Football/Soccer Session (Difficult): Goalkeeper Fitness
Profile Summary
| Name: | Steven Rodden |
|---|---|
| City: | Gateshead |
| Country: | United Kingdom |
| 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.
Fitness (15 mins)
One goalkeeper takes the lead and other keeper mirrors movements between poles.
On servers command both goalkeepers sprint to smother ball placed 5 yards away.
Continuous for 1 mintue
1:1 aerobic development
1:5 aerobic maintenance
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Fitness (15 mins)
Two variations:
1) Moving through the ladder laterally, 2 contacts (feet) in each rung.
Server delivers (throw) the ball as goalkeeper steps into rung, goalkeeper quickly palms ball back and continues.
2) Goalkeeper steps into the 1st rung, 2 contacts and takes thrown delivery from server.
Goalkeeper palms ball back to server, steps backwards out of rung and moves into next rung.
Continuous side to side for one minute
1:1 Aerobic development
1:5 aerobic maintenance
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Fitness (15 mins)
Sprint to first pole
Using quick shuffle steps, weave in and out of poles
Side shuffle through cones until you reach the hudle at the top
Complete 10 double footed jumps, laterally, over the hurdle and sprint to the beginning.
Time completion and allow rest on this basis
Aerobic Development 1:1 (pre-season fitness)
Aerobic Maintenance 1:5 (mid-season session)
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Fitness (15 mins)
Complete as a circuit in quickest time possible:
Goalkeeper moves quickly through poles using side shuffle steps
Sprint to cone.
Dive to each static ball getting up and making next save as quickly as possible.
Sprint to top hurdle (approx 10yards away) and complete 10x lateral jumps.
Complete 4 sets.
Time completion, allow rest accordingly
Aerobic Development 1:1
Aerobic Maintenance 1:5
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Fitness (15 mins)
Use for 1-3 goalkeepers.
Each goalkeeper starts on a football
On the coaches command goalkeepers sprint up to each football and smother the ball
If a goalkeeper catches the player in front they can rest
Work for one minute
Aerobic Development 1:1
Aerobic Maintenance 1:5
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Fitness (15 mins)
For use with 1-2 Goalkeepers
Server throws delivery to the right for goalkeeper to make mid height diving save
Goalkeeper to the right (green jersey) back pedals around centre cone and sprints into next goal
Goalkeeper to the left (yellow jersey) sprints around back of course and into first goal
Repeat for 30 seconds
Aerobic Development 1:1
Aerobic Maintenance 1:5
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Fitness (15 mins)
Moving through the agility ladder, two feet in each rung.
Step out to touch cone laterally and back into same rung. (Place cones at 3 and 6 rung if larger ladder, 2 and 4 if smaller).
Mid height save from one server, low diving save from other.
Continuous for one minute.
Pre-season aerobic development 1:1 ratio
During season aerobic maintenance 1:5 ratio