Futsal Session (Junior): GFA GKP Home Training
Guam Football Association
Ross Awa
Profile Summary
| Name: | Ross Awa |
|---|---|
| City: | Dededo |
| Country: | Guam |
| Membership: | Adult Member |
| Sport: | Futsal |
Description
These drills are recommended to be performed on 12/2 and 12/4 (can be tweaked for convenience, the overall goal is to perform the drills 2 - 3 times before 12/7 *meaning 2-3 days of drills!*
Drills were created in collaboration with the Coaching Staff.
If there are any questions on how to perform anything in the drills, please do not hesitate to reach out.
Although it is not required, if you wanted to motivate the training group with some snippets of you performing the drills. Don't be shy, feel free to share it with the group!
The Coaching staff would like thank you all for participating and continue to stay safe!
See the guidance at the top of this page to understand why you are not seeing interactive Futsal images.
See the guidance at the top of this page to understand why you are not seeing interactive Futsal images.
Pt. 1 - Footwork
Set up shown above:
*Note: All the drills can be tweaked/scaled accordingly to fit the equipment the GK's have*
Distance between the Two markers:
GK born before 2006 = distance for markers are 12 Big Steps
GK born after 2007 = distance for markers are 8 Big Steps
Part A:
GK will start off in the middle, shuffle one direction then accelerate toward the opposite direction to the far marker/cone.
GK will do 4 repetitions (8 total) on each side, for two sets
Part B:
GK will start off in the middle, perform two jumps then accelerate to any side desired.
GK will do 4 repetitions (8 total) on each side, for two sets
Part C:
GK will start off in the middle, perform two burpees with jump then accelerate to any side desired.
GK will do 4 repetitions (8 total) on each side, for two sets
See the guidance at the top of this page to understand why you are not seeing interactive Futsal images.
Pt. 2 - Diving Mechanics
Diving and Core workout drills:
Part A:
GK will start off sitting down and work on some core work with a collapsing movement onto the ball.
Do 10 repetitions on each side, for two sets
*If GK does not have a ball, perform movements as described but touching a marker (cone, shirt, bottle, literally anything!) * Note: All the drills can be tweaked/scaled accordingly to fit the equipment the GK's have
Part B:
GK will start off in a diving position on the floor, the GK will then use core and momentum core only to touch balls on each side.
Do 10 repetitions on each side, for two sets
*If GK does not have a ball, perform movements as described but touching a marker (cone, shirt, bottle, literally anything!) * Note: All the drills can be tweaked/scaled accordingly to fit the equipment the GK's have
Part C:
Perform Part B again but add a 80% sprint to a marker and back to the starting position
Do for 4 sets, 6 touches on the ball total
*If GK does not have a ball, perform movements as described but touching a marker (cone, shirt, bottle, literally anything!) * Note: All the drills can be tweaked/scaled accordingly to fit the equipment the GK's have
See the guidance at the top of this page to understand why you are not seeing interactive Futsal images.
Pt. 3 - Diving with the Ball
- Player will start with the ball in their hand.
- As they drop the ball to their left or right, GK will quickly make a collapsing save on the ball. Focusing on handling and diving form.
- GK will get up after making the hold and perform the same movement on the other side.
- 5 dives on each side, 3 sets.
See the guidance at the top of this page to understand why you are not seeing interactive Futsal images.
Pt. 4 - Handling Mechanics
-Players will find a bouncer or any wall to train with.
- Start off with passing into the wall and performing a scoop save. (10 reps 3 sets)
- Then throw or pass the ball mid air to perform the cup technique (10 reps 3 sets)
- Then use the punt distribute technique into the wall and perform a W catch (10 reps 3 sets)
- Lastly, throw the ball into wall and perform ground saves and mid saves. (10 reps 3 sets)
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Play animation
Play step-by-step
Repeat (toggle)
Full Screen
Pause
Stop
Stretch and Warm-up
GK will do a self stretch for as long he/she wants.
GK will then perform the recommended warm-up, performing the movements to one end and and back to the start.
Distance between the Two markers:
GK born before 2006 = distance for markers are 10 Big Steps
GK born after 2007 = distance for markers are 8 Big Steps
Movements for the recommended Warm-up: (Using two markers)
Jog
Butt Kicks
High Knees
Kick Forward
Kick Across the body
Kick to the side
Kick Back
Side Step
Cross Step
Jog and Jump *jump 2-4 times on the way to a marker*
Sprint 75% to the cone and then jog back
Sprint 85% to the cone and then jog back
Sprint 100% to the cone and then jog back
Jog