Football/Soccer Session (Moderate): GK Session - Plyometrics/Fitness (28/11/23)
Profile Summary
| Name: | Brock Young |
|---|---|
| City: | Loganlea |
| Country: | Australia |
| Membership: | Adult Member |
| Sport: | Football/Soccer |
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.
Plyo - Phase 2 (15 mins)
Objective -
To engage lower body muscles through plyometric movements to increase strength and explosive power. Near post save whilst under fatigue.
Description -
GK will jump back and forth over the low hurdle 3 times, move laterally through the poles, high jump both hurdles and land on one foot after the second. quick feet through the ladder before explosive movement to make a save at the near post. 4 each side.
Organization -
18 Yard Box or 10/10 grid.
3x Poles
1x Speed Ladder
1x Small Hurdle
2x Large Hurdles
1x Speed Ring for landing zone
6-10x Balls
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Near Post - Fitness (10 mins)
Objective -
To change direction and make saves whilst under fatigue from
increased repetition.
Description -
Working GK will start on the post, move laterally and hand a ball to support server. Upon change of direction coach will strike a low ball toward the near post, GK will make the save and repeat the action for 6 reps. Support server will throw the ball to coach in between reps.
Organization -
18 Yard Box
4x Red Cones
8x Balls
Coaching Points -
Micro movements with feet, hips turn and re-align. High intensity and focus throughout. Do not allow technique to drop during fatigue in latter reps.
Progression -
Vary delivery from coach (bounce, mid strike, high strike)
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Near Post - Cutbacks (20 mins)
Objective -
To re-align for from a cutback and defend the near post as well as the middle third.
Description -
GK2 performs a cutback pass to COACH requiring GK1 to follow the ball and move in line to face the strike on goal. Pass may be behind the mannequin or in-front, GK1 must react and re-position. Strike on goal should focus on the near post for phase 1 of the drill. Rotate clockwise after 2x alternating reps from either side of goal (4 in total).
Organization -
18 Yard Box
3x Mannequins
4x Red Cones
8x Balls
Coaching Points -
- Remain balanced in set position
- Do not move early. Track the ball as it is passed from GK2 or GK3
- Decision between save technique, W, Cup, Scoop, Collapse, Block, Foot.
Progression -
- Both COACH and GK1 involved in strike from either side of goal introducing decision making. COACH or GK1 may run over the ball to allow it to travel central or to the far post for a strike on goal.
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Plyo - Phase 1 (15 mins)
Objective -
To engage lower body muscles through plyometric movements to increase strength and explosive power.
Description -
GK will jump the high hurdle, receive a volley, move laterally through the poles, jump over the small hurdle and land on one leg with a 2secs hold, quick feet through the ladder until half way where they will receive a second volley. 4 each direction.
Organization -
18 Yard Box or 10/10 grid
6x Poles
1x Speed Ladder
2x Small Hurdles
1x Large Hurdle
2x Speed Rings for landing zone
6-10x Balls