Hello everyone,
Today I wanted to tell you about the progression during a warm-up, in our case, when it comes to goalkeepers, our speciality.
The physical warm-up is based on the execution of several exercises where muscles and joints are involved, and whose objective is to get the body ready to achieve better physical performance as well as avoiding any type of injury.
The main goal of the warm-up is that thanks to progressively raise the temperature of the muscles thanks to these exercises, which means, we will start with easy and simple routines and then increase the intensity and complexity until achieving the perfect physical form to face the session´s main workout.
Today I bring you a recent video of a progressive workout at the Fútbol Emotion school in Zaragoza with Nacho, Joaquin, David, Fernando and Manuel.
One of the important facts during these warm-up exercises, as well as during the rest of the session, is that we have to suggest a dynamic workout, specially if we are training with 4 or more goalkeepers, in order to avoid endless waiting lines, force the goalkeepers to be standing for too much time. In order to do that, the key for the session is to design a fixed structure, and use it to connect different exercises without having to move, change, or set up new circuits or structures.
Starting with a small move and a save will be perfect to let our physical system know that we are starting the workout. Without falls nor hits. After working both sides (left and right), we start to introduce another move, which will be followed by actions, front saves, and side falls. Step by step we will start raising the level, we will keep introducing another new concept, throwing the ball, jumps with double lateral fall and shifting from one side to another. Always working both sides. For the last two exercises, we will focus on taking goal kicks. The first one will consist on a simple kick with the interior part of the foot, and then perform a jump, lateral fall, shift to another side and lateral fall again. Depending on the level, I introduce low, high and medium height shots. Finally, long shots, maximum intensity exercises on the run, speed and final shot.
/watch?v=9oOqdS5bXRE
I hope you like it
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