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Goalkeeper · Mobility

Goalkeeper Mobility Reset

A low-equipment reset for comfortable hip, trunk and shoulder positions between goalkeeper sessions.

Position focusGoalkeeper
GoalMobility
Duration28 min
EnvironmentOpen space
Session overview

4 phases · 9 prescribed exercise blocks · designed for a controlled mobility focus.

Session structure

Follow each phase in order.

Exercise links open their full instructions in the ScoreDive Exercise Explorer.

  1. 1

    Phase 1 · 2 movements

    Warm-Up

    Settle into easy full-body movement.

    1Glute Bridge March3 mintimedRest 30 sec2Dead Bug2 mintimedRest 30 sec
  2. 2

    Phase 2 · 3 movements

    Mobility

    Explore controlled hip, trunk and shoulder range.

    1Side Plank Hip Adduction3 sets6 / sideRest 45 sec2Push-Up To Side Plank3 sets6 / sideRest 45 sec3Assisted Prone Rectus Femoris Stretch90 sec / sidetimedRest As needed
  3. 3

    Phase 3 · 2 movements

    Stability

    Build quiet support through the trunk.

    1Front Plank With Twist45 sec / sidetimedRest 30 sec2Low Glute Bridge On Floor3 sets10 repsRest 45 sec
  4. 4

    Phase 4 · 2 movements

    Cool Down

    Finish with calm lower-body range.

    1Assisted Lying Glutes Stretch90 sec / sidetimedRest As needed2Assisted Lying Calves Stretch90 sec / sidetimedRest As needed

Equipment needed

Based on this plan

assistedbody weight

Plan notes

Use good judgement

  • • Stay inside a comfortable range and move without forcing the end position.
  • • Use slow breathing to keep the reset calm and controlled.

Explore every exercise in this plan

Review the movements, prescriptions and coaching notes for this session.

Explore Plan Exercises