3 weeks, 3 sessions a week, from the Post-Season Training collection. Start the whole program on the days you train, or open any session on its own.
Pick your training days and a start date. You can move any session later.
Thousands of butterflies jam the hips into internal rotation under load and leave the groin running on fumes. Give the hips their rotation back, rebuild the adductors from the floor up, and look after the knees that dropped into every save.
One glove, one blocker, one side you prefer to push from. Single-leg and single-arm work at light load, weaker side first, with the adductors and the off-season’s patterns brought back gently in the last week.
Easy, steady riding to rebuild the aerobic base a season of scrambles never trained, then the long mobility circuit a goalie’s hips, ankles and upper back have been waiting for.
Each week runs sessions A to C. Open any one of them on its own.
Decompress. Nothing loaded beyond bodyweight and a band — find out what is tight, what still aches, and which side is weaker.
Restore. Light load comes back, one leg and one arm at a time, weaker side first. Every set should feel easy; that is the point.
Re-prepare. The squat, the hinge and landings return at light weights so the build does not start cold. Then take a few days completely off.
Ready when you are
Every session lands on your schedule, and any of them can be moved later.
