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Nicholas Seta
Soccer Workout Packet – James and Reid
I am a goalkeeper on the men’s soccer team here at SJC. I have played this position for
most of my life, and have loved growing in the sport. One of the most important aspects of
goalkeeping is physical fitness. Goalkeepers need an ideal balance of quickness, strength, and
explosiveness to play at their peak. When I found out that James and Reid were going to design
the workout packet for the goalkeepers, I was excited because I would get pushed in the gym,
and grow in these areas. The goalkeeper workout they designed covered everything that I have
previously noted that a goalkeeper needs to possess. They gave us quickness drills such as
running and plyometrics to keep our bodies in good condition. Our strength drills consisted of
medium rep, medium weight work to strengthen our muscles without gaining too much mass.
The countless box jumps, leg workouts, and core workouts improved the explosiveness that we
need to make a fingertip saves. A bonus of the workout plan was the ability to track the amount
of weight we lifted. By the end of the winter, I noticed I was lifting more weights in almost all
my workouts. Some examples of my improvements include going from benching 205lbs to
215lbs, 5 chin ups to 10 chin-ups, and 110lb hamstring curls 140lbs. One piece constructive
criticism I would give you guys is to include more stretching. Goalkeepers need to be able to
bend our bodies into unorthodox positions. By including some stretches alongside the workouts
might have given me more motivation to stretch (something I personally do not do enough of).
Nevertheless, my physical condition has improved drastically thanks to the packet. I could not be
happier that I put my trust into this workout plan, and there is no doubt that I would do it again.
