Goalkeeper's Full Mobility & Stretching Routine | 30 Minute Follow Along
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- เผยแพร่เมื่อ 21 ม.ค. 2025
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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
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
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!
Day 14/27 of doing it every single day before going to sleep, it was really fun today, I’m improving
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!
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!
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!
Love this , definitely going to add this to my daily routine.
Thanks Conor.
Brilliant! Really hope it helps
I wish I found this 2 years ago lol thank you so much and you really humbled me throughout the video
Never a better time than right now to start!!
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!
I thought i was flexible enough and didn't need any more streches but this video opened my eyes thanks alot sir you helped me alot to make those split saves easy
You're welcome mate, I'm glad that you find them helpful!
Thanks for this video, been struggling with the split save for a while now, hopefully this helps me
No worries, hope it helps!
I found this routine about 2 months ago. And it has improved my flexibility so much! Thanks Conor.
Brilliant, really glad that it helped!
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
Day 13/27 of doing it every day before going to sleep, tournament was great yesterday
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!
thx so much connor as a young keeper trying to improve your effort and humility is invaluable x
Thank you mate, what a kind comment, really glad that you found it helpful!
Best exercise as a goalkeeper at an age of 14. Thank you so much for this training routine.
You’re welcome! I’m glad you found it helpful!
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!!
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! 🧤
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!
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!
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!
thank you conor i’ve been doing this basically every day this summer as i need to be ready for highschool season
thanks again
You're welcome Patrick, hope it's been helpful! Keep up the great work mate
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!
Thanks man I’ve been watching your videos for a while and you are basically my inspiration
Thank you mate!!
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!
The amount of help this video has given me is just incredible. Thank you so much!!!
You're welcome!! Really glad that you've found it helpful!
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!!
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!
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!
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!
Day 12/27 of doing it every day, this time before an tournament against some 1.division teams
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
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
You helped me soo much thank you! Have a good day everyone!🤗☺️
Thank you!! Really glad you found it helpful!
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!
I did this routine every morning and it helps me so much thank you
Great job! Really glad that you find it helpful!
Just done this routine, bloody good! Keep it up Conner!
Really glad you found it helpful!! Thanks mate
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
Thanks very mutch 🥰
So underrated 🔥🔥
Thank you too!
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!
Never thought my mobility will get this good, thank you coner!
That's great to hear!! Really glad that you find it helpful!
10/10 thanks con, I use this routine every morning
That's great! Really glad that you find it helpful!
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!
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!
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!
I'll start doing this every day thanks mate for the exercises
No problem at all, hope it helps!
amazing stretching routine and a great vid as always thanks, Connor!
Thank you, glad you enjoyed it!
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.
excellent! Ive been working on my flexibility so very handy to have a gk specific routine.
Great! Really hope it helps!
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!
Great video mate, as a semi pro goalkeeper really appreciate it 🙌🏻
Thanks mate, really glad that you find it helpful!
Thanks lad amazing video so easy to follow it keep it up! :)
Thanks mate! Really glad you enjoyed it!
Waiting for this since ages
Hope it was worth the wait!
Hi do you know good rebounders that can shoot back hard so I can practice saving hard shots if you know some good rebounders can you send the link also if it is adjustable that will help so I can do more drills
Just find a wall or go to a camp
@@jacobperehudofftirk895 walls are to predictable
True but it's better than nothing
I'll try and have a look! I made a rebounder video, and I'll put the link on there once I've found one
Hey Conner this is absolutely brilliant next time can you do a hamstring and groin routine
I have a full stretching routine that might help! But I will look for some strengthening exercises too!
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!
Love this Conor 🤩
Thanks mate!
Loved it
Super way of explaining 🎉
Thank you!
Just finished this feel great. Going to try and start doing this routine 1-2x a week.
Great to hear! Hope it helps
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!
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!
Thanks You Conor❤🇬🇪❤
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
Really enjoyed that - a great stretching session
Cheers Cameron, hope it helps mate!
thanks so much, i really love the follow along type video!
No problem, glad you enjoyed it!!
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!
Good stretch routine #1
Thanks Lucas!
Thanks 😊 man this is fantastic routine ❤
You're so welcome! Glad you enjoyed it
Hi Conor!
This a pretty random doubt but I feel that i have good mobility and reflexes but relatively bad ball handling. Also a major flaw in my day to day training is that i cant make my brain to decide if i have to dive or not in a 1v1, as sometimes im late which leads to a goal, or else being early leads to a cut around me.
Would you recommend me any of your video, or give any tips on the same?
Really love the way you interact to all your fans in the comments sections, makes it really easier to be closer to you.
Thanks
I have a 1v1 video that could help with that part - just search Conor O'Keefe 1v1 - and the handling is normally improved through lots and lots of practice! Different types of shots/service, consistently practiced over time!
I hope that can help mate - good luck with it all!
Thanks for the new version! :D
Thanks Alex!
That frels so good thank you for teaching me
You're welcome!
I have a tournament soon so this really helped thanks❤
Hope it went well!!
Thanks for making this ,really need this
Really glad it helps!
You are great goalkeeper!!!
Thank you!
Love it Con!! Keep it up brother.
Thanks Jackson, you too mate!
great video conor definitely my new routine now 👍🏻👍🏻
Love that Ryan! Hope it helps mate
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!
hi Conor thanks for everything it was kind of hard, but I did it!
Well done!!
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!
Cheers conor great vid
Thanks mate, glad you enjoyed it!
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!
Got like 2 cramps with this workout
Hahah hopefully only one next time!
My sons a goalkeeper this helped a lot
Really glad he found it helpful!
Smashed It again Con!
Thanks mate!
Thank you for helping me ❤
Ah you're welcome! Really glad that you found it helpful!
It was amazing. Thank you Conor♥️
You’re welcome!
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!
Absolutley amazing
Thank you!
Kung är du. Älskar dina videos.
Tack så mycket!!
When should I do these exercises (before, after match) ?
This routine you can do anytime throughout the week! I have a shorter one (10 minute match day mobility routine) that I do before a game or training session!
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!
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!
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!
Amazing thank you so much Conor
You're welcome! Glad you enjoyed it!
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.
Day 4/27 of doing it every day, this time not before going to sleep
Thank you Connor. I've benefited a lot from your videos, but I'm so bad at Diving Save there's a way to be good at it.
Thank you! Bring it back to the basics, start from your knees and learn the angle/movement of hitting the floor. Then slowly build it up to the feet, and finally the push into high dives
@@ConorOKeefe Thank you very much but you don't have any videos and i know where my body first falls to the ground thank you❤️❤️ for your answer