Shoulder blades are pulled together and chest is held up and out. Feet are placed beside each other, approximately hip width apart. Bar is centered on the upper back (on top of the trapezius) below the seventh cervical vertebrae to assure a straight torso. Hands are placed evenly on the bar utilizing a slightly wider than shoulder pronated grip with thumbs around the bar. If you use a barbell, the bar is evenly loaded and both sides are locked with collars. This activity can be done with a barbell or dumbbells.
Soccer goalkeeper training videos full#
Use a full range of motion, allowing the heels to drop below the height of the raised surface. Hold momentarily controlled before lowering. Heel are raised in a rapid but controlled motion as high as possible. Equal repetitions should be performed with the toes pointing straight, pointing in and pointing out. Place the balls of both feet near the edge of the raised surface. Stand on a raised and stable surface – like a lifting platform. Allow the arms to straighten fully when lowering the bar Do not allow the low back to leave pelvic neutral or allow the upper back to round. Slowly lower the bar again in a controlled manner. At top position, the elbows are higher than the shoulders. Pull the bar in a slow and controlled motion from straight arms until the bar touches the collarbone. The palms face towards the athlete and thumbs around the bar with the elbows pointed outwards. Knees are slightly bent and low back is in pelvic neutral. If you use a barbell, the bar is evenly loaded and locking collars are utilized. This activity can be done with either a dumbbell or a barbell. Raise the bar in a slow and controlled motion attempting to get the shoulder summit to touch the ear. Arms are straight and elbows are pointing out. The palms face towards the athlete and thumbs around the bar.
Soccer goalkeeper training videos professional#
These activities should all be programmed for the proper resistance (weight), repetitions and recovery time between sets by a fitness professional for your specific development level, age and mass. I would certainly advise assuring that your personal physician, certified athletic trainer (ATC) and certified strength and conditioning specialist (CSCS) all approve of any training program and (as this is a very advanced training protocol), you understand that this protocol would require a base of general fitness training for 18-24 months prior to performing these activities in a safe and effective manner. The activities in this issue and the next issue will allow for a faster and more effective performance with the activities in issue # 148. The advanced lifts require a base of training before they can be safely and effectively performed. It is very important to move through the progression and not move to the more advanced lifts. In the effort for a more powerful and higher vertical leap, I present the following lift progressions for free-weight training. One of the most common goals for goalkeepers in soccer is improvement in vertical leap. Update: Take a look at the Coerver Goalkeeping Essentials DVD.Īs a Certified Strength and Conditioning Specialist, I am often consulted for development of resistance training progressions to improve goalkeeper-specific fitness. Fitness: Resistance Training for better vertical leap Part 1
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