Football/Soccer Session (Academy Sessions): balance and co-ordination

single leg

13-Balance and co-ordination.

This balance exercise can be developed for all ages, and can be altered without a balance ball, the player can stand on one leg if need be. ENSURE THE GK HAS NO LEG/ANKLE INJURY.

Ideally two GK of similar age can work in 2's along the designated area.

The receiver balances on one leg on the balance ball, and receives a throw to the right side, they catch and return, ideally in one movement.

This will increase the balance of the keeper, and the co-ordination of hand and eye, by aiming to catch the ball as best they can, and then return it one motion.

I would have the keepers do 6 reps to start, then immediately swap over, so 12 (6 left hand 6 right hand) reps in 1 set.

This reduces the load bearing pressure on the ankles, they then swap to the other ankle, then swap keepers.

Ideally this session of 24 catches would be a 3 minute exercise, then swap, so both keepers would work in the region of 6-7 minutes.

double legs

Key Factors

The 3rd part of this would be both legs on the wobble ball, or board, and 12 mid body heigh balls delivered to the receiving keeper.

In conclusion this is a good exercise to cover, balance, hand eye co - ordination and strengh of the legs, be mindful of the pressure on ankles and keepers of a young age and their development of bones. The exercise can be fun, with the coach encouraging the GK with the balance and catch, and words of encuragement. Young GK will work on their balance, and I believe the handling will just be a natural effort, as the main effort will be on not falling off or over.

The drill could be swapped around in any way you feel best, double legs first, then progress to single.