Week 6

Week 6 at home workout: https://youtu.be/ow_GJAnH6CU

Aim to complete this session at home three times during the week. You should focus on ball skills the other days that have been sent out by your coach. You can utilize any items available to act as cones.

Warm Up

Complete a mix of the following: light jog/skip/sidesteps. Any dynamic stretching you need.

Core Warm

1 x 30 second high plank ball pull-throughs
1 x 30 second bicycles with ball
1 x 30 second hollow hold

Repeat 3 times. If the rep scheme isn’t challenging enough add more time to push yourself. Concentrate on good form, keeping your core tight.

Ball Familiarity

20 ball around the hip
20 ball around the knees
20 ball around the ankles
20 hands behind to in front catches (if to hard allow ball to bounce once)

Repeat twice through, changing direction of pass arounds for second set.

Handling Work

Begin on your knees, in a good set position with your hands up and not sitting back on your heels. Complete the following:

20 volleys/throws to the face
20 throws to the right for a collapse
20 throws to the left for a collapse

Now begin with one foot up in the kneeling position. Before the serve you will stand up to your normal set position as quick as you can before receiving a serve. Alternate which foot starts up each rep. (set of 20 would equal 10 reps left foot/10 repos right foot). Complete the following:

10 volleys/throws to the face
10 mid-height throws/volleys
10 low serves for scoop
10 throws to the right for a collapse
10 throws to the left for a collapse

Finally begin back on your knees again. Now you will again stand up as quick as you can to establish your set position. And complete the following:

10 volleys/throws to the face
10 mid-height throws/volleys
10 low serves for scoop
10 throws to the right for a collapse
10 throws to the left for a collapse

Footwork

Drill 1 Use objects to set up the following:

GK x x x S

You will complete footwork through the cones before taking a serve that will be above waist height. Roll the ball back, complete footwork around either the right or left cone before receiving a second serve along the ground. Complete the following:

10 in/out through cones (5 each way)
10 forward shuffle through cones

Complete 2 sets of this. Controlled tidy footwork. Hands and head stay still.

Drill 2

Set two cones or objects 6 yards apart to create a goal. You will start in-line with one of the ones facing outward. On the servers shout you will recover to the center of the goal for a strike.

x x

GK ——>

Complete the following:

10 from the right cone
10 from the left cone

Complete this for 2 sets each side. Focus on head turning first. Look for when the server is about to serve so you can be still, set and ready.

Cool Down

Ensure you stretch or lightly jog for five minutes after the session.

If parents/siblings are unavailable to serve adapt the session as best you can. Use static balls to dive on, use a wall to throw your own serve off or just concentrate on the footwork element in all drills. Ensure serves aren’t coming too early. Allow the gK to get still and set.