Drills for
Fast Getup
After a Save
These drills are provided by Uwe Moldrzyk who writes:
"I am a German Zoologist (and of course a Goalkeeper) who stays for six months at the North Carolina State University and I was really surprised about how big Soccer became in the US.
For keeping in shape to get back in the team when I will go back to Germany in October 1997, I was able to practice with Raleigh United, a kind of second team of the Raleigh Flyers.
Here are the drills I'd like to share:
A very important thing for Goalkeepers is to get the Rebound. How often do you get a shot on the goal which is too hard or too far in the corner to catch the ball. Also shots from short distance are hard to catch. The most you can do is react and block the ball. But lots of times you give a second chance to shot on the goal. Now you should get up as fast as possible and get back in the right position, before the attacker can score. (As seen in the recent DC United/Leeds United match.) The following drills are all to practice the fast "getup" after a dive.
- One keeper with a trainer (can be coach or second keeper or anyone else willing to help)
Keeper in the middle of the Goal, face to the field. One Ball is placed on the left side of the keeper at a distance of about 1 Yard. The Goalie should be able to touch the Ball with his left hand without moving.
The Coach is in a distance of 3 - 5 yards from the keeper with a second ball. The coach rolls the ball (or kicks it on the ground) to the right side of the keeper. Not too far but the keeper should be forced to dive, catch the ball throw it back, get up, touch the ball to the left and dive again. The speed should allow fluid movements but don't get the keeper into too much pressure. repeat 8 - 10 times then 30 seconds to 1 min. break. Change sides. repeat twice.
Goal of the drill is to get back on both feet as fast as possible and going for the second dive.
- Two Keepers.
Use four balls to form a square. Distance between the balls: 5 - 7 yards, depending on the size and ability of the keepers.
One Keeper on the front right ball, the other on the left rear. At the coach's command, both keepers move in the same direction by diving for the next ball, getting up, diving for the next ball, etc. The object of the game is to reach the other keeper. Continue until one keeper gets to the other, or stop after 5 circles. Allow the keepers to rest and stretch, and then repeat by going in the opposite direction.
Bye, Uwe
Another Drill for Fast Get Up
Getting back to your feet after you make a save requires strength and agility. This drill is designed to work on both.
Keeper lies face down in front of goal. Team-mate stands about 10 yards away holding ball. Team-mate slaps the ball as a signal for the keeper to get up and serves the ball. Keeper regains feet and catches the ball. (Keeper checks hand positioning to be sure that proper catching technique is used.) Note that the serve should soft and timed to ensure that the keeper can make the save. If the keeper is having trouble getting up and making the save, move back a few yards to allow more time. After the catch the keeper throws the ball back to the server and resumes the face down position. Keep this up for 1 to 2 minutes than rest.
As soon as the keeper is able to get up and make most of the saves, serve the ball to the left and right side as well as directly at the keeper. Add pace to the serve.
Finally when the keeper is very proficient, start kicking the ball at him or her.
The object is to build the keeper's confidence and ability. So, if the keeper is catching less than say 70% of the balls, move back or reduce the pace on the ball. If the keeper is catching over 80% of the balls, move closer or add pace to the ball. The server's job is to work within a range where the keeper is successful but not 100% successful.
Final progression is to replace the server with strikers who are allowed to shoot from 20 yards or so. In this case have the keeper serve the ball to the striker, dive face down, then get up in time to make the save. Initial constraints on the striker should be must shoot from 20 yards. Relax constraints on strikers as keeper becomes better able to handle pressure.
Note that this drill is physically demanding so don't work the keeper for more than one or two minutes without a chance for rest.
Les
Copyright 1996-2002 ©Les Sparks
Les Sparks had the Goalkeeper's Corner website for the Carolina United Soccer Club from 1996 - 2002.
Created:
12/20/99
Last Updated:
03/26/07
Since
February 24, 1999
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