Use these exercises taken from the free Nike Training app. 1 – Lateral Hip Openers 2 – Shoulder Gators 3 – Dynamic Chest stretch 4- Down Dog 5 – Up Dog 6 – Butterfly Stretch 7 – Hip Twisters 8 – Hip Lifts 9 – Single Leg Raise (Left side ) Single […]
Having filled out the evaluations and gone through the self-analysis sheets, I wanted to share some thoughts on what it actually takes to be 5 out of 5 in different aspects of the game. I believe that many players and parents are unaware of what is needed to really be a top class goalkeeper. See […]
Here we have a free kick in what is not an easy position to get out. Going long may result in the ball going out of bounds or going straight back to the opposition. By using the goalkeeper, the team are able to maintain possession. RETURN TO DAY 3 – WEEK 8
Are you as good in competition as you are in practice? If not then the reasons are completely mental! I am often contacted by athletes in various sports with a very common concern. Their practice self is significantly better than their performance self. This can be very frustrating for athletes when they can not replicate […]
For this physical challenge, complete the Chair Dip Physical Fitness Test. Record your number. Here is a video on how to complete a good chair dip. Use the timing from the push up test below to record your score to failure. BACK TO DAY 3 WEEK 7
Here we have a free kick in what is not an easy position to get out. Going long may result in the ball going out of bounds or going straight back to the opposition. By using the goalkeeper, the team are able to maintain possession. Return to Day 3 – Week 7
Distribution: With a partner, try various distribution methods. Overarm throw Chipped ball into target Driven ball to target High Balls: Handling:
Taken from the blog of Marty Walker, Sports Psychologist at Train your Mind after the New England Patriots won the 2016 Super Bowl. I have to admit, I am not the biggest American Football fan in the world. I only support the Green Bay Packers because their uniform reminds me of the Irish Flag. I […]
Choose eight of the twelve different core exercises above and smash out a quick core circuit. Set 1 – 20 seconds work (20 second rest) Set 2 – 20 seconds work (20 second plank) Set 3 – 20 seconds work (20 seconds mountain climbers) ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ See the video below for many of the exercises […]
This first technical backpass challenge requires a partner and 15 yards of space. The challenge tests the goalkeeper’s ability to control a simple pass and return it. For this challenge you will need to set up the following: Set up a 4yd x 4yd square for the goalkeeper to stand in Set up 2 cones […]
Do you remember a time when you have reached optimal performance levels? What did it feel like? How did you get there? Can you get back to that state on your own? Do you even try? Sometimes I compare being in a state of flow, being in the zone or pursuing superfluidity to a driver […]
Diving Control from back pass RETURN TO DAY 1 – WEEK 6
In this week we look at a great save from David Ospina, the Arsenal reserve goalkeeper playing in a local derby with Petr Cech being injured. Positioning when wide Movement of feet across goal Pushing off on outside foot to dive (Collapsing Dive) Importance of bodyweight forward Parry to safe area RETURN TO DAY 3 […]
Complete the following for three sets. RETURN TO DAY 2 WEEK 5
Handling Diving at feet RETURN TO DAY 1 WEEK 5
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The new season provides for many, the opportunity to reflect, refuel, reengage, restructure and refocus for future performance growth. Achievements and failures are in the past – new journeys, opportunities, obstacles and challenges lie ahead. The best athletes and coaches prepare effectively for all these challenges. The Mind is the Athlete Every sporting decision we […]
SOCKS Buying soccer socks seems like an obvious choice. Your team admin or coach tells you which socks to order as a part of your uniform and those are the socks you then wear in your matches. But what about in training? Are there any socks that can give you an advantage? Ten years ago […]
See the save and video breakdown here: In this lesson we see the following: Set plays Retreating to goal line Catch tip or parry Bonus section on the single man wall. See it here Advanced starting position Making play predictable Feel free to comment on the save below GO BACK TO DAY 3 – WEEK […]
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You should be familiar with your field now. This week is one familiar technical topic and one new one. Look to see if there has been an improvement when doing the distribution drills. Distribution – With a partner, try various distribution methods. Overarm throw Chipped ball into target Driven ball to target High ball – […]
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Visualization – A powerful tool you already use – but do you use it well? Visualization – Mental Rehearsal – Guided Imagery No matter what you call it this is a tool that athletes use quite often; but most often without realizing that they do, or how to use it most effectively. Here is a short clip […]
Soccer shoes, soccer cleats, soccer boots, cleats, football boots, firm ground shoes – no matter what you call them, they are a game essential. The different types, models, technologies and materials of soccer shoes can be overwhelming if you don’t know and understand the soccer shoe jargon. This guide to the soccer shoe will break […]
See the save and video breakdown here: In this lesson we see the following: Vertical Play Starting position Set position with hands high v low Dealing with people in front and the ball moving Feel free to comment on the save below Return to Day 3 – Week 3
You should be familiar with your field now. This week is one familiar technical topic and one new one. Look to see if there has been an improvement when doing the distribution drills. Distribution – Control from back pass. Diving Return to day 1 Week 3
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This drill is used to ensure good “W” hand shapes above your head. Toss the ball above your head Catch the ball cleanly as it comes down You get one point every time you catch the ball cleanly Take off with one leg. Alternate take off legs Count your highest score…. i.e., you get to […]
Building Your Mental Platform When it comes to embarking on the journey to improving your mental game and therefore your overall performance it is important to start with a strong base and build from there. Athletes tend to focus on buzz words when it comes to sport psychology – motivation – confidence etc… and really […]
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Do the following exercises for the leg workout Speed ladder drills are a great way for soccer players to improve agility, balance, quickness and footwork. When beginning a speed-ladder training program, start slowly to master the pattern of the movement. Do your best to avoid catching your foot on the ladder. As you get accustomed […]
Personal experience and preference will come into play when deciding on the fit or size of your glove. Traditionally goalkeeper gloves were advised to be roomy, generally 1/2 to one inch past the end of your fingertips. There has in recent years been a preference for a more natural feel for the ball and tighter […]
Please do the following exercises. 1 – Tennis ball plank. ( Do as many as years you are old on each arm ) Focus on tightening your core muscles with straight back. Scoop the ball back in an upwards motion. Balance pads used in this video are optional. 2 – Move ball side to side. ( […]
Here is the arm routine: Check off that you have done these on the goalkeeping workout sheet. 1 – Grab and release ball. Works strength is hands and fingers as well as forearm. 2 – Arm circles. Works the shoulders 30 seconds each way. No stopping in between. 3 – Chair dips. Do your […]
See the save and breakdown here: In this lesson we see the following: Starting position when the ball is out wide Saving in the third goal in the “Three goal situation” Movement of feet The ability to be able to get up quickly. Feel free to comment below Go back to Day 2 – Week […]
You should have access to the comprehensive goalkeeping evaluation provided in the Resources page. You can also download on the Day 2 – week 2 page. You will find on the front page lots of things that will be familiar, such as diving, handling etc. On page two is the tactical element. Please see below […]
Do the following push ups for 30 seconds and write how many you can complete. If you are unsure of how to do that style of push up, click the text. Normal Push up Wide Push ups. Military style Push ups Dive Bomber Push ups Side to side Push ups Return to Day 1 – […]
This is a good test of aerobic fitness & agility by getting up & down Use an appropriate size goal – The size that you play with The ball is 4 yards away from the goal line You get one point every time you touch the crossbar & dive on the ball ( both = […]
This is a good warm up exercise to open up the hips Have a partner stand with the ball waist high The goalkeepers motion is inside to out You get one point every time your foot goes over the ball and touches the floor 1pt per foot If you hit the ball with your foot […]
Please see the following sprint activities to be done. Goalkeepers need to be the fastest player over the shorter distances. Youngest players should do just the first sprint drill. ( 2009 – 2007 ) Players born 2006 – 2004 should do the first two sprint drills Players born 2003 and older should do all three. […]
Week 2 is about stepping up your work. We are now starting the physical elements. Many of you may be on camp. If you are able to do some goalkeeping on your camp, you may not need to do these technical drills. The two topics for the week are 1) Handling and footwork and 2) […]
Backhand: The backhand of the glove provides protection when punching the ball. The body of the glove and finger gussets usually connect the palm and backhand. (Finger gussets are the inner mesh lining of the fingers, small pieces of material that are inserted into the gloves to help improve the fit.) The quality of the backhand […]
Use today to stretch. Your goalkeeping performance will only be as good as your body will allow. Now is the time to extend the capacity of your body. By stretching, you improve the body’s motion. Great for making those all important saves. When doing these exercises, make a mental note of areas that you feel […]
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See the save and video breakdown here: In this lesson we see the following: Good angles Decision to catch, tip or parry Diving technique Seeing the ball late Feel free to comment on the save below GO BACK TO DAY 2
I created this flowchart to help goalkeepers to have a systematic approach to their communication. Goalkeepers are constantly being told to “Communicate” / “Talk” to the players but what do you say? See below for the four stages of communication when the opposition have the ball. GO BACK TO DAY 2
This drill is used to ensure good “W” hand shapes as you are quickly adjusting them Clench your fist and hit the ball down with the underside of your fist Catch the ball cleanly as the ball comes back up You get one point every time you catch the ball cleanly If you drop the […]
This is a really easy one. Used for goalkeeping warm ups the world over. The ball has to travel completely around your waist. You can go clockwise or counter clockwise You get one point every time the ball comes back to the front of your body If you drop the ball, start back at zero […]
Week 1 is about just keeping the engine running and educating yourself on what you are doing well and not so well. The following drills can be done with a friend, family member, a one-on-one session with a Goalkeeper HQ coach or whilst on a goalkeeping camp this week. At a minimum, do 15 minutes […]
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