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Football/Soccer Session (Moderate): Home Instrction GK - MOVING AND HANDLING_session 1

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Michael Sylvia

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Michael Sylvia
Name: Michael Sylvia
City: Kearny
Country: United States of America
Membership: Adult Member
Sport: Football/Soccer
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Description

WEEK 1 SESSION 1 - This is an at-home solo training routine for goalkeepers that includes strength and conditioning, distribution skill development, goalkeeper specific technical development and a game.  Session can be modified to fit every level of player. 

Football/Soccer Session Plan Drill (Colour): Strength and Conditioning

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Football/Soccer Session Plan Drill (Colour): Strength and Conditioning
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Strength and Conditioning (5 mins)

STRENGTH AND CONDITIONING 

Pushups/Burpees/Squats

10x each 10yrs and younger

20x each 11-13yrs

30x each 14+yrs *option to add weight if needed

"W" runs

Set up 2 cones yards apart.

In a "W" pattern sprint up and down and then back continuasly for alloted time.

Do this for 3 sets.

30 seconds nonstop 10yrs and younger

45 seconds nonstop 11-13yrs

60 seconds nonstop 14 and up

Football/Soccer Session Plan Drill (Colour): Distribution

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

Wall Ball - passing and recieving

There are many variations of wall ball, any variation of the the rules/instructions is encouraged. the focus should be on passing and recieving

- Begin by standing a few feet away from the wall.

-The exact distance may vary depending on the surface of the wall and the ground you are using.

- Using the inside of one foot, pass the ball with pace off the wall.

- Control the return bounce by setting it up to the opposite side as the previous pass.

- Players should progress from 3-touches, to 2-touches, to 1-touch

- Repeat with opposite foot

- Continue for several repetitions with each foot

Football/Soccer Session Plan Drill (Colour): Handling Reps

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Football/Soccer Session Plan Drill (Colour): Handling Reps
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Handling Reps

Progress from throwing to kicking a ball off a wall, rebounder, or have someone throw or volley a ball at you.

SET POSITION: feet slightly wider than shoulder width apart. Weight on the balls of your feet. Lean forward sightly, nose over toes. relaxed shoulder. hands neutral and out off your body ready to catch (like you are holding an invisible ball in front of your belly button). Chin up. Eyes on the ball.

CONTOUR SAVE: Hands in a "W" shape, thumbs slightly separated. Hands off your body. Use your arms as shock absorbers to cushion the ball. Eyes glued to the ball the entire way in. Hands mold or "contour" around the ball. Thumbs and chest stay behind the ball. PERFORM THIS WHEN THE BALL IS CHEST HIGH AND ABOVE

BASKET CATCH: Change hands so that palms are facing out, wrists and pinkies touch. Eyes glued to the ball. As the ball comes in use your forarms to catch the ball. Hug it into your chest and bend at the waist so that your head and chest stay over the ball. PERFORM THIS WHEN THE BALL IS BELOW CHEST HIGH BUT STILL IN THE AIR

Handling repetitions:

1) Chest pass off the wall contour or basket 10x, underhand toss one handed catch 10x both right and left hands. Sit up Catach 20x, Volley catch 20x, shuffle catch 10x

Football/Soccer Session Plan Drill (Colour): Wall Baseball

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Football/Soccer Session Plan Drill (Colour): Wall Baseball
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Wall Baseball

Wall Baseball.

Volley the ball off a wall, rebounder, or have someone volley it to you.

If you catch it without dropping it (contour or basket) that is a single.

If you volley it, shuffle two steps (steps can vary based on how much you want to challenge yourself or what kind of service is provided. Make it work for you. It should bechallenging) and geet back to set and catch the ball without dropping it, that is a home run.

If the ball drops and hits the ground. That is an out.

If you bobble the ball, that is a foul ball. Do over.

Play as both the home and away team, see who wins!

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