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Dynamic Warm up
This warm up should last 2-3 minutes & should be used before training sessions & matches.
Cones are set up 8 yards apart. Each activity is done 2 times. Activities: Jog, gates, leg sweeps, long kicks,
lunges, skipping arm circles, arm swings, sprint, shuffle, carioca
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Step/set (forward/backward & movement)
Purpose of activity is to on set position w/ a single forward and then backward step in between the set
positions, simulating moving with the ball as it moves up and back around the box.
The cadence is: Step/set up; step/set back, concentrating on a perfect set position at each cone.
It is very important for the keeper to focus on the set position after the backward motion, as the tendency
is to set on the heels instead of the balls of the feet.
Cones 1yd apart (3 sets of :40 ea; :20 rest in between = 3:00)
Cones 2yds apart (3 sets of :40 ea; :20 rest in between = 3:00)
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Footwork Pattern Into Set
Purpose of this exercise is to practice footwork and end in a set position.
Gk should strive for fluid, balanced movement with speed and nailing the set position.
Shuffle/Cut through cones into set; 4 cones 1yd apart; (3 sets of :40 ea; :20 rest in between = 3:00)
Forward (lateral movement) weaves through cones into set; by “forward, it is meant that the 1st step
is in front of the cone, not behind. 4 cones 1yd apart; (3 sets of :40 ea; :20 rest in between = 3:00)
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Front Smother Progression/Breakdown
The purpose of this activity is to breakdown and learn the proper form for the front smother catch.
The GK should not hurry the breakdown phase so as to learn proper muscle memory.
Gk starts in set position with the ball placed 1/2yd away. Alternate left foot lead & right foot leads:
(5X’s ea L & R ft/rest/5X’s ea L & R ft/rest = 1:30/:30/1:30/:30/ = 4:00)
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Front Smother Technique With Footwork
The purpose of this activity is to practice foot work, get set and go into a front smother catch.
It is important that the GK comes to a full set before going into the front smother.
U shape foot work/set/front smother; 2 cones placed one in front of the other at 2yds apart; a ball is placed
in front of the forward cone and a little off to the side of that cone.
The ball should be about ½yd in front of the GK when set.
Perform a front smother catch; right foot lead on right side/left foot lead on left side; over and back = 1X
(5X’s/rest/5X’s/rest/5X’s/rest = 1:00/:20/1:00/:20/1:00/:20 = 4:00)
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5 Cone Fast Footwork Activity With Ball
This activity is the same that is used in Session #1 except now the GK is to run through and pick up a
ball at the end of it. The GK does NOT stop at the ball, but rather runs right through it as it is picked up.
5 cones are used. Distance between short cones is 3yds and placed in pattern seen in the video.
Final cone is place 6yds straight out from the start cone. 6X’s (3X’s starting right and 3X’s starting left)
6X’s (3X’s starting right and 3X’s starting left) (3:00)
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Front/Side/Back Planks (core conditioning)
Front plank: (:30/:15 rest)
Right side plank: (:30/:15 rest)
Left side plank: (:30/:15 rest)
Back plank: (:30/:15 rest)
