COMBINED TECHNICAL-COORDINATION WARM-UP
- Level:
- Exercise level
- Duration:
- 20 min
- Recommended age:
- ["cadete","juvenil"]
Description
Note: The exercise consists of three different zones, but Zone 1 is always repeated regardless of the chosen sequence. Depending on the intensity, it can be performed as a warm-up or as part of the main session. Zone 1: Goalkeeper performs coordination ladder drills starting from either the right or left, then assumes a basic stance in the hoops. Here, they receive a ball from the GK coach for a frontal catch. Return pass with a hook throw to the GK coach (return to start). Zone 2: Goalkeeper performs Zone 1 and, depending on the position of the GK coach or assistant, sprints to Z2B where they can perform a jump over a rope with a mid-height lateral dive or go under it at ground level. If Z2A is chosen, they sprint and perform an aerial catch. Zone 3: Goalkeeper performs Zone 1 and sprints to Zone 3, where they perform multi-jumps over three hurdles + a zig-zag and defend the goal against a shot from the GK coach. Variants: We can implement any variations we can think of, such as different coordination ladder steps, shots in Zone 2 and Zone 3, introducing 1v1 in Zone 3, etc. Total time: 20 min for all zones. Time per zone: 6-8 repetitions (each side or drill). Recovery time: Recovery while another goalkeeper is working.
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- Animated tactical diagram
- Setup & equipment
- Coaching points
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