Plank (30 seconds)

Plank (30 seconds)

Plank (30 seconds)

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Start face down on the floor with elbows under shoulders and legs extended. Lift your body so it forms a straight line from head to heels. Keep your core tight, hips level, and avoid sagging or arching your back. Hold the position with steady breathing

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)