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Football/Soccer Session (Academy Sessions): Defend the Goal (Mid Extension); Distro - Development B - GK Academy (Wk 8)

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Pro-Club: Suburban Football Club

Alex Sheppard

Profile Summary

Alex Sheppard
Name: Alex Sheppard
City: Halifax
Country: Canada
Membership: Adult Member
Sport: Football/Soccer
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Description

Objective - Build technique and set in mid height extension saves, with a focus on power step

Intentions

  • Gain understanding of how to properly perform power step
  • Understand importance of balanced and appropriate set position
  • Build bravery and familiarity going to ground

Football/Soccer Session Plan Drill (Colour): Warm-Up (Game) - GK Tennis (Doubles)

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Football/Soccer Session Plan Drill (Colour): Warm-Up (Game) - GK Tennis (Doubles)
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Warm-Up (Game) - GK Tennis (Doubles) (5 mins)

Objective - Raise HR/Temp and work hand-eye in a fun, competitive environment

  • Teams of 2/3
  • Must use hands, cannot catch the ball
  • Point if the ball bounces twice on one side, or ball lands out of grid
  • Use large cones for net if necessary
Football/Soccer Session Plan Drill (Colour): Extension Activation - Power Step Isolate

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Football/Soccer Session Plan Drill (Colour): Extension Activation - Power Step Isolate
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Extension Activation - Power Step Isolate (10 mins)

Objective - Build extension technique by isolating the power step leg 

 

  • 1) GK sets on knees
  • 2) GK takes volley
  • 3) GK steps with power leg (now on 1 knee)
  • 4) GK extends for mid height service
Coaching Points

  • Open foot to point toes in direction 
  • Step on slight positive angle
  • Power from plant leg generating spring and force from knees/ankles
  • Lead with head & hands forward to the ball
  • Stay square - don't rotate upper body!
Football/Soccer Session Plan Drill (Colour): Distro Activity (TRISTAN DESIGN)

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Football/Soccer Session Plan Drill (Colour): Distro Activity (TRISTAN DESIGN)
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Distro Activity (TRISTAN DESIGN) (15 mins)

Football/Soccer Session Plan Drill (Colour): Extension Activity - Footwork-Handling-Mid Ext. (Power Step)

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Football/Soccer Session Plan Drill (Colour): Extension Activity - Footwork-Handling-Mid Ext. (Power Step)
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Extension Activity - Footwork-Handling-Mid Ext. (Power Step) (15 mins)

Objective - Build mid extension technique with a focus on power step

  • 1) Short, quick lateral footwork around cone
  • 2) Set for service between lines
  • 3) Take power step across outside line for mid extension
Coaching Points

  • Step slightly forward, from balls of feet, with toe turned out in direction of dive

  • Get body low and push explosively thru quads/knees to generate lateral power
  • Keep head down, hands in front of body, and drive top knee across body to maximize momentum
  • Stay square - don't rotate upper body!

Football/Soccer Session Plan Drill (Colour): Extension Activity - Kneeling - Power Step - Angled Strike

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Football/Soccer Session Plan Drill (Colour): Extension Activity - Kneeling - Power Step - Angled Strike
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Extension Activity - Kneeling - Power Step - Angled Strike (15 mins)

Objective - Work extension shot-stopping from a variety of angles and depths

  • 1) GK starts from knees
  • 2) Raise into set 1 foot at a time
  • 3) Mid extension save from central server
  • 4) Quickly recover for angled strike

Coaching Points

  • Come up into low, loaded set, ready to explode in any direction
  • Power step takes us on a positive angle, toe turned out, explode latterally
  • Go with closest hand to ball, look to find a good area
  • Quick, efficient recovery to set for angled strike

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