Football/Soccer Session (Beginner): Transfer of Body Weight into Dives/ Power Step Explosiveness
Profile Summary
| Name: | Shane Napier |
|---|---|
| City: | Auburn |
| Country: | United States of America |
| Membership: | Adult Member |
| Sport: | Football/Soccer |
Description
Key Takeaways: Being able to explode through dives, make big saves, using footwork to make bigger saves, and using power step to have a chance at making bigger saves.
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Balance and Handling on Big Saves (20 mins)
Set 1 Balance Work and Set Position
Keeper will high step over hurdle and then high step back over to the spot where they started. Keeper will then get set and receive volley to hands. Repeat this for 6 reps.
Set 2
Keeper will step over first hurdle get set and receive volley to hands. Keeper will return ball to first server then immediately step over second hurdle and receive a volley far enough away for a diving save.
Key things to highlight in this drill will be balance and exploding from the power step into the dive, also focus on diving technique when going to ground.
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Shot Machine (35 mins)
2 Reps on both sides
Shot 1: Keeper will start on 1 knee just like the first drill and will dive in the same manner. On server 1's signal, keeper will get up and power step for a volley.
Shot 2: Keeper resets to near post for a driven lowball towards the near post.
Shot 3: Keeper finds ball line for shot 3 gets set and receives a high shot towards the back post.
Shot 4: Keeper resets for a final time, finds ball line and gets set for shot.
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Transfer of Bodyweight to Dive/Power Step Activation (20 mins)
First Set
Keepers have 1 knee up and one knee on the ground, whichever knee is on the ground keeper will dive to that side.
On the server's signal, keeper will get up and take power step with leg that was on the ground. Keeper will then receive either a throw or a volley for a diving save. 5-6 Reps each side
Second Set.
Same exact setup except the ball will be played on the ground. 5-6 reps each side
Key things to highlight: Getting to feet quickly, Exploding off front foot through the dive, and good decision making on handling.