Superman (10 times)

Superman (10 times)

Superman (10 times)

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Superman (10 Reps)

Lie face down, raise arms/legs together, squeeze glutes and lower back. Hold for 1-2 sec, then relax. Builds posterior chain strength.

Dryland Training – 12U Goalkeeper

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12U Goalkeeper.pdf

Dynamic Warm Up - On the Floor

Iron Cross (5 Each Leg)

Single Leg Raises (5 Each Arm)

Knee Extension w/ Hands Behind Knee (5 Each Arm)

Straight Leg Angle Rotation (5 Each Arm)

Prone Snow Angels (10 Each Arm)

Cat-Cow (10 times)

Shoulder Scap Push-Ups (10 times)

Downward Dog with Right-Left Calf Stretch (10 seconds)

Right and Left Leg Pigeon (10 seconds)

Jumping Jacks (3 Rounds of 20s On/10s Off)

Reaction on Wall (3 times 6 shots)

Lower Body (3 Rounds w/ 30s Rest in between)

Wall Sit (30 seconds)

Squat to Jump (10 times)

Lateral Lunge (5 Each Leg)

Upper Body (3 Rounds w/ 30s Rest in between)

Medball Slam (4-6lbs)

External Shoulder Rotation (10 Each Arm)

Bear Crawl (10 Step Ea Side, only forward)

Core (3 Rounds w/ 30s Rest in between)

Plank (30 seconds)

Deadbugs (opposite) - (10 Each Arm)

Superman (10 times)

Mobility/Stretching

Butterfly Stretch (30 seconds)

Child Pose Stretch (30 seconds)

World’s Greatest Stretch (5 Each Arm)