SPECIFIC GOALKEEPER TRAINING

By Manel Silvestre (Help aesthetic Sergio Gomez)

CONTENTS
MEDICINE BALL .............................................. 1 1.1 .............
............................. May Ball in the head .............................
................ .................................................. ..... 5
Preseason .............................................. 1.1.1 .................
................................. ...................... Season ................
............................. 5 1.1.2 ..........................................
........ ............................ 1.2.2 1.2.1 5 1.2 6 1.3 6 passes medical B
all .................................... .......................................
........... ....... 5 passes from outside the water ............................
................ .................................................. . Series 25
meters 3 kg or 5 kg ........................................... ................
.................................. . Combination passes and ball in the head ...
........................................ ......... 6
1.4 Miscellaneous ................................................ .............
..................................... .................................. June 2
2.1 2.2 NO JUMPING BALL ........................................... ............
............................... 7 long jump pool ...............................
............. ...................................... 7 Jumps static ............
................................... ............................................
...... .......... 7
Preseason .............................................. 2.2.1 .................
................................. ...................... Season ................
............................. 8 2.2.2 ..........................................
........ ............................ 8 3 3.1 3.2 8 3.3 8 PRESSURE, LEGS AND WAI
ST ...................................... ............................ Pressures
................................................ 8 ............................
...................... ......................... Legs ..........................
...................... 8 .................................................. ....
........................... Waist ..............................................
... .................................................. .........................
.....
3.3.1 Low water ............................................. ..................
................................ ............................... 8 3.3.2 Hands o
ff ........................................... .................................
................. ..................... 8 4 5 5.1 5.2 5.3 5.4 6.1 6.2 6.3 5.5 6
BELT ..................................... .....................................
............. ................ 9 BALL JUMPS AND EXERCISES ......................
...................... ................ Hands off 9 passes .....................
........................ ............................................... 9 passe
s hands in ............................................. .......................
..................... 9 an out of the water passes .............................
............... ........................................ Mates or taps .........
..................................... 10 .......................................
........... .......... Both goalkeepers Chuts ..................................
............ 10 .................................................. . MOVEMENT S.
............................................... 10 ............................
................... 10 Movements positional attack .............................
................ ..................... 10 movements in man under ...............
............................. ........................ .........................
...................... 12 Special Moves ........................................
... 13
6.3.1 Support for the marker buoy within 7m with lack ..........................
........... ............... 13 6.3.2 Lack Aid counterattack within 7m ..........
............................ ...................... 13 6.3.3 14 6.3.4 14 7 7.1 7
.2 7.3 7.4 Movement helps in expulsion from the marker buoy ....................
....... ................ Other situations ......................................
.......... .................................................. .............
SWIMMING ................................................. .....................
............................. .. Resistance ....................................
............ 15 .................................................. .............
...... Specific resistance ............................................... 15 ..
........................................... Power-speed ........................
...................... 15 .................................................. ...
Explosive ................................................ 15 .................
............................................ ...... 15
August 9 1.9 16
CHUTS WITH EQUIPMENT ............................................... ...........
........................... .............................................. 15 WE
IGHTS AND GYM ......................................... Weights ................
................................ 16 ............................................
...... ................................. Dumbbell Shoulder .....................
.......................... .................................................
9.1.1 16
9.1.2 Belt .............................................. ......................
............................ ................................. .................
............................ 16 9.1.3 abductors ................................
.................. .......................... ..................................
............ 16 2.9 17 Gymnastics ..............................................
.... .............................
9.2.1 Belt .............................................. ......................
............................ ................................. October 17 ......
....................................... WORK INJURY ............................
.... ............................................... 17 1.10 abductors .........
......................................... ................... 10.1.1 Swimming wi
th 17 feet between his legs tied and table .....................................
. ....................... 10.1.2 Pressures and jumps 17 ........................
................... .................................................. .........
........ 10.1.3 Reception ............................................. 17 .....
............................................. .................................
............................................... 17 02.10 Shoulders .............
..................................... ........................... Hands and fing
ers 18 10.3 ............................................. ......................
............................ ................ Back .............................
.................. 18 10.4 .................................................. ..
.......................... 18
Training exercises based on absolute category of goalkeepers, and distributed tr
aining periods in the preseason and season.
Taking into account the season, preparing weekly training weekend parties.
In this way the practice will gradually speed-power resistance, as the week goes
from Monday to Friday respectively, Monday and Tuesday being the main days for
the resistance, Wednesday at the power-endurance or power, speed and Thursday an
d Friday to pure speed.
Optimal distribution of the exercises is based on the variety of work items with
out abusing the same type of item, for example: if we have specific medicine bal
l work for each day of the week, then combine with jumps, ball movement , etc.
1 MEDICINE BALL
•
Types of loads:
o o o
Moderate (3kg) High (5kg) Maximum (10kg)
•
Warm: (applicable to all stages of the season).
or
Ball in the head. 10 x 15 "work 15" rest, 3 or 5 kilos
1.1 Ball in the head
1.1.1
• • • • • •
Preseason
10 x 1 'rest 15 "3lbs. 10 x 1 'rest 30 "5kg. 5 x 2 'rest 45 "3lbs 5 x 2' rest 1
'5kg 2 x 5' rest 1 '3kg 2 x 5' rest 1'30" 5kg (maximum work)
1.1.2
•
Season
Resistance (5kg)
o o o
3 x 15 "break 15", 3 x 30 "break 30" 3 x 45 "break 45" 3x1 'rest 1'. All the ser
ies in a row. 10 x 1 'rest 1' 10 x 30 "break 30"
•
Power-speed (5kg)
or or or
3x15 "3x30", 3 x 45 "3x1 'all rest 15" 10 x 1' rest 30 "10 x 30" Rest 15 "
•
Mickey Mouse (10kg)
o o
10 x 30 "break 30" (maximum) 10 x 15 "Rest 15"
Ball Pass medicinal 01.02
Series available:
• • • • • • • •
10 x 1 'rest 15 "3lbs. 10 x 1 'rest 30 "5kg. 5 x 2 'rest 45 "3lbs 5 x 2' rest 1
'5kg 2 x 5' rest 1 '3kg 2 x 5' rest 1'30" 5kg (maximum work) 1 x 10 '3kg 1 x 7'
5kg
1.2.1
Passes from outside the water
10 x 30 "passes 3kg or 5kg:
• • • •
Side Front Front Front upper and rear close
1.2.2
• • • •
Series 25 meters 3 kg or 5 kg
Two players side. One front one back. Pass side by side and front to back vertic
al jump before new pass. Front and endure high body up and arms straight.
1.3 Combination passes and ball head
10 consecutive series:
• • •
1st of 30 passes "an individual head 30" head passes second individual. The play
er rests his hands out. 5 kg load.
The same in fractions of 1 'and 3 kg:
• • •
2 'passes a' head an individual a 'head passes second individual. The player res
ts his hands out. 3kg load.
1.4 Miscellaneous
• • • •
Soak up the ground ball, bicycle or foot passes right left breaststroke Auto Mov
ing with ball semihundido Etc.
2 NO JUMPING BALL
2.1 long jump pool
• •
Hand side a post base bracket and a hand square sides and base of the post after
one, two and three threatened
• • •
Side 2 Side hands square and 2 coats base squadron and base after 1,2 and 3 side
s threatened square and 2 coats base, hold hands-out, vertical back with arms ou
tstretched.
• • •
Vertical two hands peladilla and high peladilla Vertical two hands and with 1.2
and 3 high risk. Vertical two hands and hold peladilla and high drop out and out
stretched hands.
• •
Vaseline Vaseline left and right and left right after 1,2 and 3 endangered
• • • •
Penaltys bottom up cross cross penaltys penaltys deceitfully penaltys prior righ
t and left
•
Combination of three or five jumps and jumps variations
2.2 Static Jumps
Exercises:
• • • • •
Side with medium pressure jump final (3 meters) Diving pole base side to side to
break both hands brackets Vertical jumps up and zebra (interlayer) Vaseline (on
ly 6 dives)
Variations of exercises:
• • • • • •
Jumping two hands (multiple) on shoulder Peladilla 1-5 position both hands and r
ecovered with hands out and jump right shift (change) left and vice versa. One-h
anded Peladilla Etc.
2.2.1
• • • • • • •
Preseason
5 series 2 'with 1' rest breaks several 10 series 1 '30 "jumps off a serial numb
er 5' jumps several 10 series 5 series 15 hops 30 hops 60 hops 2 series 10 serie
s 10 jumping five meters sprint, sprint 5 meters 10 jumps, 10 jumping five meter
s sprint
2.2.2
Season
Monday or Tuesday: 3 sets of 5 exercises 30 "work every 1 '(minimum 10 long jump
s) Wednesday or Thursday: 3 sets of 5 exercises 20" work every 1' (minimum 10 qu
ick jumps) Friday: 3 sets of 5 exercises 10 "work every 1 '(minimum 10 jumps exp
losives)
3 PRESSURE, LEGS AND WAIST
3.1 Pressures
• • • • •
Long pool. Lateral displacements, front, back. Moving in circles, legs, shoulder
s out together. Leg angle (feet and knees out) front and back (abdominal) combin
ed with stretch legs. Dorsal movements from front to back
3.2 Legs
• • •
Vertical front legs, back and side Same series with medicine ball in goal, sets
of four playing the rail journeys.
3.3 Belt
3.3.1
• •
Low water
Lateral movements of waist, arms at the back waist circular movements with arms
in the neck
3.3.2
• •
Hands off
Lateral movements of the waist belt circular movements
4 BELT
2kg: Suitable for all types of testing goalkeeper
• • • • • •
Matches train jumps (average) Medicinal (media work) Chuts (15-25 minutes) Press
ure Etc.
3kg: Same work shorter
4kg: very short periods of work
5 BALL JUMPS AND EXERCISES
In pairs:
5.1 Passes with hands out
Warm and long pool: Two hands right and left hand tapping it several receptions
several directions (right, left, high, low, Vaseline, etc.).
Lengths: The two sides (right, left, etc..) One front one back (right, left, etc
..) Sides with forward pass, receiving two hands, picked balloon vertical recove
ry.
5.2 Passes with hands in
Passes over the head Important: speed, expect pressure, quick turnaround, Explos
ive Series 15 rep.
5.3 out of water passes a
Series 30 "Types: Passes both hands overhead handoffs reception reception recept
ion side passes both hands after a hand boat with refund
Hands off, quick releases in the area of influence of the arms including water L
aunch Vaseline advance, receiving and return with both hands, quickly Vaseline L
aunches distant, returning one hand (right, left) after you sprint.
Mates 5.4 or taps
Series 5, 10 or 15 mates into the goal without placing the ball in the water (th
e companion feeds balls.
Both goalkeepers Chuts 05.05
Many pitches balls 15-10 Series Types:
• • • • • • • • • • • • •
Squares (chut strong) Squares (throwing hand) Squares (return both hands with re
covery of verticality) Basis post (chut strong) Vaseline (2m goalkeeper in one h
and focus back to dr. Iz.) Sprinkled hands out (Swedish boscic, spoons,€etc., ve
ry fast, very important reaction time) sprinkled in pressure (Swedish, etc., rap
id response time very important) both hands Salto 1-5 position without putting h
ands into the squad and shot 5 from two meters Displacement position 1-5 and jel
ly or position 4 of the long shot to the short position Chuts one from two meter
s (counter) Chuts position 5 from two meters (against) penaltys Etc.
6 MOVEMENTS
6.1 Movements of positional attack
Positions of attack:
Ideal position of goalkeeper in each position of attack. The crescent will be mo
re open or more closed depending on the goalkeeper, the opposing team ... but yo
u can see how the goalkeeper positions are on an ellipse, while the position (ex
aggerated) of the players are more like a semi-circle.
The movements vary depending on the attack positional shift towards completion a
nd that such positions are carried:
From 1-2, the movement is straight towards the imaginary line of the 2-position
Position 2-5 is moving faster to fetch the imaginary line position 5 by the shor
test path and then forward the ideal position to position 5
6.2 Movements in man under
The movements in man under depend on the defenses made in each position the team
.
If the defense is generally closed to defend radius is much smaller and the disp
lacement will be smaller
While the defense opened the goalkeeper has to cover more goal
6.3 Special Moves
6.3.1 Support for the marker buoy within 7m with lack
6.3.2
Aid counterattack failure within 7m
Now that the regulations have changed this rule apply to 5 meters instead of 7 m
eters.
If a foul is committed within 7 feet, the goalkeeper has to support the state of
the nearest attacker, with or without counsel.
6.3.3
Movement helps in removal of the marker buoy
If the ball is out of the buoy and expulsion is a buoy, the goalkeeper must cove
r the buoy while the defense is positioned to prevent a quick pass.
6.3.4
Other situations
In addition to these movements set, you can perform many variables movements dep
ending on the situation of the ball, markers, attackers, etc.. Examples:
•
•
leave a player in counter outside of 7m, if you can not steal the ball, missing
him, catch the ball and away toward the line of two meters of their own (you do
for expulsion, but prevents the direct goal of 7m and still have the opportunity
to defend a man down). In man down, you can support the clubs when extremely cl
ose too.
7 SWIMMING
7.1 Resistance
Usually we will use the first days of the week to do work during swimming, even
similar to field players, being able to reach the 2000 or 2500 series meters inc
luding breaststroke and butterfly.
7.2 Specific resistance
The second and third day, the work will be approximately 1000m, with emphasis on
small series (50 m) crawl breaststroke and butterfly, with pretty good speed an
d recovery.
7.3 Power-speed
The penultimate day before the match the workload even down to 500 m.
The series will be very short (25 and 12.5 m) of front crawl and breaststroke. A
rms often quite high speeds recovery.
Explosion 7.4
The day before the game: about 300-400m of which only about 100 or 200 m. Explos
ive be pure. Series of 12-20 m. With a very high frequency of arms, a large expl
osion in the series and plenty of rest. Breaststroke: very short stroke, high bo
dy Crol: very short stroke, head up
8 CHUTS WITH EQUIPMENT
Chuts specific work for the goalkeeper, Independent work chuts players' tactical
field in technical applications.
• • • • •
Two balls each player, positions 1, 2, 3, 4 and 5 a shot every player in this or
der: 1-2-3-4-5-1-2-3-4-5 Two balls each player, positions 1, 2, 3, 4 and 5 a sho
t every player in this order: 1-5-2-4-3-1-5-2-4-3 Two balls each player, positio
ns 1, 2, 3, 4 and 5 a chut each player according to an order indefinitely small
arc close to goal, where bats and two meters mark the positions 1 and 5 and posi
tion 3 is at 4 meters. Positions 1, 2, 3, 4 and 5 with a ball, fast ball movemen
t chuts threatened and indeterminate. You can make a game (to encourage the moti
vation to exercise is greater. Very valid for travel goalkeeper) with the follow
ing rules: o players scoring a point or a point stop or stick goalkeeper players
scoring two points or two-handed stop 2 points goalkeeper or if the ball falls
1 point porter
You can apply the previous years, except that the pitches and passes are bocic a
nd Swedes.
The goalkeeper can make the series hands-on and other hands-off series.
9 WEIGHTS AND GYM
These exercises are to add or replace elements of the normal work of the team in
its normal preparation.
9.1 Weights
We apply the highest load to the early days of the week.
9.1.1
Shoulders Dumbbell
Perform movements such as in goal with 4 or 5 kilos or 15 sets of 20 repetitions
, all exercises pressure starting position:
• • •
A stretching arms up in front of a zebra cross lateral opening in the side at sh
oulder height in a cross opening up to the shoulders in front
9.1.2
Waist
With disk 5 or 10 kilos, legs closed, weight on the chest
• • •
40 reps 40 reps turn sideways movement right-left trunk 20 reps up front (back)
With disk 5 or 10 kilos, weight behind head legs spread
• • •
20 reps 20 reps side and lower trunk rotated 20 reps front knee-right knee-left
knee
9.1.3
Abductors
Only work in the gym when not working in the water
• • •
20 reps 15 reps 40% 60% 80% 10 reps
9.2 Gymnastics
9.2.1 Waist
With a long stick legs behind head open:
• • • •
40 repetitions lateral trunk 40 reps right-left turning 40 repeats turning torso
leaning backward (Vaseline) 40 reps front-back-center-right knee-left knee
Ab bench: in addition to the normal, lower side with two hands.
In printom and feet on a trellis: rising slowly lower explosive (groin stretch,
ideal groin injury).
10 WORKING WITH INJURY
1.10 abductors
10.1.1 Swimming with bound feet and board between legs
Very important: Never work alone with the board between his legs, because you fo
rce to secure their abductors.
10.1.2 Pressures and jumps
With his feet tied
• •
All pressures with vertical body. Working arms. Lateral and vertical jumps
With feet on the curb pool
• •
Lateral and vertical pressures lateral and vertical jumps (the latter very diffi
cult)
Goal 10.1.3
With serious injury
• •
With the body almost flat on the water (the first chuts) injured leg straight, w
orking with a little lateral body's full support in the good leg (the first chut
s)
With minor injury
•
Body in a sitting position, almost hunched, legs too early (the first chuts)
02.10 Shoulders
• • • •
All kinds Pressures footwork break only with good arm good side good side Porter
10.3 Hands and fingers
• • • •
All kinds footwork break all pressures all depends Porter (slaughter capacity, i
f no game this week, guards, etc.).
4.10 Back
• •
All types working legs vertical pressures all