Football/Soccer Session (Moderate): Low Extention Dives
Profile Summary
| Name: | Chad Lorenz |
|---|---|
| City: | Bel Air |
| Country: | United States of America |
| 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.
Box Dives (5 mins)
Make a box with poly spots (to be used as markers) 8-12 yards apart
Place a ball on each poly spot.
The GK starts at position 1, Set. Then shuffles to their right and performs a rightside low extension.
The GK then returns to set, position 2. They shuffle and dive to the next ball.
Repeat around the box.
Complete extentions to both sides.
3-6 reps.
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Box Dives w/Hurdles (5 mins)
Make a box with poly spots (to be used as markers) 8-12 yards apart
Place a ball on each poly spot.
In the center of the box place 2-12" or higher hurdles in a plus formation.
The Gk (A) starts by the first ball, shuffles, sides jumps the hurdles, and upon landing dives to collect ball 2.
The GK then shuffles towards ball 3 and when they are at the apporiate distance dives to ball 3.
The GK then shuffles towards the middle, side jumps the hurdles, and upon landing dives to collect ball 4.
The GK then shuffles towards ball 1 and when they are at the apporiate distance dives to ball 1.
3-6 reps.
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Speed Pole Extention Dives (5 mins)
5 Speed Poles spaced 1-2 Yrds apart in a straight line
2 Servers (S1, S2)
Position A: The GK starts in a set position behind the first pole.
S1 then drives a low ball to the right outside of the poles.
The GK make a rightside low extention save behind the first pole (position 1)
The GK resets to stance.
S2 then drives a low ball to the left outside of the poles.
The GK make a leftside low extention save between the first and second pole (position 2)
Continue the process until position 6.
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Recovery (5 mins)
Place a ball on the PK spot.
Server (S1) is about 12 yards out on the side of the 18.
The GK starts in the set position (1).
GK then sprints and performs a rightside slide cover on the ball at the PK spot (2).
The GK then recovers and shuffles (3).
S1 strikes a low driven ball towards the right post.
The GK performs a rightside low extion dive to make the save (4).
Repeat on other side.
4-8 reps.
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
10 Ball Suicides (5 mins)
The name says it all!
The GK starts in the middle of the goal.
Each server (S1 & S2) has 5 balls.
S1 strikes a ball low towards the rightside post.
The GK dives to their right and does anything to keep the ball out of the net.
As soon as the GK makes the save S2 strikes a ball low towards the leftside post.
The GK dives to their left and does anything to keep the ball out of the net.
This continues until all 10 ball have been shot.
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Play animation
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Single Knee Extentions (5 mins)
Position 1: The GK is on one knee (left knee on the ground and right knee up)
Position 2: The GK is to make a positive dive from one knee to the ball on a polly spot to their right.
Position 3: The GK then pops up to a set position.
Server then strikes a low ground ball, forcing the GK to make a low extension save from the set position.
Position 4: The Gk dives to their right and makes the save.
Repeat on the opposite side.
8-10 reps.