brilliant! Really hope it helps
When I started doing these exercises, I can say that the flexibility of my body was awful and the tips of my fingers were about 10 cm away from my toes. But after doing Conor's exercises for about 6 months, I can now flex almost 10 cm beyond my toes. Tnx a lot Conor, you showed me the path! 🙏🏻
Amazing!! That's great to hear mate, keep up the great work!
Thanks for this video, been struggling with the split save for a while now, hopefully this helps me
No worries, hope it helps!
this really helped my shoulders wich carry so much tension but they are so much more relaxed after this routine
Really glad to hear that!!
i was feeling my body a bit tight today and i had this video on watch later and i did the streches and now im feeling brand new wow
Brilliant!! Really glad to hear that
amazing stretching routine and a great vid as always thanks, Connor!
Thank you, glad you enjoyed it!
Love it Con!! Keep it up brother.
Thanks Jackson, you too mate!
Thanks for making this ,really need this
Really glad it helps!
Love this Conor 🤩
Thanks mate!
Thanks very mutch 🥰
So underrated 🔥🔥
Thank you too!
great video conor definitely my new routine now 👍🏻👍🏻
Love that Ryan! Hope it helps mate
you are the best Conor
ive been watching this video nearly daily and discover new muscles i can stretch and already see improvements! big thanks Conor
Love that, that's brilliant to hear, thank you Bastien!
Thanks a lot Conor. The video is really easy to follow and you talking through how the stretch works and what is affects is really helpful. Appreciate it!
No worries at all David, glad it helps!
Smashed It again Con!
Thanks mate!
I found this routine about 2 months ago. And it has improved my flexibility so much! Thanks Conor.
Brilliant, really glad that it helped!
Thank you I discovered you 2 weeks ago and watched many of your videos, I also copied a few routines and hope that they have a positive effect on my game/life. Keep moving on THX
That's brilliant, thank you, really hope they help!
Use this all the time it helps me a lot, I appreciate your content and what you do, thank you!
Thanks so much mate!! Really glad that you find it helpful
Thanks for the new version! :D
Thanks Alex!
Thanks Conor! Mobility and stretching is an area very often missed by the coaches and the goalkeepers but very important to prevent injuries and to make some of our moves efficient! Great video (as usual!) !!
Thank you mate! Really appreciate that, definitely an aspect of training that has really helped my game!
I Appreciate this video mate! I’m about to start doing this everyday. All the best for you, and thank you for this 👍🏾
Really hope it helps mate!
Just done this routine, bloody good! Keep it up Conner!
Really glad you found it helpful!! Thanks mate
Really helpful video,thank you⚽️
Glad you enjoyed it!
Really enjoyed that - a great stretching session
Cheers Cameron, hope it helps mate!
I did it today for the first time and i feel more energic than before, also i wanna thank you as a beginner for the informations and for your videos. They help me a lot. Keep what you doing. With greetings from Slovakia.
Ah thank you, that’s great to hear, really glad that you find them helpful!
thanks so much, i really love the follow along type video!
No problem, glad you enjoyed it!!
Thank you for the stretching routine it helped a lot with my mobility keep up the great work
Thanks Rooke! Really glad you find it helpful!
Waiting for this since ages
Hope it was worth the wait!
I did this routine every morning and it helps me so much thank you
Great job! Really glad that you find it helpful!
It was amazing. Thank you Conor♥️
You’re welcome!
Thanks lad amazing video so easy to follow it keep it up! :)
Thanks mate! Really glad you enjoyed it!
as an indoor football (futsal) goalkeeper, this has been so hepful to me, specially now that i am recovering from a stitched meniscus surgery
Really glad that you found it helpful!
Thanks 😊 man this is fantastic routine ❤
You're so welcome! Glad you enjoyed it
Absolutley amazing
Thank you!
Thank you very much, this is an incredible stretching workout, and i will do it before every game of mine. thank you, Connorm
No problem, really glad you find it helpful!
Cheers conor great vid
Thanks mate, glad you enjoyed it!
Hey Connor I would much appreciate it if you posted a one strength/stretch exercises. As a goalie I find that my knees will sometimes ache and I cannot have full mobility. Great Video!
These stretches should help, and then I have some more strength content coming very soon!
Ace video helps a lot 🔥
Glad you think so! Thank you
Hi Connor. I've just wanted you to know that at the start of the season I injured myself and couldn't find any stretching exercises until I came across your video and I just wanted to say big thanks I appreciate your work so much and I'm a big fan ❤️ Keep working ❤️
Amazing, really glad that you found it helpful, and I hope you can recover from the injury soon!
Thank you, this is fun and helpful
haha, I'm so used to yoga stretching so i got really frustrated that I couldnt do the stretch when I had planted knees and feet. I could when I realised you didn't plant your feet and knees!
dynamic stretching is the go! my goalie coach is a gem and his stretching sessions are so yummy for the body, then he makes us train. stretching is nearly the best part of any sport (except yoga)
Glad you enjoyed it!! Got to love a good stretch
Never thought my mobility will get this good, thank you coner!
That's great to hear!! Really glad that you find it helpful!
Great video 💪
Thanks Hector!
Cheers Conor! Been using my same old stretching routine for the past year. Going to definitely add this to not only my match/training day routine, and also in my recovery. Also just gonna add, i also use and love kaliaaer, top goalkeeper glove that keeps me on top in my academy games.
That's brilliant to hear mate, let me know what you think after a few weeks of using it! Really glad that you are enjoying the gloves too
You are great goalkeeper!!!
Thank you!
Had a back sprain due to deadlifting been getting worse and worse for weeks know finally had to rest for the upcoming spring season and was worried I wouldn’t be fit to comeback dropped this miracle of a video and now all my pain has resided after month and half from doing two day of this routine
Ahh amazing! Great to hear Jackson. Mobility and flexibility are key, especially when doing loads of strength work! Hope it can continue to help, and that you start the spring season flying!
Hi Conor, I'm a young goalkeeper from Belarus, I love your channel, thank you for your creativity!
Conor, make a video on how to improve the jump from one leg to push like Ter Stegen, explain what muscles are needed for the jump and the technique, how to jump so that the legs are even in flight, how to pump the strength of the feet!!
Thanks man, love your stuff
Thanks Ali!
Amazing thank you so much Conor
You're welcome! Glad you enjoyed it!
Thank you for this! Recovering from a sartorious injury and I’m adding this to my daily routine. Thank you! 👊
Really hope it helps make! Best of luck with the recovery
Thanks mate! 10 more days and I should be cleared to play. Cheers!
Kung är du. Älskar dina videos.
Tack så mycket!!
Good video, thank you mate
Glad you enjoyed it, thanks mate!
good vlog Conor...absolutely essential to do some stretching before games or training even if it's a short session which will aid flexibility & prevent injury.
Definitely! Bit part of my training routine!
Great video mate, as a semi pro goalkeeper really appreciate it 🙌🏻
Thanks mate, really glad that you find it helpful!
Thank you for helping me ❤
Ah you're welcome! Really glad that you found it helpful!
That frels so good thank you for teaching me
You're welcome!
legend. ultra eeffective for anyone with excessive pc use/sitting down, and stres induced muscle tension and post surgery. feels like i got arthritis. gonna try stick with this.
Really hope you find it helpful mate! Let me know the results after a few weeks!
@@ConorOKeefe you commented as i was watching your ''How I Prepare For Games (Match-Day Vlog) | Keeping Goals S4Ep7'' juswt joined a team, not been in goal for 20 years, first game saturday hahaha, wish me luck and thanks again.
@@moulinyan go smash it!! You never lose it! 🧤
My sons a goalkeeper this helped a lot
Really glad he found it helpful!
excellent! Ive been working on my flexibility so very handy to have a gk specific routine.
Great! Really hope it helps!
Bro nice video really helpful
Glad you enjoyed it!
Good stretch routine #1
Thanks Lucas!
Got like 2 cramps with this workout
Hahah hopefully only one next time!
This is feels so nice holy cow, i will definitely do this everyday
Brilliant!! Really glad that you found it helpful!
@@ConorOKeefe 2 months in,my school picked me as their main goalkeeper,thanks for this bro♥️♥️♥️♥️♥️
Great vid, really helped! Fortsätt på med vad du gör
Tack kompis! Glad you found it helpful!
perfect
Just finished this feel great. Going to try and start doing this routine 1-2x a week.
Great to hear! Hope it helps
Thanks!❤️
Thanks for watching!
GREAT JOB... EXCELLENT 30 MINUTE WORKOUT THAT BASICALLY COVERS ALL AREAS OF THE BODY
Glad you enjoyed it!
@@ConorOKeefe I'm currently recovering from Cancer. I recently had a stem cell transplant, so being away from the game for last few months I was looking for a new exercise/stretching exercise routine and I was very impressed with your routine that seems to cover all parts of the body, muscles, etc. Keep up the good work.
Love from India ❤️
Old bloke returning to the game. Couldn’t quite get the flexibility but a fantastic routine im gaining daily benefit from. Thanks for sharing this mate
You’re welcome! Really glad that you’re back in the goal, and glad that you got some value from the video!
Thanks for the amazing streching touturiel. As a football goalkeaper i am going to do this ervy single day
Love it! Glad you like it!
Great video! Really appreciate your channel. How about some stretches for 1v1s? I mean side splits and splits(lower body)
Thanks! These stretches should definitely help with that!
This video was brilliant, thanks! What warm up do you do before a game?
Thank you! I have a video called Goalkeeper Pre Match Warm Up Tutorial which shows what I do to warm up before a game!
Day 6 of doing this routine every day, loving it! One thing I’ve noticed is my left knee feels really tight during the glute stretches and pigeon stretch. Any ideas? Other than that I feel the stretches are getting more comfortable, hopefully my range of motion will increase with time 🙌
Thanks Andrew! If these are new stretches, might be that you're just getting used to those new movements. Some foam rolling might help loosen the area up a bit. Keep on eye on it, but should hopefully get easier the more your body gets used to it!
Thank you so much sir
You're welcome!
@@ConorOKeefe Ohh man reply from a professional goalkeeper 🤚😱✋
Bit late to the party, but a great routine Conor and one I'll be point my 'keepers in the direction of!
Thank you, hope they find it helpful!
2:20 got me acting some kinda way Connor 😫
Got my first game in 16 months tomorrow following an injury lay off and general laziness, so thought I'd better do some stretching and came across this video. Was genuinely appalled by how inflexible I've become! Will be running through this routine once or twice a week now, though, especially if I end up playing more often this season! Cheers!
Great to see that you’re getting back to it, and I hope the video helped! All the best for the game!
@@ConorOKeefe cheers mate! Game went well... Surprisingly! The stretching is working a treat and whilst I expect it will take a few months before I start seeing/feeling the benefits in terms of flexibility, it is certainly helping with the recovery, post-game!
Ordered some of the new pwrlites for my games gonna be making those saves keep up the great work mate keep working hard any tips going for trials for southport in Easter
Love that Jack! Good luck, just do you mate. Don't try and force it, deal with each action, one at a time, to the best of your ability! Enjoy it!
Hi, thank you for posting this video, I started following it 3 days ago and it’s amazing so far. But I have a question regarding something that’s not in topic with this video, just practice in general. Could you possibly make a video on how to train by yourself as a goalkeeper? Thank you.
Thanks mate, really glad that you've found it helpful! Of course, I have a few! Just search Solo Training on my channel, there are a couple of videos that should help!
Just did this routine felt great gonna do it twice a day for 20 days and let u know how it’s helped me!
Love that! Once a day should be fine, but let me know how it goes!
This video is really suitable for the current actual situation! Whole city of Shanghai was closed, stay at home for 10 Days!
Ah thanks mate, sorry to hear that, some of my other lockdown videos might be able to help too!
good stuff :)
Thanks!
This is great. I've been trying this from the older video and it is really helping.
Is this still the best workout when one gets a groin as a result of diving??
I'm glad it's been helping!
Thank you very much
You're welcome!
@@ConorOKeefe I’ve been watching this video everyday for like the past 5 days every morning and I feel so much better after doing the stretches
@@woody4505 that’s brilliant mate, well done! Great work, glad it’s helping you feel better!
oh my lord mate i just realized how not flexible i am as a keeper, ill start doing this every day!
Hope it helps!
Thank did the last one dident help that much but now this one makes feel me better can just give me a tip on how to save high shots really struggle im quite short
Glad it helps! Yes I can do
@@ConorOKeefe it helped i can now dive high but still strugling with hight shots but gotten better at them
Awesome stretch, thanks Conor!
Thanks, glad it helped!
Thank you connor for this video, it helps me a lot as a 15-year old goalkeeper. But i have a question, this routine is good before matches?
Thank you, glad it helps! I do a shorter version of this (hold the stretches for less time) before my games!
It's perfect with the only exception that I add ankle and wrist stretches (mostry dynamic)
Feel free to add in extra ones to suit you too!
@@ConorOKeefe I have done this like 2 times before my matches and it was really helpful. Those matches were the best I had ever played and since then I do this daily.
First of all thank you Conor, you are doing very well with your videos! 👏🏻👌🏻🙏🏼
And a question about stretching, the only time that I have to do that is early mornings before to work, is that OK or Body is not enough ready immediately after sleeping?
Thank you mate, really glad you enjoy them!
It's up to you and your schedule really! Some people like to stretch early, others don't - you might have to see if it works for you!
Me looking at TH-cam: Oh, new video from Conor! Let's take a look.
Also me: Nice exercises, it might help me a lot come back on the pitch after my injury.
My brain: So MOVE your ass and do the job!
Now I'm after the whole training, a lot of sweat, but I feel definitely better. I can also see which parts of my body I should work on, as the movement range is quite small.
Thank you for this video, Con, you inspired me to go back to movement after almost 2 weeks of complaining on my fate and injury I got recently.
As I can see, the kick-off of this season for you is on 3rd of April (next Sunday) with Sollentuna?
Ah well done Pawel, getting started is always the hardest part! Then you're on your way. I hope the injury recovers quickly,
Yes, start of the season this weekend!
Thank you, Conor, it's realy will help me so much! ❤When is it best to do it: before a training or after?
Glad you found it helpful! I do a shorter version of this before training!
hey connor, I’m regards for these stretches when do you do them before training and games? And If so how much time do you do it prior to training or game. Thanks and loving the content lately!
I do a shorter version of this, so holding the positions for a shorter amount of time so that it takes around 10-15mins, and I do that before training & games!
Thank you!
Hi Conor, I really appreciate this video and love doing the workout. Still I'm wondering wether you warm up before you start stretching to prevent injury. As far as I know (not sure tho) stretching without warming up could have negative effects. I would love to hear from you about the topic, and If you warm up how you doin it. Really love your content mate, thank you in advance
Thanks Paul! I do these first thing, before any other warm up. That's what works best for me - put it's often best to do what works for you!