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 Circles/8’s On The Ground
Purpose of these skills is to develop a feel for the ball in the hands and to work flexibility
May use a smaller sized ball if it is more effective with younger keepers whose hands are still small
Circles
-GK stands with feet a little wider than shoulder width apart
-GK squats down so knee and waist are bent
-GK starts rolling ball on the ground around one foot in any direction 10X’s using fingertips
-Gk then rolls ball around the same other foot but in the opposite direction 10X’s
-GK then rolls the ball around the opposite foot in one direction 10X’s
-GK then rolls ball around that same foot in the opposite direction 10X’s
-Rest and repeat
8’s
-GK stands with feet a little wider than shoulder width apart
-GK squats down so knee and waist are bent
-GK rolls ball around feet in a figure 8, using finger tips only
-Do 15X’s in one direction then do 15X’s in opposite direction
-Rest and repeat
Coaching Points:
-GK starts by rolling the ball slowly and then builds up speed
-GK stays bent in a squatting position throughout so that the muscles of the legs and butt are used
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Ball Circles/8’s Off The Ground
Circles:
-GK stands with feet a little wider than shoulder width apart
-GK squats down so knee and waist are bent
-GK circles ball around one leg passing the ball from hand to hand 10X’s then changes direction around the same leg for another 10X’s
-GK sways body over other leg and repeats 10X’s in one direction and then 10X’s in opposite direction.
-Rest and repeat
8’s
-GK stands with feet a little wider than shoulder width apart
-GK squats down so knee and waist are bent
-GK passes ball around and through legs in a figure 8 in one direction using finger tips only
-Do 15X’s in one direction then do 15X’s in opposite direction
-Rest and repeat
Coaching Points:
-GK passes the ball from hand to hand using finger tips only;
-Knees and waist should be bent throughout;
-Start slowly and build up speed;
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Power Step Over Cones
Purpose: The purpose of this activity is to develop the proper technique for power diving
Set up: Place a series of cones (3 or 4) in a straight line
-GK gets down on left knee with right leg bent in a 90 position, with right foot next to cones; GK has ball in hands
-GK pushes off right foot and leaps over cones so that body and both feet clear the cones
-GK lands on right side putting the ball down first to help break the fall
-After 6 repetitions, GK repeats the same activity starting on the opposite side of the cones
Repetitions: 6X’s each; then repeat whole process over again
Coaching Points:
-GK pushes off the starting foot with an explosive motion
-GK propels hips over the cones and makes sure that both feet clear the cones
-GK lands softly on appropriate side placing the ball down first so as to break the fall; ball absorbs the energy of the collapse
-GK lands on a diagonal forward position, not sideways or backwards!
-Hand positioning on the ball after collapse
-Hand on top of the ball, hand behind the ball, the ground acts as the 3rd hand
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Power Step Over Balls
Set up: Place a series of soccer balls (2 – 4 ) in a straight line; May substitute basketballs or some other object of similar height
-GK gets down on left knee with right leg bent in a 90 position, with right foot next to balls; GK has ball in hands
-GK pushes off right foot and leaps over the balls so that body and both feet clear the balls
-GK lands on right side putting the ball down first to help break the fall
-After 6 repetitions, GK repeats the same activity starting on the opposite side of the balls
Repetitions: 6X’s each side; then repeat whole process over again
Coaching Points:
-GK pushes off the starting foot with an explosive motion
-GK propels hips over the balls and makes sure that both feet clear the balls
-GK lands softly on appropriate side placing the ball down first so as to break the fall; ball absorbs the energy of the collapse
-GK lands on a diagonal forward position, not sideways or backwards!
-Hand positioning on the ball after collapse
-Hand on top of the ball, hand behind the ball, the ground acts as the 3rd hand
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Low Ball Deflection
Purpose: The purpose of this activity is to develop proper technical form for deflecting low balls
From sitting position:
Set up: Place 2 soccer balls about 2yds apart
-GK sits down on butt between and a little in front of the 2 balls; hands in set position
-GK then collapses to one side and deflects the soccer ball away by cocking the arm and pushing the ball away with the heel of the palm of the hand by extending the arm to the ball; right hand right side; left hand on left side
-Repeat going in the opposite direction
-After the collapse, GK’s arm and body should be fully extended and the head tilted backwards to follow the path of the ball
Total repetitions: 6X’s right side; 6X’s left side
Coaching Points:
-GK should collapse on the side and push the arm/hand through so as to power the ball away
-Body should end up falling on a backwards angle
-It is okay for the ball to be pushed out of bounds
–Important!!! Head should be tilted backwards in the direction of the path of the ball; and the eyes should follow where the ball ends up; this maximizes complete effort in extending to the ball and getting it out of harm’s way
Progress to Kneeling, Standing
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