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Football/Soccer Session (Academy Sessions): Goalkeeping Power- Plyometrics with Handling and Movement

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Aberdeen FC

Matthew Mackie

Profile Summary

Matthew Mackie
Name: Matthew Mackie
City: Portsoy
Country: United Kingdom
Membership: Adult Member
Sport: Football/Soccer
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Description

Football/Soccer Session Plan Drill (Colour): Plyometric and Handling Activation

See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.

Football/Soccer Session Plan Drill (Colour): Plyometric and Handling Activation
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Plyometric and Handling Activation

Set up/Organisation/Description:

  • 5 hurdles laid vertically as shown (1 hurdle a different colour from rest if possible)
  • 2 mini goals
  • 3 cones (1 near each goal and 1 in front as shown; each a different colour)

Instructions/Explanations:

  • GK moves through hurdles before receiving feed from coach between 2 cones
  • Options to move through hurdles include:
    - 2 foot bounds
    - 1 foot bounds
    - Over and back at yellow hurdle
    - Horizontal 2 foot bounds
    - Horizontal 1 foot bounds
    - Over and round (Jump and shuffle)

Progression(s)

  • 1- GK receives volley feed
  • 2- GK sets in 1/4 turn position for strike from floor
  • 3- GK hears colour- must adjust to that colour before moving across for diving save in opposite mini goal
  • 4- If cone in front is called rather than side GK moves to that cone and drops vertically then coach can feed to either mini goal

    Coaching points/learning objectives

  • Triple extension of ankle, knee and hip to produce force (Countermovement force production)

  • Ground reaction time- Balance between speed and force to get off floor quickly

  • Use of arms to help produce force

  • Being able to decelerate and set upon triggers for strike

Football/Soccer Session Plan Drill (Colour): Plyometrics/ Movement around goal

See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.

Football/Soccer Session Plan Drill (Colour): Plyometrics/ Movement around goal
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Plyometrics/ Movement around goal

Set up/Organisation/Description:

  • GK starts centrally with hurdle in front of them
  • 1 feeder at side of goal around 8 yards out
  • 2nd feeder on angle opposite side as shown

Instructions/Explanations:

  • GK travels over hurdle and feeder 1 will play high dive at their side
  • GK then travels across goal for angled strike from feeder 2

Progression(s)

  • GK starts in squat/ single leg squat position
  • GK starts on knees and must use power to rise to feet then get over hurdle
  • GK goes over then back for low dive then feeder 2 plays high dive

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