Region
1 ODP Goalkeeper Staff
Warm -
up
1. Line -
cone drill: -high knees 2x
-knees
to chest 2x
-two
up, one back 2x
-right
foot 2x
-left
foot 2x
-knees
to chest 2x
-clear
3 2x
-high
knees 2x
----------------------------------------------------------------------------------------------------------------
(Catching)
REST:
catch
20 dropkicks from 12 yards out
----------------------------------------------------------------------------------------------------------------
Sprints
2. 10 x 6 -
18 - 11 sec.
----------------------------------------------------------------------------------------------------------------
REST:
catch
20 dropkicks from 12 yards out
----------------------------------------------------------------------------------------------------------------
Lateral
Quickness
3. goalpost
drill - 4 sets of 10 with 20 situps in
between - 27 sec. ea.
----------------------------------------------------------------------------------------------------------------
REST:
catch
20 dropkicks from 12 yards out
----------------------------------------------------------------------------------------------------------------
Vertical
Explosiveness
4. two cone
drill - 4 sets 20 sec. a piece with 30
second rest in between
- must hit rope with knees or
fails, cannot stop jumping!
----------------------------------------------------------------------------------------------------------------
REST:
catch
20 dropkicks from 12 yards out
----------------------------------------------------------------------------------------------------------------
Footwork
5. dot
drill: - two feet out, two feet
in, two feet out 6x
-
right foot figure 8 6x
-
left foot figure 8 6x
-
2 feet out, 2 feet in, 2 feet out & turn 6x
-
2 feet out, left foot in, 2 feet out, right foot 6x
3 sets
under 60 sec.
REST:
catch
20 dropkicks from 12 yards out
----------------------------------------------------------------------------------------------------------------
Diving
6. 10 shots
from 18 yd. - if dive back more than 1
x you fail test
----------------------------------------------------------------------------------------------------------------
REST:
catch
20 dropkicks from 12 yards out
----------------------------------------------------------------------------------------------------------------
Breakaways
7. mirror
drill breakaways live - both gk and
server start 5yds from balls, 12 chances
to score both will race to win
ball. gk cannot be scored on more than
2 x
----------------------------------------------------------------------------------------------------------------
REST:
catch
20 dropkicks from 12 yards out
----------------------------------------------------------------------------------------------------------------
Crosses
8. crossing
game under pressure 3 sets for 2 1/2 minutes
- cannot let in more than 4
goals
total, and cannot drop more than 1 crosses per set
-during
the crossing game one gk is taking 30 dropkicks, the other is at complete rest
----------------------------------------------------------------------------------------------------------------
Out of 170 dropkicks you may not bobble or drop more
than 8 balls or you fail
You may not go over any of the allowance “mistakes” or
you fail