Goalkeeper Training to Prepare For Each and Every Game
Soccer Goalkeeper needs to prepare for each game to be at his best to defend the net behind him during the course of a game. Here is a basic workout that could be advised:
Jog for 10 Minutes
Start with an easy jogging, to warm your body up before you make any sudden movements that might cause you to pull a muscle.
The first five minutes should be a straight ahead jog. The next five minutes should include a more active jogging in which you should begin shuffling, skipping, touching toes, etc. (all of this should be done without stopping).
Stretching for 5 Minutes
Stretching is something that everyone must do to prepare your muscles for a hard workout ahead. Make sure to stretch all major muscle group in a slow controlled stretch.
Handling a ball for 10 Minutes
Start with straight ahead volleys into your hands. Then, start to move from post to post as balls are being served to your hands as you reach each post. Next, have the server play balls along the ground as you continue to shuffle from post to post. Make sure that there is no diving during this part of the handling. You are just trying to work on smoothly receiving shots into your hands. Take a minute to rest so you are fresh and ready for you next set.
Next, have the server play balls out of his/her hands up towards the upper corners of the net so you have to jump for the service (make sure service is not too far as you do not want to overextend ourselves at this point in the training). Rest a little and stretch some more.
Easy Diving to catch ball for 30 Minutes
While seated, have the assistant toss or kick balls to both your right and left using proper catching technique. Obviously, catch the ball and return back to the server. Then, switch from side to side and take about 20 30 repetitions
.
Next, from a standing position, have the assistant play balls off the ground at mid range height to your right side only (take 6 10 reps). Then, perform above drill to your left side. After that, perform the above drill while alternating from side to side.
Finally, perform the previous three drills over but have all balls served on the ground.
Now, place six markers on the ground in a line and about two feet apart from each other. At the end of the cones, put two markers about six yards apart from each other to simulate two goalposts. The goalposts will be located at the end of the cones.
Then, shuffle through the markers. As you get to the end, step into the goal and have the assistant place balls at mid range height to your right side. Catch each serve and return it to the server. Then, go back to first cone and start over (take 6 10 reps).
Think it s over yet? You haven t even started. Perform above drill to your left side, then do it while alternating from side to side. After that, perform previous three drills over again, but have all balls served on the ground.