Organization:
Area: Penalty Area
The goalkeeper(s) jog back and forth from the goal line to the edge of the 18-yard box and perform a series of dynamic movements. Make sure to add several specific movements that goalkeepers use during the training session or game. Such as rolling the imaginary ball (lunges) and catching a high ball (jumping).
Goal: To prepare the goalkeeper physically and mentally for the upcoming training session or game. A good warmup increases the blood circulation, flexibility and mobility, improves muscle function, reduces risk of injury and intensifies the goalkeepers' mental focus.
Movements:
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Jog, run, sprint forward and backwards, acceleration runs
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Butt-kicks, knee-lifts, walking toe-touch, variety of sidesteps and skipping with arm movements (circling), karaoke steps
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Leg swings, lateral hips swings, open knees, closed knees, walk on toes, walk on heels
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With multiple goalkeepers; shoulder and chest bumps, and push offs with short sprints after landing
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Goalkeeper specific movements; rolling the imaginary ball (lunges) and catching a high ball (jumping).
Don't be afraid to get your goalkeeper in 'the red' during the warmup. Reach a high intensity point.
Focus Points:
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Proper execution of all movements
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Intensity and focus
Variation:
Perform the certain movements with an object in their hands. For example, a stick or ball.