| Andrew Asked:
Dear Andrew, Every goalkeeper should have a good warm up before every game. Every goalkeeper should do a warm up that they feel comfortable with. The following is a typical warm up that I look to do before my games. Give it a try. Use what you like and add what you need. Some keepers like to do more work and some like less. It is completely up to you. I first start by doing an active warm up back and forth inside of the 18 yard box:
After an active warm up I do a few static stretches:
After a good jog and stretch, I work on my touch with my feet:
Diving progression:
Rest and stretch what is needed Then I get in goal for shots. I have a server work their way around the 18 yard box, starting at the end line and working in an arc to the other end line. I usually take about 10 to 12 shots per arc. See attached diagram. I usually will do two arcs total. The first arc I have the server hit the shots close to me so I am not doing much diving. This is to work on handling and getting adjusted to the speed of the ball. The second arc the server is free to try and score. Rest and stretch what is needed Next, I get ready for crosses. I have a server stand in front of me about 5 yards out. The server will toss the ball high in the air to their side for me to take a few steps and jump to get it. I do it to both sides a total of 6 times. Next are crosses. I have a server play crosses into the box. The server should change their position while they continue to cross the ball. Also, it is good to have the server switch up the type of crosses. Some should be high floating balls others should be driven in. Final, I end with a few goal kicks and punts to finish it off. As for helpful little tips, some goalkeepers do like to chew gum during games. I feel that this is a personal decision. I personally do not do it, but I do see a lot of goalkeepers do it. Of course chewing gum during the game could be a choking hazard. One small thing that I have done in the past is wearing a rubber band on my wrist. Visualization before a game is something that all goalkeepers should do before a game. You should play a highlight reel in your mind of some of the good saves that you have done in the past. You want your thought to be extremely positive. Sometimes when you are thinking on past games some negative thoughts can creep in. When you have a negative thought, lightly snap the rubber band against your wrist. This is a physical trigger for you to get your mind back on positive thinking. This was a technique that I got from one of my good friends, Bryan Beymer, who is an excellent golfer. This might be something that you would like to try. I hope that this information was helpful. Please let me know if you need me to further explain anything. Once again, thank you for submitting your question to Ask the Goalkeeper. Chase Harrison Ask the Goalkeeper |
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Pre-game Goalkeeper Warm Up |
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