GOALKEEPER’S SKILL AND CONDITIONING PROGRAM  (SCP) – winter break

By Maren Rojas

Region 1 ODP Goalkeeper Staff

 

            DESCRIPTION                                                                    TIME minutes                      

 

1.         Sit on butt – throw in air – jump and catch                                      1

 

2.         On side – throw in air – jump and catch                                         1

 

3.         Stand, bounce ball off ground – catch in air, bounce again                     1

 

4.         2 balls (10 yds apart) Set – step – dive                                          1

 

5.         Ball on ground (knees up and over)                                                   30 sec.

 

6.         Ball in hands, touch line, jump and touch crossbar                                    1

 

7.         Ball 7 yds in front of you, breakaway save at ball                          1

 

8.         Toss ball over shoulder – smother dive on                                     1

 

9.         Dot drill                                                                                                           1

 

10.       Toss ball off foot – chase down and smother save                                   1

 

-Rest time is 1 minute between exercises  (1:1 ratio of work vs. rest)

-After this do 5 minutes of handling (sitting on butt with a ball knocked to you)

 

-Also take 100 crosses

 

This should take you an hour (the pressure training should take 15 minutes, 5 minutes of handling, and the final 40 minutes of crosses) Ignore the SCP II on your calendar just do this same routine – it covers most of your game and you only have to do it 3x’s in the month of January.  If you think of other exercises we did you can substitute – just make sure they are of like description (for instance you could do the mirror breakaway drill if you have 2 balls instead of # 7)