| The following exercises and techniques are | | | | suppleness. Many of the strengthening |
| not recommended for U14 and below unless the | | | | exercises that are isometric in nature should |
| players are very adept at shooting with the | | | | be held for only a 5-10 second count, |
| inside of their foot or their instep. | | | | depending upon the physical maturity and |
| | | | condition of the player. |
| In a breakaway situation where the goalkeeper | | | | |
| closes down space on the attacker the shooter | | | | Achilles and calves - place heel of foot on |
| may need a few extra finishing options - | | | | ground and sole of foot on ball; lean |
| namely the toe poke and the chip. | | | | forward; a partner on the other side will |
| | | | stabilize the ball |
| Toe Poke--best used when the ball is out in | | | | |
| front of the support foot and the GK is | | | | Hamstrings - put the Achilles of one foot on |
| within 2-4 yards, still upright. The toe | | | | the ball and bring chest forward |
| needs to strike the ball at ball center to | | | | |
| keep it on the ground. The leg swing is just | | | | Hamstrings and buttocks - while standing with |
| part of the running stride. Toe pokes should | | | | legs straight as possible, circle the ball |
| not be taught too young (in my opinion), as | | | | around the feet with the hands; spread the |
| it is a tough habit to replace with the | | | | legs and circle the ball around each foot |
| technique that should be used in greater than | | | | |
| 90% of the shooting chances. | | | | Back and Hamstrings - with legs straight and |
| | | | spread, reach ball back between the legs as |
| Setup: The attacker starts about 40 yards out | | | | far as possible; bring ball forward, arching |
| from the goal and speed dribbles or is served | | | | back and neck looking upward, with only toes |
| a ball to run onto towards goal. The more | | | | and ball touching the ground |
| speed the attacker can generate, the better | | | | |
| the training will be. The attacker is to toe | | | | Shin and Thigh - point toe down and press top |
| poke a shot by the goalkeeper into goal. | | | | of foot against the ball; ball must be |
| Initially a cone about 10 yards out from the | | | | stabilized against a wall or another player; |
| goal can be used to imitate a GK. Ask the | | | | player should feel the pressure in the thigh |
| GK(s) to use this exercise to time their | | | | and shin |
| close down and not go into breakaway dives. | | | | |
| They can try to stop the shot with low hands | | | | Groin - same as above except use inside of |
| by stopping forward movement each time the | | | | the foot; player should feel the pressure in |
| attacker is going to touch the ball. This is | | | | the inner thigh and groin |
| a shooting exercise, but some specific | | | | |
| techniques can be worked on with the GKs | | | | Outside Thigh and Shin - same as above except |
| without compromising the shooting. | | | | point the toes inward and use the outside of |
| | | | the foot |
| GK Chip--this technique is best used when the | | | | |
| GK comes out too quick and | | | | Thigh - with ball positioned between the |
| | | | backs of two players, lower into a squat |
| there is still a lot of room to get the ball | | | | position, hold and return |
| in the air or when the GK goes into a | | | | |
| breakaway dive too soon. | | | | Abdominals - hold ball between feet and in |
| | | | the air; do crunches; or reach up and touch |
| Setup: Same setup as above, except the GK | | | | ball on each sit-up |
| should come out to between 6-9 yards as the | | | | |
| attacking is closing in on the penalty area. | | | | Hip Flexors, Back, and Abdominals - resting |
| A cone (or stationary GK) can be placed in | | | | on forearms, ball between feet and off the |
| this area initially. Progress to using GK | | | | ground with legs as straight as possible, |
| movement (remind the GK of their | | | | move the ball in a figure eight; with a |
| vulnerability when they come out too soon). | | | | partner, each player circles the ball around |
| | | | the other player's ball |
| To create an environment for the quick chip | | | | |
| over a diving GK, place a ball 10 yards out | | | | Abdominals - resting on forearms, ball |
| from the goal. Have the attacker dribble | | | | between feet and off the ground, bring knees |
| towards the ball. As the attacker approaches, | | | | to the chest, then extend the legs; with a |
| the GK times his run out to make a diving | | | | partner, extend the legs to one side, |
| save on the stationary ball. The attacker | | | | alternating sides with the partner |
| should chip the GK as he dives. Of course, a | | | | |
| stationary prone GK can be used. Be sure the | | | | Lateral Abdominals - lying on back with ball |
| GK protects himself with the forearms and top | | | | between feet and legs straight up in air, |
| lower leg in front of and covering the head | | | | lower the ball to one side maintaining the |
| and torso while in this position. | | | | "L" shape; raise up and lower to the other |
| | | | side |
| Here are just a few stretching and | | | | |
| strengthening exercises that players over age | | | | Arms - pushups with one hand on the ball; |
| 12 can do with a ball. It is important for | | | | either do a set with each hand or alternate |
| players to strengthen the front and sides of | | | | the ball hand on each pushup |
| their legs (shins and thigh) and stretch the | | | | |
| backs of the legs (Achilles, hamstrings and | | | | Arms - do pushups with the top of the feet on |
| thighs) and the back. Some of these exercises | | | | top of the ball |
| need to be done in pairs. Shin splits and | | | | |
| thigh pulls are more often than not due to a | | | | Neck - with partner holding ball, press |
| lack of strengthening. Running works the | | | | forehead against ball |
| backs of the legs, causing an over-balance of | | | | |
| | | | for 5-10 seconds; move to sides and back of |
| strength. A muscle that is strengthen needs | | | | head |
| to be stretched to maintain flexibility and | | | | |