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Goal keeper exercises 1


1 player without a ball

1 Sideway jumps over a cone (which is lying or standing in accordance with the goalkeeper's ability to jump). The hands are held in ready position all the time.
 
2 Forward/Backward jumps over a cone (which is lying or standing in accordance with the goalkeeper's ability to jump). The hands are held in ready position all the time.
 
3 Standing on a box or edge with a height of about 20 cm. A high forward jump is performed and one leg is lifted high as a leg block. The arms are led against the lifted leg in order to close that side. Remember to practice with the other leg also.
 
4 Standing on a box or edge with a height of about 20 cm. Jump down and then a free high jump while making a X-blocking (try to reach the toes with the finger tips)
 
5 Standing on a box or edge with a height of about 20 cm. Jump down and then over a jump bar, another jump bar and at last a free high jump while making a X-blocking (try to reach the toes with the finger tips)
 
6 Stand up - lie down on the belly - stand up - lie down on the back - stand up - lie down on one side and so on
 
7 Fast asymmetric movements with both hands - both movements in circles - up and down movements - reaching out and so on. It must be avoided that both hands do the same movements synchronous but instead one hand for a while performs circle movements while the other performs up and down movements.
 
8 The same exercise as before but now with a half filled plastic bottle in each hand. Each bottle with ½ litre or 1 litre in accordance with the goal keepers strength. The half filled bottle forces the goal keeper to use more strength to control it.
 
9 The goalkeeper stands on one foot on a bench or a box (it is an advantage if somebody holds it firm to the floor). The goalkeeper jumps sideways down, lands on the other foot and jumps back up.
 
10

Shake the leg - snap kick
It can be difficult to teach a goalkeeper the correct fast movement of the leg when a shot is placed close to the feet. The following tip is received from Susanne Munk - Goalkeeper Danish Olympic Woman Team:
Zip up the trouser leg so that it hangs loose at the ankle. Then the trouser leg is folded up 2-3 times. The goal keeper must now with a snapping movement (fast kick) try to -"throw" the trouser leg down again.
 

 
1 player with a ball

1 Throw the ball up into the air and clap in the hands as many times as possible before the ball is caught again.
 
2 Throw a ball up into the air - squat and up again and catch the ball
The exercise can be made more difficult if the goalkeeper must sit down - must be on her belly - on her back and then stand up again to catch the ball.
 
3 Throw a ball up into the air - touch the floor with one hand and catch the ball again. Next time the other hand touches the floor.
 
4 Throw a ball up into the air - turn 360 degrees and catch it again. Shift by turning left and right.
 
5 The ball is held in both hands with the body bend over. The ball is now tipped a little bit upward and backward - the arms are put behind the legs and the ball is caught with both hands. The ball is again tipped a little bit upward and forward - the arms are moved in front and the ball is caught again.
 
6 The ball is held between the legs with right hand in front and left hand behind the legs. The ball is now tipped a little bit upward – right hand is moved behind the legs and left hand in front and the ball is caught. Again the ball is tipped and the arms change place.
 
7 The ball is held in front of the body with both hands. The ball is thrown up into the air, both hands are moved behind the body making a clap in the hands. Then the arms are moved forward again and the ball is caught.
 
8 Throw a ball up into the air - jump and catch the ball with both hands when the body is at the top of the jump.
 
9 Throw the ball straight up into the air and catch it again as close to the floor as possible.
 
10 Throw a ball straight up into the air - make 3 fast side steps to one side and then back again - catch the ball with both hands. Then do the same to the other side.
 
11 The ball is thrown into the air and a little bit forward. Then a forward roll is performed and the ball is caught again while the player is on he's way to a standing position.