ĆWICZENIE - TRENING BRAMKARSKI, Materiały Szkoleniowe Łukasz, uefa b kurs 2013, konspekty, cwiczenia
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GOALKEEPING # 7
Practice Focus: Reflex Dives, Leg Strength, Distribution
Warm-Up: Leg Strength, Catching
7m
3
5. Jumping in and out of square.
1. GK jogs from goal line to top of penalty box
and back, raising knees towards chest while
jogging. Do three sets.
GK is in square and jumps out
1. sideways with feet together and catches ball
thrown by coach (C) while in air. After landing, GK
hops back into square.
2./3./4. Repeat jumping forward, to GK right and backward.
Coach must time throws to allow GK to catch while off the ground.
C
2
4
2. Upper Body Stretch
1
3. GK is in crouch position 2m off goal line.
Coach throws ball over head and GK jumps
up to catch ball.
C
6. Shoulder Stretch
4. Hamstring Stretch
7. Overhead throws
Coach throws ball over GK towards far post.
GK back tracks and catches ball or dives and
pushes it past post.
Technique: Reflex Dives
1. GK runs from center of goal to goal post and
bends down, touching the bottom of the post.
2. Coach (C) throws ball to center of
goal as GK comes back up from
touching bottom of post.
3. After touching post, GK gets back
up quickly and dives to save ball thrown by coach.
10m
GK is on goal line, facing
the back of the goal. GK
has legs spread and:
1. rolls ball through legs
to coach. GK turns
quickly and saves
2. shot by coach
Time pace of ball from GK to coach
such that shot from coach comes quickly
1
3
1
10m
C
C
2
2
Time runs and throw so that GK is able to dive and make save.
Fitness: Sprint-Jump-Dive
1
1m
1
1m
C
5m
C
5m
2
3
2
3
1.GK jumps over cones, both feet up. After the last cone
GK crawls under hurdle, gets up and
2. dives to save ball thrown by coach.
3. GK gets up and sprints back to first cone. Repeat 10 times.
1.GK runs quickly through cones. After the last cone GK faces coach (C),
gets in "ready position" and
2. dives to save ball thrown by coach.
3. GK gets up and sprints back to first cone. Repeat 10 times.
Tactical: Wide Distribution Throws
Scrimmage: 4 x 1v1 in Penalty Box
3
D
Attackers (A) play 6v6 against defenders (D)
1. A kicks long ball into penalty box.
2. GK comes out and catches ball, runs forward
and throws wide towards or through
the small goals made by cones on
either side of field.
3. Player from defending team runs wide
to receive ball.
Adjust position of wide target goals to match
age and strength of players.
4 mini games in the penalty box at the same time.
X1 plays game against O1; X2 v O2, etc.
X1
A
A
2
D
O1
O2
A
GK sets up to save against the most dangerous
attacker at any point in time. This requires GK
to look around and be aware of all 4 games.
X2
A
D
D
O3
X3
A
Every 2 minutes change players X and O to
create new pairs. Keep track of which player wins
the most mini games.
D
O4
X4
A
D
Copyright 2006 by Sauder Consulting Inc.
www.soccerpracticebooks.com
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