Football/Soccer Session (Moderate): Goalkeeper Session (MCAA Villalpando)

Warm-Up (15 mins)

Organization:

• 1 Group of three goalkeepers
• 3 stations=5 poles, 5 hurdles, 1 ladder
• 9 cones= 6 red, 3 yellow
• Length= 15 yards
• width= 20 yards
• Every player will do each station 2-3 times

Players will do dynamic stretching from red to red cone first 5 minutes. Ex. moving high knees, butt-kickers, skipping, jumping, shuffling, etc. Players will then work on their speed, agility, and quickness throughout the 3 stations. Station #1 - Agility through polesStation #2 - Jumping over hurdlesStation #3 - Ladder work

Duration: 15 min

Coaching Points: There are various activities that can be done in all three stations. Start to warm up gradually and then increase intensity/effort every rep. Ex. rep 1= 50% effort, rep 2= 70% effort, rep 3= 95% effort.Focus on proper mechanics such as footwork and arm movement.

Tactical Work

Organization:

• 2 groups of 8 players + 1 goalkeeper
• 6 red cones
• 10-20 soccer balls
• Each team will get 4 plays before switching from defense to offense or vice versa

Progression:

Play #1 and #3 start from the right side

Play #2 and #4 start from the left side

Play #1 will be a 2v2 and will require the pass to be played short (5 passes before going forward to attack)

Play #2 will be a 3v2 and will require the goalkeeper to find a long pass across the half-field line (either play feet or a through ball)

Play #3 will be a 3v3 and will require the goalkeeper to find a long pass across the half-field line (either play feet or a through ball)

Play #4 will be a 4v4 and is open play (the goalie can either go short or long)

Duration: 25 minutes

Coaching Points: 

The goalkeeper is required to play short to help work on his possession and confidence in playing out of the back. The goalkeeper will also work on his long passing. The players must stay in their square for the first 5 passes before being able to attack using the whole field. Most plays will have superior numbers, the goalkeeper is encouraged to stay calm and find the open man.

Cool Down

Organization:

• Group of 3 goalkeepers 
• 4 red cones

Description:

The players will run 4 cool-down laps at 50% effort. Players will then do static stretches.

• Right/Left leg flamingo (10 secs x 2 sets)
• Right/Left leg to chest (10 secs x 2 sets)
• Arm swings up/down (12 reps x 2 sets)
• Arm swings Across body "scissors" (12 reps x 2 sets)
• Toe touches (10 secs x 2 sets)
• Butterflies (10 secs x 2 sets)

Duration: 10 minutes

Coaching Points: 

Players should focus on recovery and do the laps at the proper intensity. Stretches should be done with the correct form and not be rushed. Recovery is an important part of a soccer season and cooling down properly starts the process of recovery.