THE TWO BEST OUTSIDE OF THE BOX RECOVERY METHODS FOR GOALKEEPERS

At Goalkeeping 365 we love to train hard and work on our game on the pitch or in the gym. In this post we are going to explore some of the methods that we use for preparation for sessions and for recovery afterwards. Our aim is to be able to enjoy playing or training while working at the highest possible level of intensity, pain-free moving with efficiency, and being aware of how we are moving to improve technique. We believe that two methods are greatly beneficial and can easily be added to your existing training program. The first is Feldenkrais, and the second is Pliability which is the main part of the TB12 Method. Both methods complement each other in their function and work to increase efficiency in your patterns of movement.

Lets explore Feldenkrais first. Perhaps one of the best definitions for it is “The Feldenkrais Method…uses gentle movement and directed attention to help people learn new and more effective ways of living the life they want. You can increase your ease and range of motion, improve your flexibility and coordination, and rediscover your innate capacity for graceful, efficient movement. The Feldenkrais Method is based on principles of physics, biomechanics, and an empirical understanding of learning and human development. Moshe Feldenkrais said, ‘We move according to our perceived self-image.’ By expanding your perception and increasing awareness, you will become more aware of your habits and tensions and develop new ways of moving” (Feldenkrais Method).

 Feldenkrais is an excellent tool for any goalkeeper as it brings an increased knowledge of the way the body moves, therefore assisting in improving technique, speed, and flexibility. Feldenkrais can be used before or after training and even includes sports-specific lessons which can help improve athletic skills such as hand eye coordination. Another perk is that training becomes more interesting and effective when we notice the little details. One thing to consider is that the way we sit, walk, stand, and sleep effects our ability to move freely either in a positive or negative way. Poor posture in sitting or standing can hinder our ability to reach peak performance and make playing less enjoyable. If the way you site or the surfaces and height of chairs you sit on constantly leave you sore and in pain, then maybe it’s time to look for a different chair or way to sit. Throughout the day, most of your time won’t be spent on the training pitch or in the gym. How we do even the smallest tasks in the day is so important as it effects our ability to move efficiently while playing. Overall, the position of goalkeeper is one of fine margins with every little detail helping and every second counting when trying to make a save. Since Feldenkrais is all about the details, it is an excellent method to add to your training program.

The second method that we enjoy and find helpful can be defined as “…training to prime your muscles to absorb and disperse daily forces so that you can achieve more and avoid injury…It works to turn short, dense muscles into long, soft, and resilient muscles that are built for life through deep-force muscle work. This can be administered by a TB12 Body Coach or at-home using devices like the TB12 Vibrating Pliability Roller or Sphere.” Our team at Goalkeeping 365 currently uses the TB12 Pliability sphere and really enjoys the benefits it offers in softening muscles before or after training. From personal experience, playing with soft muscles that are ready for action is a lot more enjoyable than when playing stiff or sore and also leads to a higher level of performance. This method complements Feldenkrais as both work on neural pathways and focus on the body’s neuromuscular connections. Overall, this method is excellent to prepare and recover your body for training.

I personally use both methods multiple times a week; I do pliability 3-4 times a week and a similar amount of Feldenkrais lessons which vary in length from 15 minutes to an hour. I used to play sore or stiff all the time. As the years went by, I enjoyed the game less as injuries mounted, and I just couldn’t seem to stay fit as I was always getting injured. The problems that I encountered with injuries and the overall pain that is seen as natural in sports made it hard to continue to be enthusiastic about a life full of pain. Since implementing these changes to my training regime, I have found a new joy for the game now as I play for the most part pain-free, and I have created better, more efficient patterns of movement while improving my technique. Adding Pliability or Feldenkrais to your training habits will take time to implement and start seeing the results, but it is worth it. You don’t have to play stiff, sore, or in pain. You can find a new way of moving to improve your goalkeeping techniques and enjoy life more. I hope that you give one or both methods a try and have attached links below with more in depth reading material on them.

An excellent collection of free Feldenkrais lessons give one a try - https://feldenkraisproject.com/

A more in depth definition of what Feldenkrais is - https://feldenkrais.com/about-the-feldenkrais-method/

A more in depth definition of what the TB12 method is - https://tb12sports.com/blog/pliability#:~:targetText=PLIABILITY%20DEFINITION&targetText=It%20works%20to%20turn%20short,Vibrating%20Pliability%20Roller%20or%20Sphere.