Home POWER Workout for Goalkeepers | Keeping Goals S3Ep38

[@TomAllenFootball]

Yes, the consistency is a madness 🤯😂, I’m starting my own lockdown series soon, I’ll try to get this consistency 😳🤦‍♂️😂

[@ConorOKeefe]

Love that, thank you Tom! Nice that you guys are noticing it, takes some work!

[@djordjevic_hfgr5940]

At what’s up Tom I watch your vids and I subbed along time ago. I started my channel because I was inspired from your vids so if you wanna check out my video that would be great and I have a vid coming out tomorrow so stay tuned💪💪💪💪🔥

[@eliesaliba7810]

Your last video using the rebound net was really good and I found it effective leading me to buy my own rebound net which really helps.

[@ConorOKeefe]

Nice one! Thank you mate, I'm glad it helped!

[@CamiAitkenGoalkeeping]

Love the video Con. I’ve went and bought myself some weights to I can improve my power even more. Been using hurdles a lot but never thought I’d the weights aspect. Definitely helped me👏🏼

[@ConorOKeefe]

Great work mate! I hope it helps you!

[@benmills6983]

Been waiting for this🎉

[@ConorOKeefe]

Thanks Ben!

[@gbolajbilesanmi2917]

Can't wait to watch

[@ConorOKeefe]

Hope you enjoy it!

[@mraimtv6005]

Keep it up 👍🏾👍🏾👍🏾👍🏾👍🏾👍🏾👍🏾👍🏾👍🏾👍🏾

[@ConorOKeefe]

Thanks Abdul!

[@shawnhunter5103]

yes Coner all of your tips are great. way to to be resourceful with last exercise. keep up the good work

[@ConorOKeefe]

Thanks Shawn!

[@sellsprotraining2749]

Well done again mate, power and speed is what we need as keepers

[@ConorOKeefe]

Thank you mate, yes 100%

[@AsaD-lf3ok]

Yes bro keeping me entertainment 💪

[@ConorOKeefe]

Thanks mate!

[@CEO1empire]

Incredible drills to exercise as a goalkeeper man,Thanks

[@ConorOKeefe]

You're welcome mate!

[@simplyclips4274]

Great vid con amazing again

[@ConorOKeefe]

Thank you!

[@ashfaqulmushfiq374]

Thanks connor, since I'm in the 3rd month of my Rehab after a knee surgery, some of these workouts are gonna be really helpful for me. Cheers

[@ConorOKeefe]

No worries mate, glad it helps!

[@_nath_991_montages6]

Love the video Connor! Keep up the great work! 👍

[@ConorOKeefe]

Thank you mate!

[@louisbrady168]

Love this con helps me every time👍

[@ConorOKeefe]

Cheers Louis!

[@jackkimberley2953]

Nice video Conner 👍🏻

[@ConorOKeefe]

Thanks Jack!

[@frankiemohan6283]

Loving all these videos 👍👍

[@ConorOKeefe]

Thanks Charlie! Glad you're enjoying them!

[@samdavies293]

Hi con that was really help full thanks

[@ConorOKeefe]

Thanks Sam!

[@thechapsfootballcrazytwins2855]

Really good insight with limited equipment available. Funny too 👍 Power is key 💪🏻

[@ConorOKeefe]

Thank you!

[@thechapsfootballcrazytwins2855]

Pleasure. Keep up the good work 👍 Chaz loves playing in goal. He’s continuously learning and developing. Checkout a video of his best saves on our channel 🧤 🧤 ⚽️

[@Ali-kl3wv]

thank you so much

[@ConorOKeefe]

Thank you!

[@hughiedoyle3288]

Love the videos. whenever I watch your videos I get really motivated to go out and do even more extra training. Keep it up Gowan good luck god bless

[@ConorOKeefe]

Thanks Hughie! Keep working mate!

[@arnulfolopez9612]

Thx man for the video

[@hesterlensink8043]

When you have football practice tonight 😍✌🏻

[@ConorOKeefe]

Haha love it!

[@lewisevans9952]

Absolutely amazing. Can't wait to see u playing for England some day

[@ConorOKeefe]

Thank you Lewis!

[@lewisevans9952]

Anytime g

[@alisonsargent5158]

Thanks Connor Great video and I’m sure you’re helping many other keepers not just me

[@ConorOKeefe]

Thanks Daniel, I hope so!

[@alisonsargent5158]

Conor O'Keefe thanks for always taking notice of my comments and to all those how are looking at this comment remember I wish you a brilliant rest of the day

[@alisonsargent5158]

Connor just looking at the comments and are responding to most people so well done

[@ConorOKeefe]

Daniel Sargent thank you mate. It’s the least I can do when you guys take the time to watch my videos and comment

[@danbates8055]

lol im here because im to afraid to go in the gym but still want the gains

[@Charliecooke364]

Great video as always!

[@ConorOKeefe]

Thanks Charlie!

[@jamesweller059]

I really needed this thank you Conor

[@ConorOKeefe]

No problem James!

[@dikchentamang336]

Love this workout. ❤️❤️

[@ConorOKeefe]

Thanks mate!

[@Vincolingo]

Great vid typing this while vid is playing and con I don't have equipment only my body and also have no mat

[@ConorOKeefe]

Thanks mate, you can adapt the exercises to use without weights if needed

[@frankmcinally9270]

Love the vids Conor keep it up

[@ConorOKeefe]

Thanks Frank!

[@theobunting2382]

Great video as always

[@ConorOKeefe]

Thanks Theo!

[@Norahcurran]

keep it up man

[@ConorOKeefe]

Thank you mate!

[@monicaward4316]

And also how long or how much do you train every week/day. Loving the videos.

[@ConorOKeefe]

At the moment, I'm doing 2 sessions a day (technical + physical) with one day off a week

[@jackkimberley2953]

Polo 🤣🤣🤣 not bothered

[@ConorOKeefe]

Not at all!!

[@cammyt8220]

Quality video, really helpful innovative exercises!

[@ConorOKeefe]

Thank you mate!

[@AlgerianTea]

nice going bro

[@ConorOKeefe]

Thank you mate!

[@nekkon1989]

Core work, leg work and mobility work are really essential for goalkeepers. But I firmly believe that overall muscular development is a must and it really seems to be neglected even by professional goalkeepers nowadays. How can you handle crosses effectively if you're not big enough?

[@ConorOKeefe]

Very true! Physical training is a huge part of the game, and should be given proper attention

[@annbeswick8706]

Hi my name is Joe, I'm just wondering why us keepers have to do long distance runs if we are anaerobic athletes

[@ConorOKeefe]

We don't have to. I get my match fitness from my goalkeeper work/plyometrics/sprint work. I add in a coupe of longer runs because I find it helps for how my body feels/my overall fitness. But that's just a personal thing that I like doing

[@jamesgarnerr1]

Right con. I’ve heard things about grip socks recently what’s your opinion on them?

[@ConorOKeefe]

I've never worn them!

[@محمدحسین-خ6ق2ع]

Hello, please make a video of body weight exercises

[@monicaward4316]

How fast do you run 5k. Also what do you focus most on when you're doing you're workouts (legs, arms etc.) Great video.

[@ConorOKeefe]

I dont really worry about speed with the long distance runs, it's just to help with overall cardio fitness. With the workouts, they normally cover a wide range of body areas, with the aim of improving overall power

[@GGK23]

Great video. Why single leg bridges 3x 12 not 4x5 with more weight on . And how do you develop aerobical fitness and goalkeeper specific endurance?

[@ConorOKeefe]

If I was in a gym with access to more weight, hip thrusts would be much heavier with a barbell. but in this situation, this works well. my goalkeeper specific fitness comes from the GK training sessions that I do

[@GGK23]

@@ConorOKeefe for example power session. How many exercises do you usually do and its normal to do?

[@AceHardy]

🏋🏽‍♀️🔥

[@paulhazeldine9109]

I reckon you should do goalkeeper diving session

[@ConorOKeefe]

Good idea!

[@oscarfernandez7386]

First of all I want to say I enjoy your videos... I’m a pro goalkeeper. I was wondering if you could make a video of the perfect HIIT training specifically for goalkeepers. The idea is not only to burn tones of fat and build muscle, but to work the correct muscles for a goalkeeper on top of what I said, burn fat. Would you be able to do that. Or if you had die a video before, can you paste the link in the comments? Thank you so much for all of your videos

[@ConorOKeefe]

I would say that our goalkeeper sessions themselves are very high intensity if done in the right way, whilst also building goalkeeping muscles. So that is the best type of HIT I can suggest!

[@aaravlama4803]

Great vedio but how can you improve your hand power for goalkeeper love from nepal❤⚽️🇳🇵

[@jamesgarnerr1]

Also try and get ray newman into the podcast. CEO of just4keepers. Also maybe lee harper bc he is my coach and has his own GK academy

[@ConorOKeefe]

Would love to! Great idea, thank you

[@tippyguyala8436]

Conor how do you practice your weak foot to get so much strength for distributing(like long distance side volleys and goal kicks)?

[@ConorOKeefe]

Start with short distance, get the technique right, then slowly build it up!

[@tippyguyala8436]

Conor O'Keefe oh ok thank you...

[@joey7351]

hay conor i play a pretty high level of soccer sorry i dont say football im from the us lol but one thing that keeps me from playing my best is my mental and then i play bad and end up on the bench and i cant overcome it so do you have any advice on how to keep your mind right and not get to nervous in a match this is what is keeping me from being the best is not being as nervous as i am

[@ConorOKeefe]

Hi mate, it's very common, I've suffered from the same thing in the past. I talk alot about mental training in my videos, have a look through some past ones, but I've found visualisation really helpful. Get into a routine of taking some time before games to visualise what you're going to experience, how it's going to go. Remember some of your past good performances too. That often helps me to get ready, and for me to be calm when playing, because ive already experienced the situations beforehand in my head

[@isaacguapo6101]

Hey Conner I am 11 year old goalkeeper is there anything young keepers should focus on to get better ?

[@ConorOKeefe]

Hi Isaac! My advice would be to enjoy playing, play as much as you can, and try and improve different areas of your game when you train

[@tylerpratt3841]

Does single leg leg press work the same as single leg hip thrusts

[@ConorOKeefe]

No, not exactly, slightly different movements/target areas

[@benduffield1269]

Will this help add to my goal kick?

[@ConorOKeefe]

Yes! Lower body strength & power will definitely help with goalkick distance

[@thomtevaanholt229]

Do you do this workout 2 times a week, or do you have another workout for some variation? Keep up the good work!

[@ConorOKeefe]

I have another one, and I alternate between the two!

[@thomtevaanholt229]

Could you make a video of that workout? Or explain on what part of the body you focus on?

[@MrDwarfMountain]

I’ve been told that weighted jumps are really bad for your knees. Is this just the kind of thing you have to accept, like long distance runners know eventually there knees will go? Or is it ok if you do proper technique

[@ConorOKeefe]

I've never had a problem doing them. Make sure the technique is good, and it should be absolutely fine

[@trike_playz7597]

Sorry I know this is late but if you manage to reply to this how can I do the single leg glute bridge without something it prop my back on?

[@ConorOKeefe]

You can do it from lying on the ground if needed!

[@trike_playz7597]

@@ConorOKeefethank you for replying, keep up the great videos!

[@navaronesynnerdahl6382]

Can you please do a body weight power workout

[@ConorOKeefe]

Yes, will try to do one soon!

[@navaronesynnerdahl6382]

@@ConorOKeefe thank you so much

[@omarashraff]

Question. I am 170cm. 15 yr old. I don’t think it is good enough. But I can reach the standard crossbar when I jump

[@ConorOKeefe]

Don't worry about your height! Focus instead on improving all the elements of your game that you can control!

[@omarashraff]

Conor O'Keefe thank you for replying. Sure, will do!

[@maddenx1460]

You've the perfect body fitness. But, you know sometimes I had to face many problems being a skinny guy. Otherwise it's really too herd to get thase equipments in USA I need some money and I have only 2kg of dumbells and a medicine ball, so I request you if there's any workout for me to do in this situation.

[@ConorOKeefe]

You can adapt some of these drills to do them body weight or with light weights, but I will try and do a bodyweight workout for goalkeepers soon!

[@thomasmagee8156]

Is the glove collection happening

[@ConorOKeefe]

Coming very soon!

[@stefandumitru8364]

How often should it be worked?

[@ConorOKeefe]

I do two of these sessions a week!

[@stefandumitru8364]

Thanks!

[@makeouthill7696]

Im a 13 year old keeper, I want to do these exercises but I can't get the weights can I still do these without weights?

[@ConorOKeefe]

Yeah of course, that will help!

[@navaronesynnerdahl6382]

How many times a week should I do this workout

[@ConorOKeefe]

I do strength training twice a week normally!

[@navaronesynnerdahl6382]

Conor O'Keefe and what do you do on the other days

[@simonbitsch8299]

does it matter if you do bench press with two or one hands? And if i have a bench is it fine to do it on that?

[@ConorOKeefe]

This was just adapted to equipment I had at the time! You can change it to suit your situation!

[@simonbitsch8299]

@@ConorOKeefe cool😁

[@jyotibishalhela8785]

I am just 13 year old, so which type of workout is sutible for me, conor

[@ConorOKeefe]

Same movements, but use body weight/very light weight!

[@eliotbankhead1568]

I would love if you could get progk acadamy on for a podcast! Amazing video as always

[@ConorOKeefe]

Would love that! Thanks mate

[@PodCASTCl1pzonyt]

Hey what team do you support

[@ConorOKeefe]

Man United!

[@PodCASTCl1pzonyt]

Conor O'Keefe I’m Everton

[@oskarcasagrande6623]

can you record video without weights and other accessories

[@ConorOKeefe]

Will make one soon!

[@alexanderacu11]

Hey! How y’all are you?

[@menoaz]

How did you hurt your shoulder?

[@ConorOKeefe]

Bad landing after slipping whilst kicking the ball! Long time ago

[@hpgamez9030]

When is the winner of the gloves revealed

[@ConorOKeefe]

Was announced at the end of this video!

[@drutkolczasty5083]

Power Conor Rangers

[@ConorOKeefe]

Hahah love it!

[@hessinalsoll9406]

What is the name of your beautiful dog ... Keep exercising very cool, myth🤙🤙

[@ConorOKeefe]

My dogs are called Polo and Finn!

[@sensationalArt]

Hey how tall are you

[@ConorOKeefe]

I'm 1.82m

[@barshanb5340]

Am Very satisfied your video... what your height sir

[@ConorOKeefe]

Thank you! I’m 1.82m!

[@eliasl.h8420]

✝️✝️

[@jackmurray3095]

you're too strong for your bands bro!

[@ConorOKeefe]

Ahah all this training is working!

[@jackmurray3095]

@@ConorOKeefe don't get too strong, still wanna give the other team a chance

[@ShaneCrook]

Love it

[@ConorOKeefe]

Thanks Shane!