INDIANA oDP Individual workouts
GOALKEEPERS 13+
Individual workouts
IN ODP Goalkeeping
Spring 2020
This is a copy of the Indiana Fire Goalkeeping Individual Workout Plan. These exercises can be used by ODP goalkeepers to maintain their skills as we go through this period of limited training.
- Warm UP.
- Footwork/Movement.
- FEET - Touches.
- CORE WORKOUT.
- Strength and power.
- Handling.
Most of us have limited access to facilities and equipment. However, you can do the majority of the exercises with a small amount of space, a couple of soccer balls, a couple of tennis balls, six cones, and a small area of wall space. For some handling, a partner can help.
Warm UP
IN ODP Goalkeeping
- Light jog; 18 yards and back x3.
- High knees for 6 yds, back pedal back.
- Butt kicks to 6 yards, back pedal back.
- Open the gate to 12 yards, close the gate back.
- Standing - ankles, knees and hips.
- Side shuffle while swinging arms to 12 yards and back.
- Skipping to 12 yds, swinging arms in a circle forwards.
- Skipping backwards, swinging arms in a circle backwards.
- Side to side rotations
Purpose:
Basic
To get your heart rate up, blood circulation up, and loosen your muscles in preperation for activity. Further, it will help put you in the right frame of mind to train.
- Wide stance - forearms low. (Mid, L, R)
- Blocking shape 1 (Drop a knee, turn a foot) (Slide the heel).
- Hip flexor stretch (both sides).
- Calf stretch (both feet).
- Uncross feet, then Bear Walk 2/3 times.
Watch
Extra
Try to complete all of the basic exercises. For goalkeepers who want to add a flexibility component and/or are comfortable with the exercises, they can complete the 'extra' section also.
Footwork
EXERCISES
IN ODP GOALKEEPING
The purpose of footwork exercises is to maintain our quality of movement at speed while maintain balance and co-ordination. Be quick and precise in your movements. Try to complete these twice a week.
Watch
Click on the menu butttons for specific patterns.
FEet - touches
EXERCISES
IN ODP GOALKEEPING
- Toe taps to warm up, jugglng if desired.
- Sole roles - side to side. 20 secs.
- Inside-outside.. Lateral movements, Inside of the L foot, outside of the R foot. Inside of the R foot, outside of the L foot. 20 secs.
- V's - using the sole of the outside foot, bring the ball back across the body, then push it out at an angle with the sole of the opposite foot. 20 secs.
- V's with a fake. As above, but after pushing the ball out, add a fake kick before bringing it back across. 20 secs.
Repeat x 3.
The purpose of getting touches on the ball is to keep our first touch sharp and precise, to enable us to distribute the ball effectively. If you have a partner to work with, you can easily work in passes over short and mid range distances between touches. Try to get these touches in twice a week.
Watch
Core Workout
EXERCISES
IN ODP GOALKEEPING
- Sit ups with a ball x 20-40
- Twists with a ball x 30-60
- Plank 30-45 sec
- Side plank 30-45 sec (L and R)
- See progressions for a challenge.
- Single leg raises from a plank. 8 each leg.
- Super(wo)men. 8-10.
- Push ups. 8-20.
- Push ups w/ soccer ball. 3-10 each arm.
- Push ups w/2 balls for a challenge.
Two or three sets, depending on time and age.
Without a strong core, all goalkeeping actions will be limited - our distribution, our shot stopping, and our general ability to move with ease and fluidity. These exercises should be part of a regular routine, and can be done 3x week.
Watch
Strength & Power
EXERCISES
IN ODP GOALKEEPING
- Squats.. 2/3 sets of 8-10
- Lunges. 2/3 sets of 8-10.
- Lunge split jumps. 2/3 sets of 6-8.
- Standing Broad Jumps. 3 sets of 3.
- Squat jumps. 2/3 sets of 6-8.
- .Speed skaters. 2/3 sets of 8-10.
If we can maintain (or even develop) our strength and power, it will allow for more effective explosive saves, as well as general injury prevention. These exercises are all simple bodyweight work, and do not require gym equipment. Try to complete these twice a week.
Extra!
Watch
Jump Rope Workouts. (External video) Choose 6-8 of the exercises. Start with 30 secs work, 30 secs rest. 35 secs work, 25 secs rest for a challege, 40 secs work, 20 secs rest for the pros. [You can alternate between two exercises, they don't all have to be different!
Handling exercises
EXERCISES 1
IN ODP GOALKEEPING
Set up two balls approx 1 yard apart.
- Scoops. 20 secs.
- Smothers. 6.
- Low save from hip. 6-8 each side.
- Low saves from knee. 4-6 each side.
- Block Kick Smother series x 2.
There are two areas we can focus on - general hand-eye co-ordination exercises using tennis balls etc, and actual execution of goalkeeping technique. A partner is useful for some of the handling (no skill required). Twice a week, three times a week if possible.
Pick up the two balls - two ball juggling for hand eye co-ordination. 40 secs. With a partner - single ball drop, two ball drop. 30 secs ea. One hand catches, with server @ 2-4 yds.
Watch
- Regular
- Server calls odd/even number for GK to use L/R hand.
- GK eyes down - server calls L/R hand to catch.
Handling exercises
EXERCISES 2
IN ODP GOALKEEPING
GK needs two tennis/lacrosse balls. Balled up socks also work.
There are two areas we can focus on - general hand-eye co-ordination exercises using tennis balls etc, and actual execution of goalkeeping technique. A partner is useful for some of the handling (no skill required). Twice a week, three times a week if possible.
- Alternate L/R hand toss.
- Two hand toss and catch.
- Crossing pattern with hands.
- Reverse crossing pattern..
- Above patterns on one leg for balance.
- Above patterns while hopping for a real challenge.
20-30 secs on each exercise, or a certain number of successes in a row.
Watch
These videos show goalkeepers from indiana fire working on the various exercises. try to complete them to the best of your own ability, and set your own standards. Seek improvement every time.
Andy
ODP GK - Individual Workouts
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Created on March 18, 2020
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Transcript
INDIANA oDP Individual workouts
GOALKEEPERS 13+
Individual workouts
IN ODP Goalkeeping
Spring 2020
This is a copy of the Indiana Fire Goalkeeping Individual Workout Plan. These exercises can be used by ODP goalkeepers to maintain their skills as we go through this period of limited training.
Most of us have limited access to facilities and equipment. However, you can do the majority of the exercises with a small amount of space, a couple of soccer balls, a couple of tennis balls, six cones, and a small area of wall space. For some handling, a partner can help.
Warm UP
IN ODP Goalkeeping
Purpose:
Basic
To get your heart rate up, blood circulation up, and loosen your muscles in preperation for activity. Further, it will help put you in the right frame of mind to train.
Watch
Extra
Try to complete all of the basic exercises. For goalkeepers who want to add a flexibility component and/or are comfortable with the exercises, they can complete the 'extra' section also.
Footwork
EXERCISES
IN ODP GOALKEEPING
The purpose of footwork exercises is to maintain our quality of movement at speed while maintain balance and co-ordination. Be quick and precise in your movements. Try to complete these twice a week.
Watch
Click on the menu butttons for specific patterns.
FEet - touches
EXERCISES
IN ODP GOALKEEPING
- Toe taps to warm up, jugglng if desired.
- Sole roles - side to side. 20 secs.
- Inside-outside.. Lateral movements, Inside of the L foot, outside of the R foot. Inside of the R foot, outside of the L foot. 20 secs.
- V's - using the sole of the outside foot, bring the ball back across the body, then push it out at an angle with the sole of the opposite foot. 20 secs.
- V's with a fake. As above, but after pushing the ball out, add a fake kick before bringing it back across. 20 secs.
Repeat x 3.The purpose of getting touches on the ball is to keep our first touch sharp and precise, to enable us to distribute the ball effectively. If you have a partner to work with, you can easily work in passes over short and mid range distances between touches. Try to get these touches in twice a week.
Watch
Core Workout
EXERCISES
IN ODP GOALKEEPING
- Sit ups with a ball x 20-40
- Twists with a ball x 30-60
- Plank 30-45 sec
- Side plank 30-45 sec (L and R)
- See progressions for a challenge.
- Single leg raises from a plank. 8 each leg.
- Super(wo)men. 8-10.
- Push ups. 8-20.
- Push ups w/ soccer ball. 3-10 each arm.
- Push ups w/2 balls for a challenge.
Two or three sets, depending on time and age.Without a strong core, all goalkeeping actions will be limited - our distribution, our shot stopping, and our general ability to move with ease and fluidity. These exercises should be part of a regular routine, and can be done 3x week.
Watch
Strength & Power
EXERCISES
IN ODP GOALKEEPING
If we can maintain (or even develop) our strength and power, it will allow for more effective explosive saves, as well as general injury prevention. These exercises are all simple bodyweight work, and do not require gym equipment. Try to complete these twice a week.
Extra!
Watch
Jump Rope Workouts. (External video) Choose 6-8 of the exercises. Start with 30 secs work, 30 secs rest. 35 secs work, 25 secs rest for a challege, 40 secs work, 20 secs rest for the pros. [You can alternate between two exercises, they don't all have to be different!
Handling exercises
EXERCISES 1
IN ODP GOALKEEPING
Set up two balls approx 1 yard apart.
There are two areas we can focus on - general hand-eye co-ordination exercises using tennis balls etc, and actual execution of goalkeeping technique. A partner is useful for some of the handling (no skill required). Twice a week, three times a week if possible.
Pick up the two balls - two ball juggling for hand eye co-ordination. 40 secs. With a partner - single ball drop, two ball drop. 30 secs ea. One hand catches, with server @ 2-4 yds.
Watch
Handling exercises
EXERCISES 2
IN ODP GOALKEEPING
GK needs two tennis/lacrosse balls. Balled up socks also work.
There are two areas we can focus on - general hand-eye co-ordination exercises using tennis balls etc, and actual execution of goalkeeping technique. A partner is useful for some of the handling (no skill required). Twice a week, three times a week if possible.
- Alternate L/R hand toss.
- Two hand toss and catch.
- Crossing pattern with hands.
- Reverse crossing pattern..
- Above patterns on one leg for balance.
- Above patterns while hopping for a real challenge.
20-30 secs on each exercise, or a certain number of successes in a row.Watch
These videos show goalkeepers from indiana fire working on the various exercises. try to complete them to the best of your own ability, and set your own standards. Seek improvement every time.
Andy