GOALKEEPERS SPEEDSTRENGTH SESSION

GOALKEEPERS HAVE A SPECIALISED POSITION WITHIN THE TEAM THEY REQUIRE A DIFFERENT CONDITIONING PROGRAM AS THERE REQUIREMENTS ARE POWER SPEED AND AGILITY WITH NO ENDURANCE COMPONENT BELOW IS A SAMPLE PROGRAM USED TO COACH SOME OF THE LEADING GOALKEEPERS IN THE NORTH EAST GOALKEEPERS ACADEMY RECENTLY

(Neil works with many goalkeepers in the North east of Scotland including Colin Cockles North East Goalkeeping Academy the details of which can be found on the website below

www.goalkeepingacademy.co.uk )

1. DYNAMIC WARM UP

A. DYNAMIC MOVEMENT

EXERCISES INCLUDING SKIPS, BOUNDS ,BACKWARD RUNNING, CARIOCA,SIDE SHUFFLES AND INCHWORMS

USE 2 REPS OF 20M LENGTHS PER EXERCISE

FOR MORE DETAIL ON THIS TYPE OF WARM UP FOLLOW LINK TO DYNAMIC WARM UPS

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B. BALL MOVEMENT

20 BY 20 BOX (ASSUME 12 GOALKEEPERS USE 6 BALLS, NEED 2 BIBS)

CONSTANT MOVEMENT PASSING COUNT HOW MANY BALLS YOU RECEIVE IN THE PERIOD IF BALLS DROPS ALL GOALKEEPERS DO 5 KNEES TO CHEST

THEN MODIFY INTO GAME OF POSSESSION TAG 2 TAGGERS 10 BEING CHASED CAN ONLY BE CAUGHT IF DON’T HAVE A BALL PLAYERS MUST WORK AS A TEAM TO KEEP BALL MOVING TO THE PLAYERS UNDER PRESSURE IF CAUGHT PASS OVER BIB 3 SECS TO GET AWAY IF TOO EASY START TAKING BALLS AWAY-TAGGERS CANT KNOCK BALLS AWAY.

Skill set to be taught for severe changes of direction 180* –going back the way they have come!

1. Plant feet outside the box ensure widest foot (i.e. right foot when going right and wishing to change direction) is planted outside the box formed by the vertical lines from shoulder to the ground. Angle the inside leg to allow change of direction.

2. Foot placed flat –ensure foot is flat not on the inside or more dangerously on the outside edge for pushing off

3. Toe must point at least 90* to direction of travel or slightly towards the new direction of travel

4. drops hips back to allow knees to bend and absorb the force Practice the skill set in pairs with 1 keeper coaching the other on the skill set moving and coming away from a designated cone

SIDEWAYS MOVEMENT GAME

PLACE 2 CONES 5M APART THEN PLACE ADDITIONAL CONE 1 METRE IN FRONT OF EXISTING CONE AND ANOTHER 1 METRE WIDER ON EACH SIDE

THE LEADER STARTS BETWEEN THE WIDER CONES ANDMUST MOVE SIDEWAYS EITHER WAY TO REACH HIS CONE INITIALLY TOUCHING WITH FOOR THEN TRY HAND

THE FOLLOWER HAS THE SHORTER 5M DISTANCE BETWEEN CONES HE MUST FACE THE LEADER AND FOLLOW HIS MOVEMENTS ENSURING HE WILL RECH THE EQUIVALENT SIDE CONE BEFORE THE LEADER REACHES HIS .

PLAY FOR 1 MINUTE THEN CHANGE SIDES.

FRONT SQUATS- 3 SETS OF 8 REPS -DONE AT EVEN PACE

BACKWARDS LUNGES -3 SETS OF 8 REPS

BODYBUILDERS- 3 SETS OF 8 REPS

BICYCLE SIT UPS -3SETS OF 8 REPS- ENSURE ACTIVATE CORE

HINDU PRESSUPS- 3 SETS OF 8 REPS

STATIC STRETCHING EXERCISES

GOALKEEPERS SPEED AND POWER SESSION FINISH

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