GK Session 5

Dynamic Warm up #2

This warm up should last 12-15 minutes.  Rest for 30 seconds in between each exercise.

Jumping Jacks, Seal Jumps 2 Sets of 15

Squats-arms forward, Squats-arms reaching upward, Squats-alternate arm reach,

Squats-body twist 2 sets of 10

2 foot jumps, Alternate leg lung forward, Alternate leg lung sideways,

Alternate leg lung crossover 2 sets of 10


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Footwork Pattern-Chop Step Through Cones

Purpose of this exercise is to practice footwork and end in a set position.

Set up: 4 cones set side by side 1yard apart

-Chop step into a set position. Concentrate on foot speed, balance and nailing set position.

-3 Sets of :40 seconds each with a :20 second rest in between each set


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Footwork With Ball Pick Up

The purpose of this activity is to work on forward foot speed while picking up a ball.

Set up: 3 cones in a triangle 1 yard apart.  Place a ball just inside the 2 top cones.

Part #1 Hands Low catch:
GK starts in set position in front of the back cone; GK sprints forward towards an outside

cone and picks up the ball in both hands while running through the front cones.

-GK keeps ball in hands, does not bring it into chest (hands low catch)
-GK returns ball to original position, resets on back cone and repeats to the next ball.
-Repeat both sides for 1min. Rest for 1min.

Part #2 Chest Down Catch

Same as above but upon picking up the ball bring it tightly into the chest while running through the front cones.

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3 Ball Activity

The purpose of this drill is to practice collapsing left and right and performing the front smother in

a continuous movement.  Set up: 3 balls 2 yards apart and 1 starting cone 2 yards back behind the balls.

-GK starts in set position in front of cone facing the 3 balls; GK steps and collapses on right side to right ball;

GK gets back up, back pedals to cone, then attacks the center ball in a front smother; GK gets back up, back pedals

to cone, then steps and collapses on left side to left ball; GK gets back up, back pedals to cone, then attacks the

center ball a 2nd time in a front smother & finished where on the ball the started with.

Rest for 1 minute then start on the opposite cone and repeat.


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8 Ball Collapse

The purpose of this drill is to work on multiple collapsing techniques under the pressure of time.

Set Up: Set up by placing 1 starting cone in the center and placing 8 balls in a circle pattern about 2yds out.

-GK starts at center cone; GK steps and collapses at a 1st one (Gk’s choice); GK gets back up, goes back

to cone, resets and collapses to 2nd cone progressing in a clockwise manner; GK repeats to all 8 balls

and finishes by setting at the cone.

-GK times how long it takes to do the activity. Rest for 1 min.

  • -Repeat activity but going in a counterclockwise direction. T
  • imes the activity. R
  • est for 1min.
  • Try to beat your time!

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Body Twists With A Ball

GK sits on ground, knees slightly bent, feet and knees touching and with ball in hand.

GK lifts feet off the ground about 4-6”.

GK touches ball to the ground on one side of the body, then twists and touches the ball to the

ground on the other side of the body.

20 reps to each side & rest for 1 minute then repeat.

 

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