Football/Soccer Session (Moderate): YCP MSOC GK Session - 091522 - Agility and Core (Start Time: 2022-09-15 15:30:00)
Reseller-Club: Premier Users' Club
Brent Duffy
Profile Summary
| Name: | Brent Duffy |
|---|---|
| City: | York |
| Country: | United States of America |
| Membership: | Adult Member |
| Sport: | Football/Soccer |
Description
YCP MSOC GK Session - Day after match - Brady started so out for session -- Keegan, Mason, Michael in
Do core work simultaneous to agility work
60-second rounds - 3 times each if time.
Introduce Blast Off - one GK at a time.
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.
Chris's Ab Activation (5 mins)
Ab activation set from Chris Ackerman (F&M and Ballyhoo)
Set 1 - GKs face each other while doing a high plank
- GKs then slap hands or do fist pounds to each other (40 + reps)
Set 2 - GKs face each other while doing a high plank -- this time with a ball between them
- GKs roll the ball with one hand to the other GK in an "up-diagonal-up-diagonal" pattern (40 + touches)
Set 3 - GKs face each other while doing a high plank -- this time a ball elevated in hand
- GKs toss the ball with one hand to the other GK in an "up-diagonal-up-diagonal" pattern (40 + touches)
CPs: tight torso, weight transfer, balance
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Agility Jumps (10 mins)
Agility Jumps
GK hops over series of ropes (tied to the poles) as directed by coach, into a volley
Pro 1 - GK hops forward and sets in front of square
Pro 2 - GK hops side-to-side -- set to side, receive volley
Pro 3 - GK hops over all four ropes -- final hop in front of square - set for volley
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Blast Off (10 mins)
From Baltimore Blast GK. (Variation)
Set three cones as shown.
GK works around first cone and dives to open part of goal to make collapse save.
Reset
GK works around second cone for a longer save.
Reset
GK works around third cone for longest or extension save
Work both sides.
Variations - Can adjust to go around cones and back toward cones, Vary the flight of the ball (high, medium, low)
CPs: Quick footwork, drive to and through the ball, shoulders forward
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Old School Activation (10 mins)
Simple activation work to prep GKs for various actions.
Notably, get in a warmup of movement prior to activation
1) GK side on, server calls Turn, GK turns square to server for volley - Reps as desired
2) GK double-tap footwork over line/hurdle/cone then set for volley - Reps as desired
3) Spread save position for volley - stretch out hips and hamstrings - Reps as desired
4) Butt-Knees-Feet - get used to hitting the ground - Reps as desired
CPs: Build in pace as we go along, touching on footwork/handling/spread shape/diving, technique is important
Coach Note: College GKs especially for this activation routine.