I'm looking for a warmup session that my 2 GK's could do on their own while I train the rest of the squad. They are average skilled 16yr olds.
Going through all the forms in this exercise should eat up a good bit of the 15 minutes, intersperse with dynamic stretching and that's your 15 minutes. [ame="http://www.youtube.com/watch?v=6tFk_HMevD4"]PGKA - "Lateral Footwork" by Ian Feuer - YouTube[/ame] My disclaimer is that I don't think is the end all be all of gk warmups. But it's pretty easy to teach and learn and you don't need a lot of space or equipment. Why I like it is you face a decent amount of shots, it works on coming set, it builds up in activity level and complexity, and the gks can see a lot of success.
They could warm out with the team at first. They can even be in the keep away part of the warm up and do the short runs. Then they separate from the rest and the keepers train together by themselves. In that session they start catching balls that are straight at them. You want those catches to be the contour catch. When they catch the ball it should be caught quietly not much noise as it hits their hands. Then they catch balls further off to the sides, then go into diving saves use the ball to break their falls.. They distribute short back to the other keeper. Then they should have a drill where they have to make the first save in one direction and move immediately to make a second save in another direction. The timing of the next shot has to be as soon as the keeper returns the ball to the server after the first shot. With in this drill after moving for example to his left for the second shot it should be rearranged that the second save would be moving to his right. No resting in between saves they should work up a real sweat. Each keeper gets three chances or four then the next keeper goes and back again. They gradually work on the different balls they would play in the game and their different distributions. Need a bag of balls your not going to wait until a ball is retrived. Then they go into catching crosses/corners under no pressure and distributing by throwing prefer to distribute a cross coming from one side to the other side. After the session they rejoin the team. Keepers should police their area first as soon as they come on the field. Look and fix what they can fix at least know what's there. Whatever is on the field that could cause problems. That could be anything.
