Dryland Training - 14U Goalkeeper
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Full Training on Paper

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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)

Reaction (3 Rounds of 6)

Reaction GK1.mp4 (30.1 MB)

From a seated position, react quickly to the balls rebounding off the wall toward you.