Vertical Medball Throw (5 times)

Vertical Medball Throw (5 times)

Vertical Medball Throw (5 times)

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Stand with feet shoulder-width apart holding a medicine ball at your chest. Lower into a partial squat, then explosively extend your hips, legs, and arms to throw the ball straight up into the air. Track the ball carefully and catch it with control before repeating

Dryland Training - 14U Goalkeeper

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Dynamic Warm Up

Skipping with Forward Arm Circles (20 yards)

Skipping Backward with Arm Circles (20 yards)

Side Skip Both Sides (20 Yards Each Side)

Iron Cross (5 Each Side)

Single Leg Raises (5 Each Leg)

Interlace hands behind the knee - Knee Extension (5 Each Leg)

Straight Leg Angle Rotation (5 Each Leg)

Prone Snow Angels (10 times)

Cat Cow (10 times)

Shoulder Scap Push-Up (10 times)

Pike Push Up (10 times)

Burpees (3 Rounds of 20s ON/10s OFF)

Reaction (3 Rounds of 6)

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

Wall Sit (60 seconds)

Lateral Lunge with Med Ball (5 Each Side)

Box Jump (16") - 6 times

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

Eccentric Push-Up (3sec) - (6 times)

Lateral Shoulder Raise (5 Each Arm)

Vertical Medball Throw (5 times)

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

Plank (30 seconds)

Deadbugs (10 Each Side)

Superman (10 times)

Mobility/Stretching

Butterfly Stretch (30 seconds)

Child Pose Stretch (30 seconds)

World’s Greatest Stretch (5 Each Arm)