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.
Complete a mix of the following: light jog/skip/sidesteps. Any dynamic stretching you need.
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.
Repeat twice through, changing direction of pass arounds for second set.
Begin on your knees, in a good set position with your hands up and not sitting back on your heels. Complete the following:
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:
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:
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:
Complete 2 sets of this. Controlled tidy footwork. Hands and head stay still.
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.
Complete the following:
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.
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.