Football/Soccer Session (Moderate): FFSW Term 1 Block 2 Elite Hub, Basic Plyometrics, strength and power diving (Start Time: 2018-02-21 16:30:00)
GkNexus
Jamie Oakey
Profile Summary
| Name: | Jamie Oakey |
|---|---|
| City: | Dalyellup |
| Country: | Australia |
| Membership: | Adult Member |
| Sport: | Football/Soccer |
Description
Elite Hub:
Introducing basic plyometrics, strength and power training.
Working on building power into the legs to improve diving.
Also deliver Plyometric Program to GKs for use at home
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.
Basic Plyometrics into diving (15 mins)
Organisation:
4 x cones are placed 2 feet apart with Goalkeeper standing behind the first cone
2 or 3 lines of cones depending on numbers
Practice Detail:
Goalkeeper will practice a single leg hop over the cones, 4 on each leg at end of cones make contrast movement quick feet on spot
Progression(s):
Introduce lateral movement
Introduce a dive with the ball
Outcomes:
Knee drive, utilising strong push from the floor
Retain good shape and balance
Control landing
Explosive power
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Plyometrics- power jump (15 mins)
Organisation:
3 small hurdles places as per picture with 1 big hurdle placed in front
Practice Detail:
Goalkeeper startes on left foot, one footed hop to his left, stick landing on left foot and balance, hop back into centre and land on two feet, power jump over front large hurdle set and receive volley into hands
Same on right side
3 each leg
Progressions:
Start behind first hurdle, quick hop into centre land on whichever foot then start either way
Strike off ground into hands
Progress into a dive either side
Last progression add extra large hurdle facing towards sideline, after power jump forwards squat down on landing and power jump laterally over large hurdle adjust angle and receive strike from coach
Outcomes:
Knee drive, utilising strong push from the floor
Retain good shape and balance
Control landing
Explosive power
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Match realistic setup for power step and dive (20 mins)
Organisation:
Goalkeeper takes up set position within goal, with server 1 at the
penaltyspot and 2 xserver 2's at an angled 12 yards poition, reead
to shoot
Practice Detail:
Goalkeeper saves serve from server 1 on right side, then recovers
into position from a strike from server 2 on right side. Repeat this
with the left side.
Progression(s):
Server 1 can serve ball to anyside they wish
Goalkeeper must recover into opposite side for strike, than the
side from first serve
Goalkeeper must save 2 serves from server 1
Outcomes:
Balanced set-position
Power step(s)
Improved lateral movement
Exerise 3
Recoverytechnique
Transfer the pressure to the striker
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Play animation
Play step-by-step
Repeat (toggle)
Full Screen
Pause
Stop
Activation (10 mins)
Activation
Organisation:
A. An 8yd x 6yd 'court' is marked out with a net made from traffic
cones
B. 1 v 1 or 2 v 2 games can be played on this size court. Bigger
court needed to accomodate more GK's
C. Depending on surface, the game can be played with a variety of
different balls to bring a variety of: ball flight, ball speed, bounce
etc.....
Rules:
1. Ball should be played with the palm of the hand only
2. Service should be from the back line of the court on either side
3. Ball can be returned without bouncing or after the first and only
bounce allowed on either side of the court
4. GK's allowed only one touch each before ball must be returned
over the net
5. Point can be won on anyserve
6. If point is won, service is kept, if point is lost, opponent serves
next ball
Progressions:
1. Tennis Ball?
2. Mini Football/Mini Basketball
3. Volleyball?
4. Football
Key Points:
1. Assessment of the flight of the ball
2. Footwork/Mobility/Flexibility
3. Ball Familiarity
4. Ball Manipulation
5. Diving
6. Hand/Eye Coordination
7. Communication
8. Teamwork (2 v 2, 3 v 3 etc)