Stepping onto the football pitch is no small feat if you’re a goalkeeper. From the unpredictable weather conditions to the high stakes of each match, you face challenges that demand thorough preparation. Whether you’re guarding the net on a misty morning or braving the elements during a winter clash, readiness is key to success. What can you do to effectively prepare for a match? Take a look.
Start the Night Before
One of the best things you can do is to begin preparing the night before the match. The key here is to think about hydration, good nutrition, and a proper night’s rest. Be sure to drink plenty of water throughout the day prior to the match. Most goalkeepers will want to consume 30-35 millilitres of water per kilogram of body weight during the course of the day. Don’t wait until the evening before to do so, though! If you drink too much of that at night, you’ll disrupt your sleep cycle.
Aside from hydrating properly, you’ll want to eat well too. Make sure your evening meal is a balanced one rich in carbohydrates, proteins, and healthy fats. This meal should provide sustained energy throughout the match.
Finally, ensure you get a good night’s sleep. Aim for 7-9 hours to allow your body to recover and be at its best. Minimise your screen time on electronic devices at least an hour before you go to bed to help be sure your sleep quality is as good as it can be.
The Morning of the Match
On the morning of the match, you’ll want to pay careful attention to both your hydration and your nutrition. At least three to four hours before the match, consume a meal that is easy to digest and high in complex carbohydrates and protein to keep your body fuelled throughout the match. For example, Weetabix, low fat milk, and some fruit would make a suitable breakfast on the morning of a match. Be sure to spend some time mentally preparing yourself, visualising different game scenarios and focusing your mind for the match ahead.
Just Before the Match
As time winds toward the match, you’ll want to really begin preparing for what’s to come. Begin with a complete equipment check. Start with a closer look at your gloves. You’ll want to be sure that there are no tears or damage on the palms or fingers of the gloves. You’ll also want to be sure that the grip is effective enough to get you through the entire match. Next, take a closer look at your kit. Look for any rips, tears, or loose threads on your jersey or your shorts. Make certain there’s no stretched elastic that will interfere while you’re out there. Finally, take a closer look at your boots. Make sure the studs are securely attached and not excessively worn. You’ll also want to take a look at the upper part of the boots to ensure there are no problems there.
If you wear any protective equipment, make certain there’s no damage. Ensure straps are secured and not fraying and that everything is in good shape.
In most cases, at this point, you’ll probably have a team meeting. Listen carefully to your coaches throughout the meeting to be sure you have all of the information you need for a successful outcome.
Next, you’re ready to physically prepare for the match. You’ll want to begin with some dynamic stretches to improve your flexibility and reduce the risk of injury while you’re on the pitch. You’ll want to do things like arm circles, lunges, and side shuffles to help prepare your entire body. Next, do some light cardio to begin increasing your heart rate. Use a stationary bike, run some zig zag sprints, and do some hurdle steps to get your heart rate up and prepare your body for what’s to come.
Once you’ve done that, it’s time to step out onto the pitch. You’ll want to do two things while you’re out there. First, familiarise yourself with the space. Take a look at the playing surface conditions and the weather conditions so you know what you’ll be facing during match time. Be sure to walk the penalty box carefully so you can identify any potential hazards like uneven spaces or unexpected issues in the goalmouth. Then, you’re ready to focus on goalkeeper specific drills to prepare your body for what’s to come. Work on some diving practice to help really focus your body on your agility. Try some of your best reaction drills to activate your reflexes. Finally, tackle some of your toughest handling drills so you can make certain you’re ready to control the ball.
Finally, spend some time mentally preparing yourself for the match ahead. Spend time visualising successful saves, confident movements, and positive outcomes during the match. Take a few moments to imagine yourself making key saves and playing with composure under pressure. Be sure you mentally rehearse different in-game scenarios to be sure you know what to do if they should come up. Then, use deep breathing exercises to calm your nerves and reduce your anxiety about the match ahead. Slow, controlled breaths can help centre your mind and enhance focus.
It’s Match Time!
As the whistle blows and the match unfolds, the groundwork you’ve laid in the past several hours will pay off. Good preparation is both physical and mental. From carefully fuelling and resting your body the night before to the dynamic warm-up stretches that prime the body for action, remember that the preparation process is a journey. If you want the best preparation on match day, you’ll want to create a routine that instils confidence and focus in your body, a routine that recognises the significance of every move you make well before a match. Your role is so important on the field. Give it the preparation it deserves by building a routine that truly works for you on match day.