The Key Elements are:
- flat out,
- plenty of recovery,
- quick feet and hands,
- short
sharp distances,10 yards maximum,
- plenty of rest between each exercise.
- Speed
training is best after the warm up.
Practices
- The Goalkeeper runs zig-zag through a row of straight cones. At the end
he sets himself to save a shot from the Coach.
- Same as above but the cones are wider apart.
- Face away from the Coach, the Coach throws the ball ahead of you for you
to pounce on.
- Face the same way as the Coach with your legs open. The Coach passes through
the Keepers legs for him to turn and pounce on.
- Hold the ball 3 yds from the Keeper and drop it. The Keeper must catch it
before it hits the ground.
- The Keeper sitting, lying face down or on his side. Shout go and he must
get up and get the ball 5 yards away.
- Square sprinting. The Keeper stands in the middle of a 10 yards x 10 yards
square. On each corner is a ball and there is one in the middle. The Keeper
runs to the first ball on the corner then back to the middle one, then to
the next ball and back until all four outside balls have been touched. You
can also have the Keeper going sideways, backwards and even vary e.g. forwards
there and backwards back.
Endurance
Strength
Flexibility
Power
Reaction Time
The London
FA Goalkeeping Licence |
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