Football/Soccer Session (Difficult): GK Session - Fitness/Plyometrics
Profile Summary
| Name: | Brock Young |
|---|---|
| City: | Loganlea |
| Country: | Australia |
| Membership: | Adult Member |
| Sport: | Football/Soccer |
Description
Goalkeeper specific fitness and plyometric session
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Technical Activation (10 mins)
Objective -
To prepare players for session. Quick movement, reactions, engage hands.
Description -
GK1 will transition between both cone goals and receive a volley from Coach and GK2. 10 all together, swap GK. Two sets each.
Organization -
10x10m grid
3x Cones
6x Balls
Coaching Points -
Quick feet to reposition.
Hands to the ball
Body behind the ball
Progression -
GK1 will have the same movement but will move to the far cone in each space, turn and collapse for a low save.
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Phase One - Fitness/Shot Stopping (15 mins)
Objective -
To focus on increasing physical fitness and making saves under fatigue.
Description -
GK1 will start with a ball in their hands, they will run and place it next to the post before turning to face a serve from Coach, they will then run back, pick up the ball and place it next to the opposite post before turning for a serve from Coach. Repeat for a total of 6 reps. Rotate, 2 sets each w/progression to firm ground strike.
Organization -
18 Yard Box
1x Large Goal
8x Balls
Coaching Points -
Maintain technique (handling) and technical decision making (direction of parry) whilst under fatigue.
Progression -
Serve from coach becomes a firmer strike on goal.
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Phase Two - Reaction Shots (15 mins)
Objective -
Lateral movement across the goal, tracking of the ball, recovery position to deal with deflected strike on goal.
Description -
GK2 will volley to GK1 who will then turn in line with strike from coach. A deflecting strip will be placed on the ground to cause a deflection for GK1 to react too. Rotate GK after 5, switch sides and progress.
Organization -
18 Yard Box
3x Cones
1x Deflecting Strip
3x Mannequins
12x Balls
Coaching Points -
Track the ball
Micro movements with feet
Recovery position
Body behind the ball to deal with deflection
Progression -
1 - Volley from GK2 becomes a cutback ball
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Warm Up (10 mins)
Objective -
To engage lower body muscles through plyometric movements to increase strength and explosive power.
Description -
GK will complete 5 goblet squats with 12kg kettle bell before explosive jump over two high hurdles. GK will then step left/right over and back of small hurdles before accelerating through to cone. On their way back they will perform quick feet variations through the ladder.
Organisation -
18 yard box / 10x10 grid
2x High Hurdles
2x Low Hurdles
1x Agility Ladder
1x 12kg Kettle Bell