Skills Sessions

Goal Keeper Fitness

Goal Keeper fitness training is quite different to that of a field player. Recently I received an email from someone who visited my site who asked for some fitness tips. Im not trained in physiology or strength/conditioning so it is important that you consult a professional before undertaking any of the following suggestions.

Dynamic warm up
I suggest you follow my warm up http://www.rachaellynch.com.au/category/skills-sessions/flexibility/

GK specific Running session:
2×5 ew Lateral jumps for height, walk back
Lateral hops x2 ew el – 3 hold-3 continuous, walk back
4x 3xshuttle 10m forward/5m back, walk back

6x20m sprint jog back in between. 2 mins rest
5x10m sprint jog back in between. 1 min rest
5x5m sprint walk back in between

3×3 T drill – 5m forward, 5m left, 10m right, 5m backwards 1 minute rest in between

If you are wanting to improve your footwork/speed/agility you could try some ladder drills http://www.rachaellynch.com.au/skills-sessions/skill-session-9-goalkeeper-speed-work/

Strength
Some ideas for short workouts that combine strength and aerobic training:
50sec bike/run
40 body weight squats
30 sit ups
20 push ups
x5 rounds as quick as you can

For some general conditioning I would usually do a bike session rather than a long run.
Bike Conditioning
5min warm up
5min block-10sec hard 10sec easy
3min moderate steady
5min block-5sec hard (every 3rd out of seat) 5sec easy
3min easy steady
5min block-15sec hard 15sec easy 10sec hard 10sec easy 5sec hard 5sec easy
3min moderate steady
5min block-15sec hard 15sec easy 10sec hard 10sec easy 5sec hard 5sec easy
5min easy cooldown

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