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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Fast Footwork Into Collapse
Cone set up: Place 3 cones in a triangle 1 & ½yds apart. Place the ball in front of one of the
forward cones (doesn’t matter which one);
-GK starts in set position behind the back cone; then starts moving diagonally towards the front cone
(the one without the ball) in the following manner:
-Move feet up and down as fast as possible while VERY slowly moving diagonally towards the cone.
-The GK counts 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 diagonal movement is too fast.
The key in this drill is to move the feet up and down as fast as possible and diagonally as slow as possible.
-After reaching the front cone, the GK gets into the set position and then collapses to the ball at the opposite cone;
-GK then rests for 15 seconds and then repeats;
Repetitions: GK repeats going to the same cone for 6X’s; then does the same activity going in the opposite
direction so that collapses are performed to both sides.
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Two Foot Jump Into Collapse
Set up: 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 balls in front of the string, one on the right about 2yds from the string and the one on the left the same:
-GK starts in set position behind the string; pushes off both feet bringing knees up to the chest and jumps over the string and lands on the other side in the set position.
-GK collapses to the ball on the right;
-Place the ball back in the original starting position;
-GK then goes back behind the string and repeats but collapses to the ball on the left;
-Place the ball back in the original starting position;
Repetitions: 8 collapses in both directions;
Coaching Points:
-Bring both knees to chest when jumping over string;
-Do not kick heels backwards when jumping over the string;
-Land in a set position; Use proper collapsing technique to the ball;
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Foot Jump Into Double Collapse
Part 1:
Set up: 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 balls in front of the string, one on the right about 2yds from the string (facing out from the string)
and the one on the left about 3yds from the string so that they are placed on an angle to one another:
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-GK starts in set position behind the string:
-GK jumps off both feet bringing knees up to the chest over the string and lands on the other side in the set position.
-GK collapses to the ball on the right, quickly gets back up and into the set position and then collapses to the ball on the left;
-Place balls back in original starting position and repeat;
-For 2nd set of collapses, do the same but put the left ball closer to the string and the right ball farther away and repeat;
Repetitions:i. 6X’s to the right; 6X’s to the left;
Coaching points:
-Bring both knees to chest when jumping over string;
-Do not kick heels backwards when jumping over the string;
-Land in a set position;
-Use proper collapsing technique to the ball;
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Ball Handling Skills
Purpose of these skills is to develop a feel for the ball in the hands;
May use a smaller sized ball if it is more effective with younger keepers whose hands are still small
These skills should be performed on a hard surface such as driveway, sidewalk or patio;
-One Hand Drop/Opposite Hand Catch:
-Gk is standing in a relaxed position with feet shoulder width apart and knees slightly bent, much like the set position;
-GK has ball in right hand; twist completely around backwards, drops the ball and twists around frontwards to catch the ball in the left hand;
-Repeat by going in the opposite direction;
Repetitions: Repeat for 1 minute;
One Hand Drop/Same Hand Catch:
-Same as above but this time GK must twist and catch the ball in the same hand that dropped the ball;
-Twist backward/Right hand drop/twist around forward/right hand catch; Twist backward/left hand
drop/twist around forward/left hand catch;
Repetitions: Repeat for 1 minute
One Hand Drop/2 Hand Catch:
-Same as above but now the GK must drop the ball with 1 hand then twist and catch with 2 hands;
-Repeat in both directions;
Repetitions: 1 minute
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Front Back Hand Catch
-GK stands with feet spread apart; Ball is between the knees; right hand is in front of body
and touching ball; left hand is behind the body and touching ball;
-Without the ball dropping to the ground, the GK switches hand positioning so that the right hand
goes behind the body and the left hand comes in front of the body. Repeat slowly and then build up speed.
Repetitions: 1 minute;
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Two Hand Front/Back Catch
GK stands with feet spread apart, ball is between the knees; both hands are in front of the body holding the ball;
GK switches hand positioning so that the both hands move from the front of the body to behind the body and catch the ball before it hits the ground.
Repeat by switching hands to the front of the body to catch the ball; Start slowly and build up speed;
Repetitions: 1 minute
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Two Hand Front/Catch Bouncing Ball
Place 2 cones 3yds apart.
-GK stands with feet spread apart, ball is between the knees; both hands are in front of the body holding the ball;
-GK drops the ball and lets it bounce; GK switches hand positioning so that the both hands move from the front of the body to behind the body and catch the ball before it takes a 2nd bounce.
-Repeat by switching hands to the front of the body to catch the ball; Start slowly and build up speed;
Repetitions: 1 minute
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Front/Front Back/Back Catches
-GK stands with feet spread apart, ball is between the knees; both hands are in front of the body holding the ball;
-GK switches hand positioning on the ball by touching it right hand back/left hand back–
right hand front/left hand front and repeat;
-One hand is always touching the ball;
-The cadence while alternating hands on the ball is:back/back–front/front; back/back–front/front;
-Star slowly and build up speed
Repetitions: 1 minute;
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Trapping Out Of The Air
Purpose of this activity is to learn how to control a ball coming at the GK in the air;
the technique calls for the ball to hit the ground FIRST and bounce up into the GK’s leg;
the ball should have back spin on it causes the ball to stop quickly;
-GK tosses ball into the air & allows the ball to bounce up into the inner part of either leg
by leaning over the ball so that the leg creates a barrier above the ball
-Repeat this using both legs;
-Repeat this using the outside portion of both legs;
Repetitions: Do this for 4-5 minutes.
Coaching Points:
-Ball must hit the ground 1st! If the ball hits the GK’s leg 1st, the ball will just bounce away from the GK out of control;
-DO NOT trap the ball with the sole of the foot;
-Use the inner and outer parts of the lower leg to trap the ball;
-The leg must be on an angle OVER the ball to get the proper controlling back spin;
