Football/Soccer Session (Moderate): Cheadle Heath Nomads Keeper Pre-Match Warm Up

Profile Summary

Brenden Johns
Name: Brenden Johns
City: Dukinfield
Country: United Kingdom
Membership: Adult Member
Sport: Football/Soccer

Description

Pre-Match Warm Up for goalkeeper ensure they are ready for the game and working all different aspects of the game


Football/Soccer Session Plan Drill (Colour): Jog & Stretch

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Football/Soccer Session Plan Drill (Colour): Jog & Stretch
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Jog & Stretch (5 mins)

Light jog the width of the box and stretches 

a mix of Yoga stretches and dynamic stretches

Yoga

  • Standing Forward Bend
  • Downward-facing Dog
  • Warrior 1
  • Upward-facing Dog
  • Seated Forward Fold
Dynamic
  • Skipping arms rolating forward then rolating backwards
  • Open the Gate into Close the Gate

  • Criss-Cross
  • Side lunge into shuffle swaping sides every 2 steps
  • Knee up to chest use arms to hold and push forward (alternate legs whilsting doing this)

  • Knee up to chest push outside (alternate legs whilsting doing this)

  • Swinging kicks little higher them medium stretch progress into full stretch

  • Swinging kicks start low progress to medium stretch

  • Walk 2 steps and bend down with toes point up, progreess into a jog after middle cone is reached (alternate legs whilsting doing this Stretch)

  • Lunges with twisting back progress into lunges with stretching sides of torso.


Football/Soccer Session Plan Drill (Colour): Resistance Band

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Football/Soccer Session Plan Drill (Colour): Resistance Band
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Resistance Band (5 mins)

Keeper put band in hands and starts to pull out and lift one arm up and straighten that arm whilst holding the other arm down and swap sides doing the same 

Keeper put a resistance band around to knee height

  • Step out Squat 5x to left then 5x to the right
  • Left leg stretch out to the side 5x then 5x to the right
  • Knee bent slight legs opened till feel resistance 3 Steps to the side and then back 5x each side

Move resistance band to ankles

  • One leg Toes pointing forward step forward x5 then, repeat stepping the outside then, repeat stepping backward.
  • Swap legs and repeat sequence above.
  • Balance on one leg leg pointing forward hold 10 seconds then, repeat pointing to outside then, repeat point leg behind.
  • Swap legs and repeat sequence above

Adjust resistance band to go around bottom of one foot

  • Bend leg with resistance band around foot towards hamstring until feel stretch in that thigh.
  • Slowly try to straighten leg pushing back out.
  • Swap resistance band another other leg and repeat sequence.
  • Move back over to cones to progress to explosive movement.

Football/Soccer Session Plan Drill (Colour): Passing Activation

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Football/Soccer Session Plan Drill (Colour): Passing Activation
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Passing Activation (5 mins)

  • Short passing (2 touch and progress to 1 touch) (if have a sub keeper passing will be done 1 in and 1 out)
  • Angled passing (Keeper will shuffle to a side for receive a pass from an angle, pass the ball back and shuffle over to the other side) (Repeated 4 times on each side before swapping keepers)

Football/Soccer Session Plan Drill (Colour): Hand Activation Exercises

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Football/Soccer Session Plan Drill (Colour): Hand Activation Exercises
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Hand Activation Exercises (5 mins)

All exercises are done 4 times before changing/swaping sides
  • Volley to hands (progress back to shot then turn quick)
  • Volley to hands, Volley down the middle on floor to bend and scoop up 
  • Quick lateral movement
  • W save with vertical movement
  • Low Ball activation pass to side on floor for low dive once save quick up for next dive (progress to one and then the other side)

Football/Soccer Session Plan Drill (Colour): Roll Out

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Football/Soccer Session Plan Drill (Colour): Roll Out
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Roll Out (5 mins)

  • Rolled out leading to an angled shot
  • Rolled out 1v1 from 18 yard box

Football/Soccer Session Plan Drill (Colour): Crossing & Distribution

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Football/Soccer Session Plan Drill (Colour): Crossing & Distribution
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Crossing & Distribution (5 mins)

Crossing

Dealing with Crossing (crosses to be done from different areas of the pitch) 4 cross on each side and then high balls in the air. 

Distribution

If have a sub keeper passing will be done from an angle and move across to create an angle of support


  • 1 touch shorts passes back and forth
  • 2 short touch passes (increase distance and move around the pitch for different angles to do different typs of passes)
  • Long passes to around the 30 yards distance (Keeper can distribute out of hands as well)
  • Goal kicks aiming to for halfway line and beyond (Keeper can distribute out of hands as well)


Football/Soccer Session Plan Drill (Colour): Shot at Goal

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Football/Soccer Session Plan Drill (Colour): Shot at Goal
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Shot at Goal (5 mins)

Outfield Players will come over to take shots from distance usually starting keeper does a few before going in and then the sub keeper takes over

Arrow Large Line Straight 2px Arrow Medium Right
Movement
Arrow Large Line Straight 2px Arrow Medium Right
Pass
Arrow Large Line Straight 2px Arrow Medium Right
Custom Pass

Animation Controls (PCs, Macs, Laptops):

Play animation
Play step-by-step
Repeat (toggle)
Full Screen
Pause
Stop

Back/Forward: Drag timeline button