Basic Goalkeeper Game Day Warm Up
Dynamic Warm Up (with team or separate): (10 minutes)
-jog to 18 and back x2
-High knees halfway and jog to 18
-Butt kicks halfway and jog to 18
-Open gates and jog back
-Close gates and jog back
-Calf stretch and jog back
-Groin stretch and jog back
-Hamstring stretch and jog back
-Quads stretch and jog back
-Lunge and twist and jog back
-Side shuffle with arm swings facing same direction there and back
-Karaoke facing same direction there and back
-High skips with arms swings forward and backwards there and back
-Sprint x2
Hands: Throws and volleys - 5 minutes
Footwork and Diving - 10 minutes
3 cones about a foot apart. Move laterally through cones varying lateral footwork with a save on each side. Do 6 reps of each:
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2 touch pass with feet (1 touch for advanced goalkeepers)
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Volley at hands
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Forward smothers
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Collapse dives
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Collapse dive followed by a bounced ball for high ball
Punts and Goalkicks into Net or with a partner - 5 minutes
Shots/Crosses: If your team shoots on goal, take a few shots but do not get tired. Take 2-3 shots at a time, then rest or if there are 2 goalkeepers switch after 2-3 shots.
