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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Ball Skills-Circle The Ball
-GK sits on the ground with legs extended; GK rolls the ball around the body, legs and
feet in one direction using finger tips only.
-GK repeats the activity going in the other direction.
Coaching Points:
-Start out slowly and build up to moving ball around the body with speed;
-Build up so can do with legs completely straight with back of knees pressing against the ground
(may have to start with knees slightly bent);
Repetition: 10X’s around the body in both directions/rest/repeat;
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Ball Touch-Scissor Kick
-GK sits on ground with ball in hands.
-GK touches ball on ground on left side of body-legs are closed (touching);
-GK lifts ball and touches it to the ground between legs-legs are open;
-GK touches ball on ground on right side of body-legs close again;
-GK lifts ball and touches it to the ground between legs-legs are open;
-GK touches ball on ground once again on left side of body-legs are closed (touching); this completes one repetition.
Repetition: Do 8X’s/rest and repeat another 8X’s starting on opposite side of the body; Repeat whole process again;
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Figure 8 Scissors
Part 1:
-GK sits on ground with ball in hands;
-GK raises feet off the ground so that only the butt in on the ground;
-GK passes the ball through the legs while doing a scissors kick;
-Ball exchange is down through the legs.
Part 2:
-GK sits on ground with ball in hands;
-GK raises feet off the ground so that only the butt in on the ground;
-GK passes the ball through the legs while doing a scissors kick;
-Ball exchange is up through the legs.
1 repetition = ball starts in one hand is passed to the other hand and comes
back to the starting hand;
Repetitions: Start out with 6X’s starting with ball in left hand and then 6X’s with ball
in left/rest/repeat; can build up from here.
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Cobra
-GK lies on belly;
-Hands are placed on the ground, palms down on ground and placed just outside shoulders;
-GK arches upper body upward keeping hips touching the ground; head tilts upwards;
-Hold for 5 seconds and then lower back down to the ground;
Repetitions: 6X’s/rest/repeat and build up to 10X’s;
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Over/Under
-GK sits on ground with ball in hands;
-GK raises feet off the ground so that only the butt in on the ground;
-GK passes ball from one hand to the other over and under the knees,
-When passing ball under knees, the knees are brought to the chest;
-When passing ball over knees, the legs are straightened;
-Repeat starting with the ball in opposite hand;
Repetitions: 6-8X’s in one direction; 6-8X’s in opposite direction/rest and repeat;
build up from there;
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Parachute Jump Arch
-GK lies on belly, arms straight out to the sides;
-GK arches body so that upper body and feet come off the ground so that the body is forming an arch
-GK needs to squeeze the butt muscles to do this.
-Hold for a count of 5 and repeat:
Repetitions: 5X’s/rest/repeat 5X’s; build up from there.
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Footwork-Cross Over Step
Place 2 cones 3yds apart.
-GK starts by standing directly behind 1 cone with ball in hands;
-GK moves laterally to other cone using the following foot work pattern:
-Cross over step into a shuffle step into a set position directly behind the opposite cone.
-Repeat in opposite direction.
Coaching points:
-Use of ball keeps hands together during foot work;
-Foot work should be a smooth transition from the cross over step into the shuffle and then into the set position;
-Start out slowly then build up speed;
Repetitions: 30sec/rest; 30sec/rest; 30sec/rest; 30sec/rest
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Collapse Under A String
-Take 2 sticks that are about 24” in height and stick them into the ground about 5’-6’ apart;
-Tie a string to the top of the sticks so that the string is between 18”-20” above the ground;
-Place 2 cones about a yard away from one end of the set up; the cones should be about a shoulder width apart;
-Place a ball on opposite side of the string from where the GK starts about 2/3 the way up from the back stick;
Breakdown:
-GK starts in set position behind the cone farthest from the string;
-GK moves laterally by using fast up/down foot work, sets and then collapses under the string to the ball;
-After repetitions on the one side, move the ball to the opposite side of the string and repeat going the other way;
Repetitions: 8-10X’s each side; Recover after each collapse.
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Collapse Over A String
Same as above without the use of cones;
Breakdown:
-Place ball on one side of string about 2/3-3/4 of the way up from the back stick;
-GK starts on same side as the ball;
-GK starts in set position, jumps over the string pushing off of both feet and landing in a set position, then steps and collapses back under the string to the ball;
Repetitions: 8-10X’s each side; recover after each jump/collapse;
