Sesión de Fútbol (Difícil): GK offseason footwork plan

Warm Up (15 mins)

Equipment:

cones, ladders, and or rocks in you have nothing to use

Organization:

- ladder or 1st cone starts 5 yards from the goal line

- goal at the top of the ladder/cone is 6 yards away

Instructions:

1. Move through ladders or cones usind dynamic footwork motion. Ex. hops - forward + side ways, one foot, both feet, shuffles etc.

NB. complete two of each motion and try to move feet quicker on every second attempt

2. When you get to the last cone/ladder

- if working alone end in a front smother save

- if with a partner each rep should end with an easy shot to body

Time Estimate - 10-15 minutes

Main 2 (15 mins)

Organization:

- Cones are set up 6 yards apart as shown in diagram

- starting gate is on goal line or whereever space is available

- Goalkeepers work in pairs (preferably)

Instructions:

With partner-

Goalkeeper starts at coned gate and waits for color instructions. Whenever a color cone is called he/she quickly advances (employs dynamic movement ex, sprint, stalking) to to color then shuffles back to starting position.

goalkeepers work for a minute each then switch positions

Alone-

GK should call out each color advances (employs dynamic movement eg., sprint, stalking) quickly to and aroud each cone and back to starting spot as fast as possibile try to beat ur time for each color on every consequent attempt

Balls can be placed at each cone to encourage a smother or collapse dive to ball after reaching each color

Coaching Points:

Goalkeepers should stay on the balls of feet at all times in ready position

quickly advance to cone then slow down into ready postion as they get closer to cone

shuffle backwards to starting position

Progressions:

1. two or three colors are called and goalkeeper goes to ever color then back to starting position

2. Partner serves a ball which goalkeeper has to catch, release then return

Estimate Time: 12mins (1min hard 1min rest for 6reps- 2 without balls 4 with balls)

Warm Down (10 mins)

- Gk/s juggle with both feet and fist

- GK reflex catches

- GK stretches