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Performance Goalkeeping
Newsletter
October 09, Issue
9: Q&A
Karina LeBlanc
Welcome to Performance Goalkeeping Newsletter,
this issue is a
Q&A with goalkeeper Karina LeBlanc of the Los
Angeles Sol and the Canadian Women's National Team. After
helping the Sol to an overall first place in
the regular season and the runners up spot in
the WPS Championship, Karina spoke with
Performance Goalkeeping about her ascent into
the professional ranks, her training routines, match-day preparations and the impact of
coaching on her success.
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As we discuss
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What was the biggest
transition from college
soccer to the professional
game and International game?
The game is more
sophisticated and quicker
than at the college level. I
think the college level
definitely helps prepares
you for it but it is just a
whole different level.
What has been the highlight,
and low point, of your career
so far?
I think the toughest thing
for me was getting hurt a
couple days before the World
Cup in 2007. It was one of
our last training sessions
and we were playing next
goal wins. I was the number
1 keeper and felt the best I
had ever felt. My confidence
was where it should be going
into a big event like that
and I felt on top of the
world. In the second it
happened I don’t think I
have ever felt so much pain
in my life. It was not only
physical but emotional pain
because I knew deep down I
wasn’t going to be ok in
time. I tried telling myself
every moment for the next
couple days that God was
going to heal me but he had
other plans for me. Never
the less, we did well as a
team.
I think I’ve had a couple
highlights with the Olympics
and 3 World Cups but I think
playing professionally daily
in the best league in the
world is amazing to me.
You are one of the players
that have played in the WUSA
and now the WPS, how
important is the new league
for women’s soccer?
I think the new league is
important for the women’s
game because it brings back
the best of the best into
one league. Every day I am
getting better because I am
playing with, or against,
players who challenge me. It
is also important for the
youth players because now
their dreams are a reality.
For me I truly am living out
my dreams.
What is a typical game day
routine for you? What is a
typical training day routine
for you?
We train in the morning at
10:15, so usually I try to be
in the locker room for
treatment or film by 9:00.
We train for about 2 hours
and depending on the day we
will do a pool workout which
incorporates our
weight-lifting or we will
watch film. Some days in the
evening I will go for bike
ride just to get something
extra in or watch some more
soccer on the TV. What some
people fail to notice is
that players watching games
at the highest level is also
training, because we are
training our tactical
understanding of the game. I
watch and analyze other
goalkeepers and learn from
them.
What’s the best advice
you’ve received?
The first thing that comes
to mind is that to never
train safe. In that I mean
pushing your limits and
trying new things will
always help you in being a
better goalkeeper. For
example as a keeper if you
are doing crosses and you
know your range, in
practices challenge yourself
to try to go for balls you
wouldn’t usually go after.
In the end you will extend
your range and have more
confidence in the box.
How long do you like to warm
up on game days, and briefly
what is your routine?
My warm up generally takes
about 35 minutes. The most
important part is before I
step on the field, my
visualization where I have
my headphones on listening
to my favorite music and
seeing myself playing and
being successful on the
field that day. Once the
goalkeepers are permitted to
go on the field I got out
there and I warm up by
getting my entire body warm
with dynamic stretching
paired with some sprints,
high knees, butt kicks etc.
I then do handling, some
diving (low, medium and high
balls), crosses, some
kicking and in the end take
some shots and crosses from
the team. I do enough where
my every bit of my game
feels ready. I then go into
the locker room and
visualize one last time
before I enter the field.
What was some of the most
important training you had
as a youth player (what
helped most in your
development)?
I think it was knowledgeable
training. I was fortunate
enough to be on the full
national team from when I
was 17/18 years old. I think
that experience helped me to
see my dream right in front
of me every day. I was
training at the highest
level but also receiving the
elite goalkeeper training. I
know everyone does not have
access to that but if you
have a knowledgeable
goalkeeper coach in the area
go to him or her as often as
you can. It made the biggest
difference to me.
How has goalkeeping changed
throughout your career and
how do you see it continuing
to change?
The position has become more
sophisticated. There are
several aspects of the
position: the Mental side,
the Physical side, the
Tactical side and the
Technical side. Earlier in
my career I don’t think we
focused on all the aspects
as much or in as much
detail; today, there is an
emphasis on all. We no
longer are responsible for
just catching the ball but
being that 11th
field player as well. To be
honest I enjoy it but it
does require much more work.
What advice would you give
young female goalkeepers who
aspire to play at the
collegiate and professional
levels?
I would say be willing to
work harder than everyone
else. When I was growing up
I would do a little bit
extra every training
session. Whether it is
footwork, crosses or
watching film, be willing to
do that extra bit because
that is what gives you
confidence. As a goalkeeper
you have to have the
confidence in yourself that
you can stop anything or
else your team won’t have
that confidence in you. I
had that confidence because
I knew that I had done all
that I could to prepare for
the big moments. Have belief
in yourself and your ability
and most of the times you
will get it done. Remember
though, you cannot control
everything that happens.
What advice would you give
coaches on developing young
female goalkeepers?
I would say to coaches to
make sure they have
researched what they are
teaching. I have seen so
many keepers that are
athletic and have so much
potential but their bad
habits kill them. I would
also say that to be careful
what they are yelling at
their keeper. Again so many
times I see coaches yelling
at a keeper something they
have never been taught.
Goalkeeper training is so
vital and important to a
keeper for his/her
confidence but also for
their understanding of the
game. It is such a delicate
position that you want to do
as much as you can to ensure
they have the confidence you
want them to have.
Performance Goalkeeping
would like to thank Karina
and wish her all the best in the
future both on and off the
field. To follow Karina's
successes go to
www.karinaleblanc.com
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