Knee raises – Whilst jogging, lift knees at a 90* angle to hip height, light step. Arms should be used to drive body forward
Heel Flicks – Heels are kicked up to meet bum in a flicking motion one after the other whilst on the jog. Arms again should be used to drive he body forward.
Open the Gates – Knee comes up in front at a 90* angle and then swings outwards from the body whilst holding that 90* angle. Release, take a few steps and then switch leading leg.
Close the Gates – Opposite of opening the gates, knee begins at 90* angle outside of the body and is then driven back in towards the centre point.
Break Down the doors – Knee rises up at a 90* angle, leg then continues to kick out in front of body as if to go through a door.
Side Steps – Body Low, chest and head stay high. Small sharp steps to the left or right in crouched position, Heels should not click together.
Arm rotations – Arms create circular patters forwards and backwards, rotating 360*
Lunges in front – One leg in front of the other, toes both pointing forward. Knee bends forward at 90*angle, toes should always be in front of knee. Chest and head remain high with back leg also bent at 90* angle. Once down in lunge position add twist to both right and left hand side
Movement patterns (heel flicks, knee raises etc)
Dynamic Stretching of Major Muscle Groups used as a goalkeeper.
Each exercise is completed twice over a ten yard stretch. Keepers must complete exercise on the way forwards and jog back to the start of the line.
in more ways than one
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in more ways than one
sportplan_football
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