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
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