Football/Soccer Session (Difficult): GK offseason footwork plan

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Carl Spence

Profile Summary

Name:	Carl Spence
City:	New Milford
Country:	United States of America
Membership:	Adult Member
Sport:	Football/Soccer

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Description

Increasing GKs foot speed and positioning before a save

Football/Soccer Session Plan Drill (Colour): Warm Up

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Warm Up (15 mins)

Equipment:

cones, ladders, and or rocks in you have nothing to use

Organization:

- ladder or 1st cone starts 5 yards from the goal line

- goal at the top of the ladder/cone is 6 yards away

Instructions:

1. Move through ladders or cones usind dynamic footwork motion. Ex. hops - forward + side ways, one foot, both feet, shuffles etc.

NB. complete two of each motion and try to move feet quicker on every second attempt

2. When you get to the last cone/ladder

- if working alone end in a front smother save

- if with a partner each rep should end with an easy shot to body

Time Estimate - 10-15 minutes

Football/Soccer Session Plan Drill (Colour): Main theme 1

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Main theme 1 (10 mins)

Organization:

Cones are set up 2 yards apart as shown in diagram

tall cone is about 4-5yards off center of semi-circle (cones)

Goalkeepers work in pairs

Instructions:

With partner-

Goalkeeper starts at tall cone and wait for color instructions. Whenever a color cone is called he/she quickly advances to to color then shuffles back to starting position.

goalkeepers work for a minute each then switch positions

Alone-

GK should call out each color get quickly to and aroud each cone and back to starting spot as fast as possibile try to beat ur time for each color on every consequent attempt

Balls can be placed at each cone to encourage a smother or collapse dive to ball after reaching each color

Coaching Points:

Goalkeepers should stay on the balls of feet at all times in ready position

quickly advance to cone then slow down into ready postion as they get closer to cone

shuffle backwards to starting position

Progressions:

1. two or three colors are called and goalkeeper goes to ever color then back to starting position

2. Partner serves a ball which goalkeeper has to catch, release then return

Estimate Time: 10mins (1min hard 1min rest for 5 reps - half with balls half without)

Football/Soccer Session Plan Drill (Colour): Main 2

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Main 2 (15 mins)

Organization:

- Cones are set up 6 yards apart as shown in diagram

- starting gate is on goal line or whereever space is available

- Goalkeepers work in pairs (preferably)

Instructions:

With partner-

Goalkeeper starts at coned gate and waits for color instructions. Whenever a color cone is called he/she quickly advances (employs dynamic movement ex, sprint, stalking) to to color then shuffles back to starting position.

goalkeepers work for a minute each then switch positions

Alone-

GK should call out each color advances (employs dynamic movement eg., sprint, stalking) quickly to and aroud each cone and back to starting spot as fast as possibile try to beat ur time for each color on every consequent attempt

Balls can be placed at each cone to encourage a smother or collapse dive to ball after reaching each color

Coaching Points:

Goalkeepers should stay on the balls of feet at all times in ready position

quickly advance to cone then slow down into ready postion as they get closer to cone

shuffle backwards to starting position

Progressions:

1. two or three colors are called and goalkeeper goes to ever color then back to starting position

2. Partner serves a ball which goalkeeper has to catch, release then return

Estimate Time: 12mins (1min hard 1min rest for 6reps- 2 without balls 4 with balls)

Football/Soccer Session Plan Drill (Colour): Conditioning

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Conditioning (15 mins)

Equipment:

cones, balls

Organization:

- Green gate is 6yds wide, 6yds from goal line

- Blue cone is 13yds from goal line but 3-5yds from closest green cone

- Red cones are 3-5 yards from blue cones but on or behind 6yd line

Green = go or shuffle

Blue = Sprint

Red = backward run or crossover

Yellow = Start/backward shuffle

Instructions:

GK does movement related to color following arrows from start to finish.

Progression:

Ball is served at each station or random station by partner, keeper must make save

Time Estimate - 15 minutes 5-8reps

Football/Soccer Session Plan Drill (Colour): Warm Down

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Warm Down (10 mins)

- Gk/s juggle with both feet and fist

- GK reflex catches

- GK stretches

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