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Dynamic Warm up #2
This warm up should last 4-5 minutes & should be used before training sessions & matches.
Cones are set up as follows: 6 cones. Drop a starting cone and walk 2 yards and drop the next
cone. Continue to drop the next 3 cones 1 yard apart. The final finishing cone is dropped 6 yards
from your last dropped cone. (see video) Each activity is done 2 times.
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Collapsing Progression With Ball (1 yard)
The purpose of this activity is to develop proper technique for collapsing at balls to the right and to
the left of the GK that are approximately 1 yd away.
Cadence: Set/step to ball w/ proper foot/lower bum/collapse to ball leading w/ head and hands/finish catch;
3 Cones 1 yard apart in a line. 1 starting cone 1 yards down from 3 cones (see video)
5X’s right/5 times left/5X’s right/5X’s left/rest= 5:00
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Collapsing Progression With Ball (2 yards)
The purpose of this activity is to develop proper technique for collapsing at balls to the right and to
the left of the GK that approximately 2 yards away.
Cadence: Set/step-step to ball w/ proper foot/lower bum/collapse to ball leading w/ head and hands/finish catch.
3 Cones 1 yard apart in a line. 1 starting cone 2 yards down from 3 cones (see video)
5X’s right/5 times left/5X’s right/5X’s left/rest= 5:00
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Timing When Collapsing
Purpose of this activity is to develop proper timing when collapsing for a ball.
GK bounces the ball to the right;
GK collapses into the ball timing the collapse so that the catch is made between the balls 1st & 2nd bounce;
The catch must be made before the ball hits the ground on the 2nd bounce; Repeat to the left side.
Cadence: Set/bounce the ball to one side/step to ball w/ proper foot/lower bum/collapse to ball
leading w/ head and hands/finish catch
5X’s right/5X’s left/5X’s right/5X’s left/rest = 5:00
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Collapsing & Changing Direction
Purpose of this activity is to work on collapsing form while changing direction.
GK sets up behind one of the cones; Shuffle steps to the opposite cone and touch the cone with the opposite hand;
Change direction and collapse back to the ball in front of the set-up cone;
Repeat setting up on the other side.
5X’s starting at 1st cone/5X’s starting at 2nd cone/5X’s starting at 1st cone/5X’s starting at 2nd cone/rest = 5:00)
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Core Work-Sit ups
1st Exercise:
Lying on back, knees bent and ball in hands at chest; Sit up slowly reaching with the ball as high as possible;
Sit back to starting position; breathe out while sitting up; breath in while going back down; Repetitions:
Do 15 – 20 sit-ups;
2nd Exercise:
Lying on back, knees bent and ball in hands and held between the knees; Sit up slowly reaching forward
extending the ball to the feet; Sit back down being sure to bring the hands/ball back to between the knees;
Breathe out sitting up, breathe in while going back down; Repetitions: Do 15 – 20 sit-ups;
Repeat both the 1st & 2nd Exercises = 4:00).
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