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)

Lateral Lunge (5 Each Leg)

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Lateral Lunge (5 Each Side)
Step sideways, bend one knee while the other leg stays straight. Return to center. Targets hips, glutes, adductors.