Football/Soccer Session (Moderate): Warm-Up

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Adam Street, Young Member

Profile Summary

Adam Street
Name: Adam Street
City: BRAMPTON
Country: Canada
Rank: Elite – 51 points
Membership: Young Member
Sport: Football/Soccer

Description

Timing and Components of a GK Warm-Up

It is important that the GK has sufficient time warming up through GK-specific exercises. Similar to the effort and time put in to effectively warm-up the players with off and on the ball warm-ups, the GK must have adequate time on the ball with conditions that can be expected in the game. GK off-the-ball warm-up can be with the team.

Warm-up Server

The perspective of the server for the GK warm-up has to be with the GK needs in mind. Whether the service be done by a coach, parent, or teammate, the objective is not to try and score on the GK, but to prepare them for the game. If you have two keepers, they can warm-up each other or have a server with the GK rotating after each set of exercise.

Warming up away from the goal

A GK-specific warm-up has a significant mental component that can be comparible to the likes of a hockey goalie warm-up. A large portion of the warm-up is repetition of core GK technique whilst building confidence with the GK. By having the majority of the warm-up away from the goal, any lack of quality with service or GK technique will not result in repetition of the GK picking the ball out of the back of the net. Furthermore, this method will also reduce the wear of the area around the goal prior to the game if conditions are not the best.

Simplicity of the Warm-up

There are numerous varieties of a GK warm-up. Professional GKs will have their own warm-up that is tailored to their specific needs. One common approach to warm-ups I have observed or been a part of is the simplicity of it. Rarely do you see cones/hurdles in a GK warm-up. There are none in a game, so why warm-up with them? This warm-up consists of the exercises done and constructed by West Ham United when I was there with Robert Green. Have 2 cones or whatever can be used to designate somewhat of a goal, 4 yards apart.


Football/Soccer Session Plan Drill (Colour): Volleys

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Football/Soccer Session Plan Drill (Colour): Volleys
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Volleys

Stationary Volleys

Start off with the GK getting use to seeing the ball moving and warming their hands.

Progress to lateral movement the width of the cone with a volley each time the GK is in line with the cone.


Football/Soccer Session Plan Drill (Colour): Dives

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Football/Soccer Session Plan Drill (Colour): Dives
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Dives

Grasscutter Dives

Depending on how intense GK likes their warm-up, aim for a minimum of 3 dives each side passed low, on the ground towards the cone. Allow the GK to get up and reset into set-position.

Collapsing Dives

Progress to either a throwing service or volley service (if capable) for medium dives (hip height level). This time the GK dives side to side in quick succession.


Football/Soccer Session Plan Drill (Colour): Distant Service

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Football/Soccer Session Plan Drill (Colour): Distant Service
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Distant Service

Varied Service

Ensure the server is at a further distance to prepare for GK to read the ball as it travels to goal. Vary the service from high, medium, low and at the keeper or force them to make a diving save. Service should still be within the created 4-yard goal.


Football/Soccer Session Plan Drill (Colour): Angled Service

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Football/Soccer Session Plan Drill (Colour): Angled Service
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Angled Service

Angled Service

The warm-up can now progress to the goal. However, initial service is angled and not directly at goal such that any low quality service/GK technique will not result in multiple times of the GK picking the ball out of the net.

GK starts on one post angled away from server. On server's shout, GK moves to position and works on swiftly getting to the angle, centre to the ball and goal. Server may alter angle as/if needed. After a set, GK can have starting position at middle of the goal (2) and move across. After each set, switch sides.


Football/Soccer Session Plan Drill (Colour): Crosses

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Football/Soccer Session Plan Drill (Colour): Crosses
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Crosses

Crosses

Depending on skill level of server, crossing service can be done by foot or by hand as long as it is game-realistic. Server can move up and down sideline as needed. Other GK can be utilized as passive pressure to the GK working.


Football/Soccer Session Plan Drill (Colour): Distribution

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Football/Soccer Session Plan Drill (Colour): Distribution
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Distribution

Distribution

This part of the warm-up can be done at the beginning after an off-the-ball warm-up or near the end. If there is another GK, create a triangle passing exercise, gradually increasing the triangle until the two servers are at about half. This will increase distribution from short passing to longer passing/goal kicks. Distibution always returns to the GK working to also work on their receiving of pass for pass backs.


Football/Soccer Session Plan Drill (Colour): Shooting

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Football/Soccer Session Plan Drill (Colour): Shooting
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Shooting

Shooting

Preparing field players for striking on goal and GK for game-realistic shots, a warm-up can conclude with shots to goal. If a team has more than one GK, once the starting GK is comfortable with their warm-up, the rest can be left with the second GK. If there is not a chance to incorporate the team, then the server can strike on goal from various angles and varied service.


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