Football/Soccer Session (Beginner): O Wednesday 15 Goalie Training

Warm up (15 mins)

Mini band Activation-

 squats for those who have them on the lightest band 2 series 10x focusing on the correct squat position, getting into that chair position

Lateral Walk outs 

10 to each side x 2 In the athletic position, push yourself laterally, feet are shoulder with apart, upper body stays still

Walk forward, walk backward

10 steps each, in the athletic position, trying not to move upper body

Mini Band Kicks-

10 each Abductor kicks, laces kick, outside kick

Athletic March with bands

20x looking for good form, raising left leg and right arm at the same time and vice versa slow and controlled keep hands open and not clinched

Worlds greatest Stretch 

5x each leg, lets work on there form

Forward Lunge with arm rotation 

5x each leg, get into a good lunge, leg that is lunged is the same arm opening up

Lateral Lunge

5x each leg sitting low in the lunge bringing hands together

Single Leg RDL

5x each leg looking for balance and looking for that back extension, both arms reaching forward

Flutter kicks

40 total, 20 each leg, back and butt should be on the ground legs should be off the ground about 6 inches and kicking up, keeping the core engaged.

Shoulder Taps

20 total, stay in that strong pushup position keeping your balance, trying not to twist, slow and controlled

Single Leg lateral hops

20 each leg keeping hands on your hips

High Pogos

10 jumps total, looking for height

Diving (15 mins)

Last 15 min players will shuffle through the cones jump laterally over the hurdle and dive to the shot.

5 min-shots on the ground

5 min- shots mid air

5 min- shots to upper air