Warm-up & Ball Handling Drills
Complete 10 Reps
Speaker: This first sequence of drills that John and MJ are doing are ball handling drills. These are excellent warm-up drills for the goalkeeper, because it gets the blood moving and it gets the muscles moving in order for them to be ready for practice or a game situation. It also increases eye-hand coordination for the goalkeeper, which is obviously a very important factor. It also increases all around touch on the ball and all around familiarity with the ball, which is also very important.
This first drill is the Figure 8 Drill. If you notice, they are just moving the ball in a Figure 8 pattern, around the legs on the ground. It's very important to develop a fluid motion when doing this drill, and a good way to develop that fluid motion is to start slowly, and increase your speed as your familiarity with the drill increases. It's important to go both ways; in front of the left leg and behind the right leg, and then switch it and go the other way as well.
This next drill is also a version of the Figure 8 drill, but now the ball is off the ground. Just keep the ball moving in the same Figure 8 format, between the legs. Once again, it's important to go both ways; moving the ball forwards and also moving the ball backwards around the legs. This will increase coordination and increase eye-hand coordination as well.
This next drill is the Bounce Catch Drill. To begin this drill, start with the ball behind your legs and bounce it between your legs in front of you, can catch it there. Then bounce the ball back behind you and catch it behind you. This is an excellent drill to develop catching position when the ball comes to the front, you know they are using the W catching format. This drill is also good to develop strong and quick hands. The hands must move quickly from the front to the back, and this will develop excellent reflexes.
This next drill is called the Spider Drill. It's very simple, just toss the ball up between the legs and alternate hands front to back. The main focus of this drill is to keep control of the ball at all times.
This drill that John is doing now is called Standing Scissors Drill. This is an excellent drill to get the muscles in the legs moving and the blood flowing through the legs before a practice or a game situation.
MJ is now doing goalie sit-ups. This is just the version of the basic sit-up that you can do to strengthen your abdominal muscles, but now we are going to hold the ball in a good catching form, and bring the ball above our head and touch it to our feet. It's an excellent way to strengthen the abdominal muscles, as well as the muscles in the lower back. It's important to keep the arms and legs as straight as possible when doing the sit-up.
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