For When We Get Back

#askEV

I often get questions about what is a good, solid pre-game warm-up for GKs.  So, when we do get to go back out and play matches again, below is a warm-up regimen that I put together for the GKs from Tennessee Soccer Club a couple of years ago.  These GKs are all Youth GKs, ranging in ages U12 through U19.  Obviously, GK abilities vary, and GKs should adjust for their levels; but this gives you a pretty fair idea of what I think a good GK Warm-up would entail.

NOTE:  As with all things GKing....this is not the only answer.  Use what helps, throw out what doesn't!

 

TSC Goalkeeper Suggested Pre-Game Warm-Up Routine

2 GKs, 2 Soccer Balls, 4 cones

(GK warm-up to commence after team dynamic warm-up)

        Easy Jog back-and-forth across 18 yard box. 3x back-and-forth (with or                  without ball--preferably with a ball at feet)

• Warm-up Throws 30x Total  (15 each GK)
• Warm-up Bowling 30x Total
• Warm-up 2-touch 30x Total
• Warm-Up Volleys 30x Total
• Individual Stretch 1 minute
• 4-cone footwork and catch from Post 20x Total   (10 each GK)   L post, R post
• Warm-Up Roll-downs 3x each side  Starting from Sitting, Knees, Standing  (each GK)
• Individual Stretch 1 minute
• Crosses from Flank 8x from each side  (each GK)
• Shots from top of D 8x from each side  (each GK)
• Shots from 18 yd line 8x from each side  (each GK)
• Individual Stretch 1 minute
• Any additional work that GK feels he/she needs

 

This Warm-Up plan assumes a 45 minute window for pre-game activities.  If less time, cut warm-up short by reducing number of reps per exercise.

ALWAYS follow the direction/wishes of the Head Coach regarding pre-game warm-up and preparation.

 

May the ground beneath your dive be soft.  May your goalposts be 3 feet wide.  May the other team shoot everything right at you.

All the Best--EV

 (Thanks for the photo, Google)