Football/Soccer Session (Moderate): Pre Game Warm Up

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Name:	Chad Lorenz
City:	Bel Air
Country:	United States of America
Membership:	Adult Member
Sport:	Football/Soccer

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Description

This is a warm up designed to work most, but not all, of the skills a keeper will use in a game. Depending on the duration of your warm up time drills can be added to cover extension dives (high) and slide covers.

A dynamic warm up should be done first and static stretching can be mixed in between drills.

Football/Soccer Session Plan Drill (Colour): V Sits

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V Sits (5 mins)

V Sits, which may be called something different by your trainer, are side to side catches from the seated position.

1) The keeper is to sit on the ground with his knees slightly bent facing the server.

2) The server is to toss the ball, in a line drive and shoulder height of the keeper, to the left of the seated keeper.

3) The keeper then uses a W technique to catch the ball and take it to the ground, simulating a dive. The keeper then returns the ball to the server.

4) Repeat on the opposite side.

This should also be done with ground balls.

20-30 reps

Football/Soccer Session Plan Drill (Colour): Shuffle to W

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Shuffle to W (5 mins)

10 cones are set up in a T style. 4 cones straight down the middle and 3 cones to the left and right. Cone spacing is 1 yard apart and there is a 2 yard gap between the left and right.

The keeper is to start behind the first cone and shuffles through to set at the top, in between the left and right cones.

The server then volleys a ball, chest high, to be caught in a "W".

Repeat 6-10 times.

Football/Soccer Session Plan Drill (Colour): Shuffle to Basket/Collapse

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Shuffle to Basket/Collapse (5 mins)

10 cones are set up in a T style. 4 cones straight down the middle and 3 cones to the left and right. Cone spacing is 1 yard apart and there is a 2 yard gap between the left and right.

1-3 Servers

Position 1: The keeper is to start behind the first cone and shuffles through to set at the top, in between the left and right cones.

Position 2: The server then volleys a ball, thigh high, to be caught in a Basket.

The keeper then goes to his left using a high knee technique through the 3 cones. Position 3: A server tosses, or kicks, a waist high line drive. The keeper is to use a collapse dive technique to make the save.

The keeper then goes back to the right using a high knee technique through the 3 cones and sets at Position 2.

The server then volleys a ball, thigh high, to be caught in a Basket.

The keeper then continues to his right using a high knee technique through the 3 cones. Position 4: A server tosses, or kicks, a waist high line drive. The keeper is to use a collapse dive technique to make the save.

The keeper then goes back to his left using a high knee technique through the 3 cones and sets at Position 2.

The server then volleys a ball, thigh high, to be caught in a Basket.

4-6 Reps

Football/Soccer Session Plan Drill (Colour): Shuffle to Ground Ball/Low Extension Dive

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Shuffle to Ground Ball/Low Extension Dive (5 mins)

10 cones are set up in a T style. 4 cones straight down the middle and 3 cones to the left and right. Cone spacing is 1 yard apart and there is a 2 yard gap between the left and right.

1-3 Servers

Position 1: The keeper is to start behind the first cone and shuffles through to set at the top, in between the left and right cones.

Position 2: The server then serves a ball, on the ground, to be caught in a Second Barrier or Front Smoother Technique.

The keeper then goes to his left using a two foot in and out technique through the 3 cones. Position 3: A server rolls, or kicks, a ball low and across the ground. The keeper is to use a low extension dive technique to make the save.

The keeper then goes back to the right using a two foot in and out technique through the 3 cones and sets at Position 2.

The server then serves a ball, on the ground, to be caught in a Second Barrier or Front Smoother Technique. The keeper then continues to his right using a two foot in and out technique through the 3 cones. Position 4: A server rolls, or kicks, low and across the ground. The keeper is to use a low extension dive technique to make the save.

The keeper then goes back to his left using a two foot in and out technique through the 3 cones and sets at Position 2.

The server then serves a ball, on the ground, to be caught in a Second Barrier or Front Smoother Technique.

4-6 Reps

Football/Soccer Session Plan Drill (Colour): Shuffle to Overhead Catch/Box

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Shuffle to Overhead Catch/Box (5 mins)

10 cones are set up in a T style. 4 cones straight down the middle and 3 cones to the left and right. Cone spacing is 1 yard apart and there is a 2 yard gap between the left and right.

1-3 Servers

Position 1: The keeper is to start behind the first cone and shuffles through to set at the top, in between the left and right cones.

Position 2: The server then serves a ball, high in the air, to be caught in a Over Head High Ball Collection Technique ( the keeper must call for the ball). The keeper then goes to his left using a up and back technique through the 3 cones. Position 3: A server tosses a ball high in the air. The keeper is to use a two handed box (punch) technique to send the ball back to the server (the keeper must call for the ball).

The keeper then goes back to the right using a up and back technique through the 3 cones and sets at Position 2.

The server then serves a ball, high in the air, to be caught in a Over Head High Ball Collection Technique ( the keeper must call for the ball).

The keeper then continues to his right using a up and back technique through the 3 cones. Position 4: A server tosses a ball high in the air. The keeper is to use a two handed box (punch) technique to send the ball back to the server (the keeper must call for the ball).

The keeper then goes back to his left using a up and back technique through the 3 cones and sets at Position 2.

The server then serves a ball, high in the air, to be caught in a Over Head High Ball Collection Technique ( the keeper must call for the ball).

4-6 Reps

Football/Soccer Session Plan Drill (Colour): High/Low Ball Box Control

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High/Low Ball Box Control (5 mins)

Server A crosses a ball into the box.

Position 1: The keeper is to call for the ball and make the save using a Over Head High Ball technique.

The keepr throws the ball back to server A and immedately returns to the ceneter of the goal line and sets.

Server B plays a low ball from the endline diagonally across the six yard box.

Position 2: The keeper is to use a low extension dive to either catch or parry the ball away.

6-10 Reps

Football/Soccer Session Plan Drill (Colour): Long Ball

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Long Ball (5 mins)

Two keepes are to set up on opposite sides of the field.

Keeper A plays a stationary ball acrossed the field to keeper B (goal kick simulation).

Keeper B repeats the same action to Keeper A.

6-10 Reps

Then, Keeper a can punt or drop kick a ball to Keeper B.

Keeper B repeats the same action to Keeper A.

6-10 Reps

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