Learning to Train-Practice
Learning to Train - Practice 2
Warm Up - Routine Coordination - Rapid hands & Feet Dynamic Movement - Recovery
Set Up • •
Warm Up - Routine Jog
Dynamic
Foot Pattern
c
3 orange cones placed in a straight line 10 yards apart. rd 5 white cones in a line -1 yard apart. Beside middle & 3 orange cone. Instruction st • Between 1 to middle orange cone – perform dynamic exercises. rd • From middle to 3 orange cone - jog. • Working back over white cones perform footwork pattern. st • From middle back to 1 cone jog. Work • 2 sets per exercise. Dynamic Exercise A Skips Butt Kicks Toe Kicks Cross Kicks
Jog
Coordination - Rapid Hands & Feet shuffle GK
Set Up •
Foot Pattern High Knees Forward High Knees Lateral Forward & Backwards Straight Jumps Forward
Place 2 cones - 3 yards apart.
Instruction / Basket save • GK start behind cone. • Shuffle across for served low ball –make the save and toss back. st nd • Shuffle back to 1 cone for 2 served ball. Work • 2 sets x 6 reps per type of service.
server
Progression • Contour - Toss ball at chest height. • High Contour - Toss ball above head height. st nd • Roll 1 ball & toss 2 ball.
server
Dynamic Movement / Recovery save
Set Up •
Make a grid using 4 cones with a distance of 2 yards apart.
GK Instruction / Seated Rocker save & Side Rocker save • GK start between the back cones in a standing position. • Coach says “go” – GK perform a Seated Rocker. • GK quickly get up and sprint to the top cones & set. • Coach serve a low ball at GK. • GK make a Basket or Smother save. Work • 2 sets x 6 reps per leg.
Coach
Progression • Bounced ball. • Tossed ball at chest height. • Tossed ball above head height.
www.goldenglovesacademy.com
Learning to Train - Practice 2
Set Up • •
Technique – Perimeter Saves GK
server
•
Technique Technique Tactic
- Perimeter Saves - Diving Saves - High/Low Positioning
Place 2 cones in line - 4 yards apart. rd Place a 3 cone on top with a distance of 2 yards from the middle. Place 1 white cone in middle.
Instruction • GK shuffle from orange cone to white cone. • Sprint forward to set between the orange cones. • Server strike a ball only when GK sets.
sprint shuffle
server
Technique – Diving Saves
Work •
2 sets x 6 reps per type of save.
Types of • • • •
Saves Basket or Smother save (ground ball) Mid Basket save (between knees and below chest) Contour save (above chest height) High Contour save (above head height / jump ball)
Set Up • Place 2 orange cones 6 yards apart. Instruction • GK start beside cone lying down on left side / hands touch cone. • Server says “go” - GK get up quickly. • GK shuffles diagonally across to dive for wide shot. • GK make save and repeat on opposite side. Work • 2 sets x 8 reps per side.
GK
Progression • Serve a ball at waist height. • Serve a ball at chest height. server
server
Tactical – High/Low Positioning
Set Up • •
GK
Place 3 cones 2 yards apart from each other inside the box. nd Place a 2 set of cones (same colors) 4 yards apart- starting from the penalty spot (red) to top of the D (white).
Instruction • GK start on goal line and move forward with server. • Server send a ball across to player. • GK follow the pass and adjust positioning for shot. Work •
2 sets x 6 reps per color and side of net.
Progression • Vary the types of shots. • Push the ball too far forward and then chase to make the GK come out and close down. player server
www.goldenglovesacademy.com
Warm Up - Routine Coordination - Rapid hands & Feet Dynamic Movement - Recovery
Set Up • •
Warm Up - Routine Jog
Dynamic
Foot Pattern
c
3 orange cones placed in a straight line 10 yards apart. rd 5 white cones in a line -1 yard apart. Beside middle & 3 orange cone. Instruction st • Between 1 to middle orange cone – perform dynamic exercises. rd • From middle to 3 orange cone - jog. • Working back over white cones perform footwork pattern. st • From middle back to 1 cone jog. Work • 2 sets per exercise. Dynamic Exercise A Skips Butt Kicks Toe Kicks Cross Kicks
Jog
Coordination - Rapid Hands & Feet shuffle GK
Set Up •
Foot Pattern High Knees Forward High Knees Lateral Forward & Backwards Straight Jumps Forward
Place 2 cones - 3 yards apart.
Instruction / Basket save • GK start behind cone. • Shuffle across for served low ball –make the save and toss back. st nd • Shuffle back to 1 cone for 2 served ball. Work • 2 sets x 6 reps per type of service.
server
Progression • Contour - Toss ball at chest height. • High Contour - Toss ball above head height. st nd • Roll 1 ball & toss 2 ball.
server
Dynamic Movement / Recovery save
Set Up •
Make a grid using 4 cones with a distance of 2 yards apart.
GK Instruction / Seated Rocker save & Side Rocker save • GK start between the back cones in a standing position. • Coach says “go” – GK perform a Seated Rocker. • GK quickly get up and sprint to the top cones & set. • Coach serve a low ball at GK. • GK make a Basket or Smother save. Work • 2 sets x 6 reps per leg.
Coach
Progression • Bounced ball. • Tossed ball at chest height. • Tossed ball above head height.
www.goldenglovesacademy.com
Learning to Train - Practice 2
Set Up • •
Technique – Perimeter Saves GK
server
•
Technique Technique Tactic
- Perimeter Saves - Diving Saves - High/Low Positioning
Place 2 cones in line - 4 yards apart. rd Place a 3 cone on top with a distance of 2 yards from the middle. Place 1 white cone in middle.
Instruction • GK shuffle from orange cone to white cone. • Sprint forward to set between the orange cones. • Server strike a ball only when GK sets.
sprint shuffle
server
Technique – Diving Saves
Work •
2 sets x 6 reps per type of save.
Types of • • • •
Saves Basket or Smother save (ground ball) Mid Basket save (between knees and below chest) Contour save (above chest height) High Contour save (above head height / jump ball)
Set Up • Place 2 orange cones 6 yards apart. Instruction • GK start beside cone lying down on left side / hands touch cone. • Server says “go” - GK get up quickly. • GK shuffles diagonally across to dive for wide shot. • GK make save and repeat on opposite side. Work • 2 sets x 8 reps per side.
GK
Progression • Serve a ball at waist height. • Serve a ball at chest height. server
server
Tactical – High/Low Positioning
Set Up • •
GK
Place 3 cones 2 yards apart from each other inside the box. nd Place a 2 set of cones (same colors) 4 yards apart- starting from the penalty spot (red) to top of the D (white).
Instruction • GK start on goal line and move forward with server. • Server send a ball across to player. • GK follow the pass and adjust positioning for shot. Work •
2 sets x 6 reps per color and side of net.
Progression • Vary the types of shots. • Push the ball too far forward and then chase to make the GK come out and close down. player server
www.goldenglovesacademy.com
