Football/Soccer Session (Advanced): CUFC Meso Cycle 1

Week 2

Diving Techniques

Begin with goalkeepers on their knees

Server starts by rolling ball close to keeper for COLLAPSING dive technique - moving knee away from ball, driving hands towards ball early

10 reps x 2 sets

Move on to LOW DIVE where goalkeeper steps knee out and towards ball, driving hands down early to ball.

Finish with MID HEIGHT DIVE where goalkeeper starts on knees, steps out onto foot, catching an aerial ball thrown by server and guiding ball to floor.

All 10 x 2 sets

As illustrated

Server stands 10-12 yards away from goalkeeper and fires low shots either side of the goalkeeper. Keep serves and direction of serve varied as to allow keepers to work in a more realistic, reactive environment.

10 x 3 sets

Progress to MID HEIGHT DIVES/ SKIP STEP DIVE (u13-u16)

Server now throws ball to side of goalkeeper between knee and shoulder or further out and above head (u13-u16).

Progression to quick get up using pendulum leg - Test goalkeepers speed with 2nd delivery into hands.

Top leg goes up - comes down quickly, bottom knee bends, keeper able to get to feet without use of hands.

Key Principles:

Start Position

SET Position

Decision making/save selection

Handcuffs

Hands down early towards the ball

Safe landing - Side of Knee, Hip, Shoulder/back of arm

Closest hand in behind, 2nd hand on top forming W

Head in behind the ball

3 barriers - Head, Hands, Ground

Pendulum Leg

END GAME

2v2 game of hand ball

3 goals per team

Teams have to stay in their own half and can score in any opposition goal they like.