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.
_________________________________________________________________________________
Lateral Movement-Fast Footwork
Purpose of this foot work drill is to develop quick, lateral steps. Setup 2 cones 1 yard apart.
-Start in a good set position behind one cone.
-Move feet up and down as fast as possible while VERY slowly moving lateral towards the
opposite cone and repeat. Count 5 sec (1 thousand 1, 2 thousand 2, etc) and this is the
time that it should take to get from one cone to the other. If you get to the opposite cone
on any other count less than the 5 count, then the movement is too fast!.
-Complete 6 full repetitions = 4:00 minutes
_________________________________________________________________________________
Forward/Backward-Fast Footwork
The purpose of this activity is to develop fast feet in forward and backward movements.
Setup: 2 cones 1 yard apart, one in front of the other
-GK starts in a good set position along side of the back cone
-Start moving towards the forward cone in the following manner:
-Move feet up and down as fast as possible while VERY slowly moving forwards towards
the opposite cone. Count 5 sec (1 thousand 1, 2 thousand 2, etc) and this is the time that
it should take to get from one cone to the other. If the keeper gets to the opposite cone
on any other count less than the 5 count, then the movement is too fast!.
-Complete 6 full repetitions = 4:00 minutes
____________________________________________________________________________________
Collapsing Technique with Footwork
Purpose of this activity is to practice the collapsing technique using fast foot work
Setup: 3 cones in a triangle 2 yards apart. Place a ball in front of the top 2 cones.
-GK starts in front of the back cone in a good set position and runs towards the right front cone and
circles it w/ quick feet in a clockwise motion.
-As the GK comes around to the back of the cone, goes and circles the left cone, the foot work should be in a counterclockwise manner; she steps with the left foot towards the ball at the opposite cone and collapses to the ball in front of the left cone. Hold the final catching position for 1 second.
-GK replaces ball in front of cone, returns to the back cone and re-sets.
-Repeat around left front cone.
6 collapses to the left and 6 collapses to the right with 5 second rests between each repetition = 3:00
________________________________________________________________________________
Collapsing With Recovery-1 yard
Purpose of this activity is to work on collapsing with quick recovery and changing direction.
Setup: 4 cones in a row 1 yard apart. 4 balls 1 yard off each cone.
-GK starts in a set position behind cone 1;
-GK takes a shuffle step to the left of cone 1 and cuts back and collapses to ball 1;
-GK leaves ball 1 where it is, gets up immediately and quickly cuts back between cones 1 & 2
and then steps and collapses to ball 2 and continues.
It is important that the keeper goes back between the cones through which she collapsed
before attacking the next ball;
-After collapsing towards the balls on the right side, the set up should change and put the
balls on the left side and then repeat.
-Repetitions: 4X’s to the right and then 4X’s to the left with 30 seconds rest between each repetition =6:00.
________________________________________________________________________________
Collapsing With Recovery-3 yard
Purpose of this activity is to work on collapsing with quick recovery and changing direction.
Setup: 4 cones in a row 1 yard apart. 4 balls 3 yards off each cone.
-GK starts in a set position behind cone 1;
-GK takes a shuffle step to the left of cone 1 and cuts back and collapses to ball 1;
-GK leaves ball 1 where it is, gets up immediately and quickly cuts back between cones 1 & 2
and then steps and collapses to ball 2 and continues.
It is important that the keeper goes back between the cones through which she collapsed
before attacking the next ball;
-After collapsing towards the balls on the right side, the set up should change and put the
balls on the left side and then repeat.
-4X’s to the right and then 4X’s to the left with 30 seconds rest between each repetition = 7:00.
_________________________________________________________________________________
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)
[blog_in_blog category_slug=’Goalkeepers’ num=10]
