Football/Soccer Session (Academy Sessions): Goalkeepers - Warm up - R.A.M.P

Goalkeepers Warm UP - Activate & Mobilize

Key Factors

R - Raise

A - Activate

M - Mobilize

P - Potentiate

Stage 2 - now we look at activating the targeted muscles groups - Quads, hamstrings, calf muscles, shoulders and pecks. 

Again on the call of the coach ALL goal keepers will take a lunge forward and hold for 5 seconds - on ]]]the coaches call. once the coach makes the call the goalkeepers would then switch legs and lunge forward. 

Note: goal keepers arms should be raised above head during the lunging exercise.

Once they reach the coach they then do 10 press - Shaded area in the diagram. once completed jog back to by-line and await coaches call. 

repeat 5 times - Water break straight after. 

Now we move in to specific leg stretching along with upper body stretching - All Goalkeepers will sit on the floor - legs out stretched and toes pointing to vertically. they will then reach as far as possible to touch their toes. hold for 10 seconds and return whilst raising their arms above their heads - relax then go again and repeat x5. 

next we utilize the goal post to stretch out the pecks and biceps. Goal keeper will lean in to the post - arm 90 degrees and in lunge position (same leg as the stretching arm). dropping slowly and leaning forward. The goal keeper should feel a pull in the upper pectoral area - hold for 10 seconds then swap sides. 

Note - if you dont have goal posts to work with then the goal keeper can lean against the coach or other goal keeper