Goalie warmups
PREP
1) Individual Static Stretch - Quick - not for stretching is to see where you are tight
Bend Over Over/hang - roll up, torso, shoulders, arms, neck, side bends, legs, ankles, high knees, elbows, wrists, fingers
mini punches
DYNAMIC
2) On end line - jog to 6 yd, jog back - 2 times
3) jog to 6 yd - backwards to end line - 2 times
4) side shuffles - face left - 6yd and back - 2 times. face right - 2 times
5) karaoke - face left - 2 times - face right - 2 times
6) Scoops
7) High Knees - 2 times
8) jump/punch - 2 times
TO THE CONES - swap keepers after each item - keeper on side can get water
1) In front of first cone - receive ball - throws. 5-10 times
2) face backwards - jump to facing and receive ball - ball thrown quickly after turn
3) behind first cone - jump OVER (high knee) cone - same as 1) Forward and 2) Backward
behind 4th cone and 2-3 times each for following:
4) high knee over all 4 cones - ball comes as going over last cone
5) side shuffles along cones
6) cut in between each cone - twice starting from each side of last cone
7) slalom sprint
8) karaoke style run - try to keep body up-right and head over cones while legs slalom cones
ON THE GROUND
A) knee punches - 1 person on knees in front of goal on line (check toes to get up) - toss ball from side - punch up and out or over - 5 or 6 from per side - switch keepers
person not working gets water
B) On Butt, then knees, then standing - roll ball, throw ball at each level add kick ball at standing level. Add Punches and dives.
SITUATIONAL - C) and D) can be done on sidelines with cones
C) short shots from outside the red cones - different angles
D) extra player with coach - coach faces away from box just outside box - player faces coach. Player taps ball to coach - coach lays off to one side or other - keeper rushes ball and player goes for ball tries to light tap to white cones.
E) remove cones - how to practice 1v1?
D) Long shots - outside of box
E) Long shots - Corners
F) Drills with team
in more ways than one
sportplan_netball
in more ways than one
sportplan_football
Under FutureFit, your Under-9s stay at 5v5, your Under-11s stay at 7v7 and your Under-13s stay at 9v9. Same pitch, same numbers, one more year. Here is how to make sure that year feels like a step forward rather than a repeat.
Most 1v1s are lost in the first second, when the defender rushes in and dives. Teach your players to slow the attacker down, take away the dangerous option and pick the right moment, and they will win far more of them.
The FA's FutureFit framework lands this season, bringing a 3v3 entry format at Under-7s. Here is what actually changes on a Saturday morning, and how to coach it well.
