Mtarfa FC Monthly Magazine
Season 2016-17 Issue 4
October 2016
Handling (10 Minutes)
Note: Another player or
coach is needed as a server
from here on out during the
workout.
Goalkeepers need to be in
great shape and prepared to
defend every inch of the net
behind them during the course
of a long game. That means
practices have to be productive
to prepare you for game day.
This is a great workout that can
really help you improve:
Warmup
Minutes)
Jog
(10
You should start with an easy
jog, to warm your body up
before you make any sudden
movements that might cause
you to pull a muscle.
The first five minutes should
be a straight-ahead jog. The
next five minutes should
include a more active jog in
which you should begin
shuffling, skipping, touching
toes, etc. (all of this should be
done without stopping).
Stretching (5 Minutes)
Stretching is something that
everyone must do to prepare
your muscles for a tough
workout. Make sure to
stretch all of the major
muscle group in a slow
controlled stretch.
Make sure that there is no
diving during this part of the
handling--you are just trying
to work on smoothly
receiving shots into your
hands.
Start with straight-ahead
volleys into your hands
(take about 20-30). Then,
start to move from post to
post as balls are being
served to your hands as you
reach each post. Next, have
the server play balls along
the ground as you continue
to shuffle from post to post.
Take a minute to rest so you
are fresh and ready for you
next set.
Next, have the server play
balls out of his/her hands up
towards the upper corners of
the net so you have to jump
for the service (make sure
service is not too far as we
do not want to overextend
ourselves at this point in the
training). Then, take another
rest and stretch some more.
Diving/Rhythm
(30 Minutes)
Work
While seated, have the
server toss or kick balls to
both your right and left
using
proper
catching
technique. Obviously, catch
the ball and return back to
the server. Then, switch
12
from side to side and take
about 20-30 repetitions.
Next, from a standing
position, have the server
play balls off the ground at
mid-range height to your
right side only (take 6-10
reps). Then, perform above
drill to your left side. After
that, perform the above drill
while alternating from side
to side.
Finally,
perform
the
previous three drills over but
have all balls served on the
ground.
Now, place six cones on the
ground in a line and about
two feet apart from each
other. At the end of the
cones, put two cones about
six yards apart from each
other to simulate two
goalposts. The goalposts
will be located at the end of
the cones.
Then, shuffle through the
cones. As you get to the end,
step into the goal and have
the server place balls at midrange height to your right
side. Catch each serve and
return it to the server. Then,
go back to first cone and
start over (take 6-10 reps).
Think it's over yet? You
haven't
even
started.
Perform above drill to your
left side, then do it while
alternating from side to side.
After that, perform previous
three drills over again, but
have all balls served on the
ground.