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Specific Training for Goalkeepers

Translated from the original by Manel Silvestre (2007, with presentational help from Sergio Gmez)

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CONTENTS

Medicine Ball ................................ ................................ ................................ ............ 4 1.1 Ball on the Head ................................ ................................ ................................ ............ 4 1.1.1 Pre-season ................................ ................................ ................................ ............................. 4 1.1.2 In the season ................................ ................................ ................................ ......................... 4 1.2 Medicine Ball Passing................................ ................................ ................................ .. 4 1.2.1 Passing from out of the water ................................ ................................ ......................... 4 1.2.2 Series of 25 metres with 3kg or 5kg................................ ................................ .............. 5 1.3 Combinations of Passing and Ball on the Head ................................ .................... 5 1.4 Variations ................................ ................................ ................................ ....................... 5 Jumps without the Ball ................................ ................................ .......................... 5 2.1 Jumps along the length of the pool ................................ ................................ .......... 5 2.2 Static Jumps ................................ ................................ ................................ ................... 6 2.2.1 Pre-season ................................ ................................ ................................ ............................. 6 2.2.2 In the Season ................................ ................................ ................................ ......................... 6 Sculling, Legs and Core (waist) ................................ ................................ ............ 6 3.1 Sculling ................................ ................................ ................................ ............................ 6 3.2 Legs ................................ ................................ ................................ ................................ .. 6 3.3 Core ................................ ................................ ................................ ................................ .. 6 3.3.1 Below the water ................................ ................................ ................................ ................... 6 3.3.2 With hands out ................................ ................................ ................................ ..................... 7 Weight Belt................................ ................................ ................................ ................ 7 Jumps and Drills with the Ball ................................ ................................ ............. 7 5.1 Passing with hands out (of the water) ................................ ................................ .... 7 5.2 Passing with Hands In (the water) ................................ ................................ .......... 7 5.3 Passes with One Person out of the Water ................................ .............................. 8 5.4 Flicks or Taps ................................ ................................ ................................ ................ 8 5.5 Shots with Two Goalkeepers ................................ ................................ ..................... 8 Movements ................................ ................................ ................................ ................ 9 6.1 Positional Movements relative to the Attack ................................ ....................... 9 6.2 Movement in Man-Down ................................ ................................ .......................... 10 6.3 Special Movements ................................ ................................ ................................ .... 11 6.3.1 Helping the centre back on the foul within five metres ................................ ....... 11 6.3.2 Helping in counter-attack on a foul within 5m ................................ ....................... 11 6.3.3 Movement to help on the expulsion of the centre back ................................ ....... 12 6.3.4 Other situations ................................ ................................ ................................ ................ 12 Swimming ................................ ................................ ................................ ................ 12 7.1 Endurance ................................ ................................ ................................ .................... 12 7.2 Specific Endurance................................ ................................ ................................ ..... 12 7.3 Power-Speed................................ ................................ ................................ ................ 12 7.4 Explosiveness ................................ ................................ ................................ .............. 12 Shots with the rest of the Team ................................ ................................ .........13

4 5

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Weight training and the Gym ................................ ................................ .............13 9.1 Weights ................................ ................................ ................................ ......................... 13 9.1.1 Shoulders with Dumbbells ................................ ................................ ............................ 13 9.1.2 Core................................ ................................ ................................ ................................ ....... 13 9.1.3 Abductors ................................ ................................ ................................ ........................... 14 9.2 Gym ................................ ................................ ................................ ................................ 14 9.2.1 Core................................ ................................ ................................ ................................ ....... 14

10 Working with Injuries ................................ ................................ ....................... 14 10.1 Abductors................................ ................................ ................................ ................... 14 10.1.1 Swimming with feet tied and board between the legs ................................ ...... 14 10.1.2 Alert position and jumps ................................ ................................ ............................. 14 10.1.3 In the Goal ................................ ................................ ................................ ........................ 14 10.2 Shoulders ................................ ................................ ................................ ................... 14 10.3 Hands and Fingers ................................ ................................ ................................ ... 15 10.4 Back ................................ ................................ ................................ ............................. 15 Translation notes: ................................ ................................ ................................ .......15
The drills are based on training for goalkeepers at senior level, in pre-season and during the competitive season itself. During the season itself, it takes into account weekly training in preparation for matches at the weekend. Thus training progresses from endurance to speed-power; as the week runs from Monday to Friday: y y y Monday and Tuesday the main days dedicated to endurance Wednesday to power-endurance or power-speed and Thursday and Friday to pure speed.

The ideal distribution of drills is based on a variety of work elements, without abusing one particular type of element. For example: although we have specific medicine ball work each day of the week, we combine it with jumps, movements with the ball and so on.

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1 Medicine Ball
y Types of weight: o Moderate (3kg) o High (5kg) o Maximal (10kg) Warm-up: (applicable to all stages of the season) o Ball on the head: 10 x 15 work 15 rest, 3 or 5 kilos.

1.1
1.1.1

Ball on the Head


Pre-season

10 x 1 rest 15 3kg 10 x 1 rest 30 5kg 5 x 2 rest 45 3kg 5 x 2 rest 1 5kg 2 x 5 rest 1 3kg 2 x 5 rest 130 5kg (maximal work)
1.1.2 In the season

Endurance (5kg) o 3 x 15 rest 15, 3 x 30 rest 30, 3 x 45 rest 45, 3 x 1 rest 1. Follow the complete series. o 10 x 1 rest 1 o 10 x 30 rest 30 Power-speed (5kg) o 3 x 15, 3 x 30, 3 x 45, 3 x 1 all with rest 15 o 10 x 1 rest 30 o 10 x 30 rest 15 Mickey Mouse (10kg) o 10 x 30 rest 30 (maximal) o 10 x 15 rest 15

1.2

Medicine Ball Passing


10 x 1 rest 15 3kg 10 x 1 rest 30 5kg 5 x 2 rest 45 3kg 5 x 2 rest 1 5kg 2 x 5 rest 1 3kg 2 x 5 rest 130 5kg (maximal work) 1 x 10 3kg 1 x 7 5kg
Passing from out of the water

Possible series: y y y y y y y y
1.2.1

10 x 30 passing 3kg or 5kg: y y y y Facing forwards Laterally Receiving close Receiving high and behind

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1.2.2

Series of 25 metres with 3kg or 5kg

y y y y

Two players moving laterally One in front, one behind Moving laterally making passes requiring a lateral jump and regaining a vertical position before making the next pass. Receiving high and keeping the body up in the water with arms extended.

1.3

Combinations of Passing and Ball on the Head


1 consisting of: passing for 30; ball on the head, one player for 30; passing; ball on head, the other player The resting player has his hands out. 5kg weight

10 consecutive series of: y y y

The same in fractions of 1 and with 3kg: y y y 2 consisting of: passing for 1; ball on the head, one player 1; passing; ball on the head, the other player The resting player has his hands out. 3kg weight

1.4
y y y y

Variations
Take the ball to the bottom using eggbeater or breaststroke kick Alternating left and right-hand passes Glides with the ball half-submerged And so on

2 Jumps without the Ball


2.1
y y

Jumps along the length of the pool


Sideways with 1 hand as though to the corner and base of the post Sideways with 1 hand as though to the corner and base of the post after one, two and three fakes Sideways with 2 hands as though to the corner and base of the post Sideways with 2 hands as though to the corner and base of the post after one, two and three fakes Sideways with 2 hands as though to the corner and base of the post, keeping hands out, regaining vertical body position with extended arms Vertical and high with 2 hands as though for shot over the head Vertical and high with 2 hands as though for shot over the head with 1, 2 and 3 fakes Vertical and high with 2 hands as though for shot over the head and staying high with hands out and extended Lob right and left Lob right and left after 1, 2 and 3 fakes Low penalty in cross position High penalty in cross position Deceptive penalty Penalty to right and left

y y y

y y y

y y y y y y

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Combination of 3 or 5 types of jump and variations of jumps

2.2
Drills: y y y y y

Static Jumps
Laterally moving alert position with half-jump to finish (3 metres) Sideways jumps as though to the base of the post Sideways jumps to the corners Vertical jumps with two hands up and as though for a shot over the head (intercalar) Lob jumps (just 6 jumps)

Drill variations: y y y y y y
2.2.1

Various two-handed jumps Shots over the shoulder From positions 1 to 5 with two hands and recovering, with hands out of the water Glides right and varied jump left and vice-versa Shot over the head with one hand And so on.
Pre-season

y y y y y y y

5 series of varied jumps for 2 with 1 rest 10 series of varied jumps for 1 with 30 rest 1 series of varied jumps for 5 10 series of 15 jumps 5 series of 30 jumps 2 series of 60 jumps 10 series of sprint for 5 metres 10 jumps, sprint 5 metres 10 jumps, sprint 5 metres 10 jumps
In the Season

2.2.2

Monday or Tuesday: 3 series of 5 drills 30 work each 1 (minimum 10 long jumps) Wednesday or Thursday: 3 series of 5 drills 20 work each 1 (minimum 10 quick jumps) Friday: 3 series of 5 drills 10 work each 1 (minimum 10 explosive jumps)

3 Sculling, Legs and Core (waist)


3.1
y y y y y

Sculling
Lengths of the pool Glides sideways, forwards and backwards Movement in circles, legs together and shoulders out Legs straight (feet and knees out) forwards and backwards (abdominals) combined with extending the legs Dorsal movements forwards and backwards

3.2
y y y

Legs
Vertical legs forwards, backwards and sideways The same series with a medicine ball In the goal, series of four glides touching the crossbar

3.3
3.3.1

Core
Below the water

Sideways movement of the core with arms on the neck

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Circular movements of the core with arms on the neck


With hands out

3.3.2

y y

Sideways movements of the core Circular movements of the core

4 Weight Belt
2kg: Valid for every type of goalkeeper training y y y y y y 3kg: The same work of less duration 4kg: Very short periods of work Training matches Jumps (medium duration) Medicine-ball (medium work) Shots (15-25 minutes) Sculling Etc.

5 Jumps and Drills with the Ball


In pairs:

5.1

Passing with hands out (of the water)

Warm-up and lengths of the pool: Two hands Right and left hand Tapping the ball in various directions with various ways of receiving it (right, left, high, low, lobs and so on) Lengths: Two goalkeepers sideways (right, left, etc.) One in front, the other behind (right, left, etc.) Sideways with leading passes, received with two hands, regaining vertical body position once the ball has been caught.

5.2

Passing with Hands In (the water)

Passes above the head: important points: rapidity, alert position, returning quickly, explosiveness Series of 15 reps.

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5.3

Passes with One Person out of the Water

In series of 30 Types: Passes over the head, received with two hands Passes to the side, received with two hands Passes to the side, received after lunge with one hand and returning With hands out, fast shots in range of the arms, including lobs Shots to the water in front of the goalie, receiving and pulling down with two hands, quickly moving to lobs Throws further away, lunging with one hand (right, left) after making a sprint

5.4

Flicks or Taps

Series of 5, 10 or 15 flicks of the ball at the goal without the ball touching the water (another player supplies the balls).

5.5

Shots with Two Goalkeepers

A lot of balls Series of 15-10 shots Types of shots, to: y y y y y y y y y y y y y Corners (strong shot) Corners (lunge with one hand) Corners (lunge with two hands and coming back to vertical) Base of the post (strong shot) Lobs (the goalkeeper on 2 metres in the middle comes back with one hand to the right or left) Quick-fire, close range saves with hands out (very quick, varied, shots, with an emphasis on quick reactions) Quick-fire, close range saves in alert position (very quick, varied, shots, with an emphasis on quick reactions) Jump with two hands to position1 to 5 without putting hands in the water and shot to the corner: x 5 from two metres Glide position 1 to 5 and lob from position 4 to the far post or shot to the near post Shots at position 1 from two metres (counter-attack) Shots at position 5 from two metres (counter-attack) Penalties And so on.

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6 Movements
6.1 Positional Movements relative to the Attack
Attacking positions:

The ideal position of the goalkeeper relative to each attacking position: the half-moon will be more open or more closed depending on the goalkeeper, the opposition and so on; but it is obvious that the goalkeepers positions are in an ellipse, while the players positions are in more of a semi-circle.

Positional movements relative to the attack will vary according to the movements made in the positions. From 1 to 2, the glide will be direct in an imaginary line between the positions.

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From position 2 to 5, the movement is quicker by taking the shortest path seeking the imaginary line to position 5 and then moving forwards towards the ideal position.

6.2

Movement in Man-Down

Man-down movements depend on the defence deployed by the team in each position. In general, if the defence is closed, the radius of action is less and the glide required will be less.

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On the other hand, with an open defence, the goalkeeper has to cover more of the goal.

6.3
6.3.1

Special Movements
Helping the centre back on the foul within five metres

7m in the diagram should read 5m; boya = centre-forward

6.3.2

Helping in counter-attack on a foul within 5m

7m in the diagram should read 5m; falta = foul

If a foul is committed inside 5 metres, the goalkeeper has to cover a close attacker, depending on whether or not there is a defender.

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6.3.3

Movement to help on the expulsion of the centre back

If the ball is on the outside and there is an exclusion (expulsion al defensor) at centre forward, the goalkeeper should cover the centre forward (boya), while the defence positions itself to stop a quick pass.

6.3.4

Other situations

In addition to these well-established movements, there are an infinite variety of movements that can be used depending on the situation of the ball, markers, attackers and so on. For example: y Going out to a counter-attacking player outside 5 metres, if you dont succeed in stealing the ball, concede a foul, take the ball and move it away towards your own two metre line (you get an expulsion, but stop a direct goal from 5m and your team still hs the chance to defend a man-down). In man-down, you can lean on the post when the wing comes very close.

7 Swimming
7.1 Endurance
In general, we make the most of the early days of the week to do lengths of swimming, similar to field players, which might amount to 2000 or 2500 metres, including series of breaststroke and butterfly.

7.2

Specific Endurance

The second and third day, work will be of about 1000m, involving short series (50m) of freestyle and butterfly with breaststroke legs, with good speed and a good deal of rest.

7.3

Power-Speed

The next to last day before the match, the workload comes down to around 500m. The repetitions will be very short (25 and 12.5m) of freestyle and breaststroke. Theres a prevalence of very fast arms and plenty of rest.

7.4

Explosiveness

The day before the match: some 300-400m of which about 100 or 200 are just of pure explosiveness. Repetitions of 12 to 20m. with increased tempo of strokes, great explosiveness in the repetitions and a lot of rest. Breaststroke: very short stroke, high body

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Freestyle: very short stroke, head up

8 Shots with the rest of the Team


These are specific shooting drills for the goalkeeper, distinct from technical and tactical shooting drills for outfield players. y y y y y Each player, two balls at positions 1, 2, 3, 4 and 5: one shot each player in this order: 1-23-4-5-1-2-3-4-5 Each player, two balls at positions 1, 2, 3, 4 and 5: one shot each player in this order: 1-52-4-3-1-5-2-4-3 Each player, two balls at positions 1, 2, 3, 4 and 5: one shot each player in following no pre-determined order Small arc, very close to the goal, where the posts and two metres mark positions 1 and 5 and position 3 is at 4 metres Positions 1, 2, 3, 4 and 5 with a ball, moving it quickly with fakes and random shots. A game can be played (to encourage motivation) with the following rules: o Goal 1 point to the players o Save 1 point to goalkeeper o Goal off the post 2 points to the players o Save with two hands 2 points to the goalkeeper o If the ball is dropped 1 point to the goalkeeper

The exercises above can be applied, with the proviso that shots and passes are bocic and suecos (shot variations). The goalkeeper can do series with hands in the water and other series with hands out of the water.

9 Weight training and the Gym1


These drills are elements to add or substitute from normal work for all the team in its normal preparation.

9.1

Weights

Use the heavier load in the early days of the week.


9.1.1 Shoulders with Dumbbells

Make movements like those in the goal with 4 or 5 kg, in series of 20 or 15 repetitions, all drills starting in the alert/sculling position: y y y
9.1.2

1 extending arms above and forwards as for a shot over the head to the side Opening arms in a cross high with the shoulders and to the side Opening arms in a cross high with the shoulders and forwards
Core

With a 5 or 10 kg plate, legs together, weight on the chest: y y y 40 reps of lateral movements 40 reps turning the trunk to the right and left 20 reps forward and upward (lumbar)

With a 5 or 10 kg plate, legs apart, weight behind the head y y y 40 reps laterally 40 reps turning the trunk and lowering the knee 20 reps forward-knee right-knee then left

NOTE: Land work depending on Strength and Condition (S&C) specialist guidance

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9.1.3

Abductors

Only work in the gym when not able to work in the water y y y 20 reps 40% 15 reps 60% 10 reps 80%

9.2
9.2.1

Gym
Core

With a long bar behind the head and legs apart y y y y 40 lateral reps 40 reps turning the trunk to the right and left 40 reps turning the trunk inclined to the back (like for a lob) 40 reps forward-back-middle-knee right-knee then left

On an abdominals bench: in addition to normal, lower sideways with two hands On printom and feet on a trellis: lower slowly and come up explosively (extending abductors, ideal for prevention of groin injuries).

10 Working with Injuries2


10.1 Abductors
10.1.1 Swimming with feet tied and board between the legs

Very important, never work alone with a board between the legs, which forces you to engage the abductors.
10.1.2 Alert position and jumps

With feet tied y y Sculling of all types with a vertical body. Working the arms. Jumps sideways and vertical

With feet on the trough of the pool y y


10.1.3

Sculling sideways and vertical Jumps sideways and vertical (these are very difficult)
In the Goal

With a severe injury: y y With body almost flat on the water (first-time shots) Injured leg extended, work with body a little to the side with all the weight on the good leg (first-time shots)

With a light injury: Body in seated position, almost curved, legs a long way forward (first time shots)

10.2 Shoulders
y y y y All types of legwork Sculling only with the good arm Jumps to the good side only In the goal, only working the good side

NOTE: depending on physiotherapists guidance

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10.3 Hands and Fingers


y y y y All types of legwork All sculling All jumps In goal, it depends (on things like capability, if theres a match that week, what protection is available, etc.)

10.4 Back
y y All types of vertical legwork All sculling

Translation notes:
The text refers to presin as sculling with the hands with active eggbeater, being in a position ready to receive a shot, and, if done with high intensity, being in an alert position. Ive translated desplazamiento as glide: it may be better translated as displacement or slide, or even shift. Im interested in views on this. Ive translated cintura as waist, although it seems to refer the middle of the body, the core or the abdominals. Palmeos: taps; maybe could be translated as slaps; anyway it involves using the palm of the hand to propel the ball. Where Ive used he or his or him, this should read he/she or his/her or him/her. Where the word lateral is used, it can usually be replaced, more colloquially, with sideways. Devolucin is translated as lunging for the ball. References to 7m in the original text have been replaced with 5m, thanks to the rule change. Some diagrams still have the old 5m line. Land, gym and training related to injuries should only be attempted with S&C and physio guidance. Unsure of meaning (they have been translated literally): movimientos dorsales, piernas verticales Unable to translate: intercalar; printom UK English is used.

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