Dryland Training – 12U Goalkeeper
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  Jul 7, 2025
Full Training on Paper

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)

Single Leg Raises (5 Each Arm)

Single Leg Raises (5 Each)
Lie on your back. One leg bent, other straight. Lift the straight leg up and lower slowly. Warms up hip flexors and hamstrings