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Performance Goalkeeping
Newsletter
September 2008,
Issue
5: GK Warm
Up, written by John Cone
Welcome to Performance Goalkeeping Newsletter
Issue 5. This issue is the second in a series of
three written by John Cone covering goalkeeper
strength and fitness training.
***
As we discuss
different thoughts,
philosophies, GK
techniques and
tactics with the
coaching community,
please direct
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or topic suggestions
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In last
month’s newsletter Paul
addressed the importance of
an appropriate warm-up prior
to competition. In this
month’s newsletter, I will
address the structuring and
planning of the warm-up in
training in order to target
the athletic development of
the goalkeeper. The
goalkeeper’s warm-up is
inherently different from
that of the outfield player
due to the variation in
physical demands and must be
specifically addressed by
the goalkeeper coach.
The primary
goal of the warm-up is to
prepare the goalkeeper
physically for the training
session to follow. Three
areas must be addressed in
the warm-up: physiological,
muscular, and neural. Each
should be addressed in a
progressive manner until the
goalkeeper is sufficiently
prepared for the demands of
the training session.
Physiological
preparation targets
increasing the goalkeeper’s
core temperature and heart
rate in order to prepare the
keeper for high-intensity
work. The initial phase of
the warm-up should thus
consist of work which
targets interval work of
sub-maximal intensity over
several minutes duration.
The length of this period is
largely dependent on the
ambient temperature, and
goalkeeper’s fitness level
and training background. As
the body warms, the
goalkeeper should be
progressed to perform
dynamic flexibility and
coordinative movements which
target the goalkeeper’s
muscular preparation.
Dynamic activity should be
progressed in a slow to
fast, simple to complex, and
uni-planar to multi-planar
manner. Coordinative
movements should be
integrated and performed at
sub-maximal speeds during
this time with focus placed
heavily on technical
movement performance. If the
goalkeeper has not been
performing simple handling
work since the start of the
warm-up, handling should be
implemented at this time.
The final component of the
warm-up, focusing on neural
preparation, begins when the
keeper has been effectively
prepared to perform maximal
speed movements. During this
time the simple handling
which the keeper was
performing previously may be
progressed to include
technical components of
increasing demand, with the
focus of technique
complementing the target of
the training session to
follow. In this way the
physical and technical
components may be integrated
seamlessly into the
goalkeeping or team training
session to follow.
As a component of the
goalkeeper’s development,
several components of
athleticism may be targeted.
These consist of the
following, with their
corresponding training
modalities:
>Balance:
should be integrated into a
large number of the dynamic
flexibility movements
performed.
>Flexibility:
should be heavily integrated
into the dynamic phase of
the warm-up, with the
goalkeeper progressed along
the continuum of dynamic
flexibility from passive to
antagonistic dynamic. (Refer
to cited work at the end of
this article for more
information).
>Coordination:
is integrated via both
dynamic flexibility work and
general movement demands
integral to the warm-up.
>Agility:
should be minimally
integrated into the final
phase of the warm-up
focusing on the
neuromuscular preparation of
the goalkeeper.
>Speed: movement speed may
be stressed in a number of
ways during the warm-up,
with focus placed on running
mechanics utilizing hurdles
to acceleration and
deceleration components.
>Power: should
be emphasized only during
neuromuscular preparation
when the keeper has
undergone adequate
physiological and
musculoskeletal preparation.
Throughout the entire
warming up process technical
components of goalkeeping
may easily be integrated.
While the majority of this
work may be as simple as
handling and collapse
diving, the repetition which
is performed during a
structured, goalkeeping
specific warm-up of this
variety increases training
efficiency and integrates
simple technical components
seamlessly.
The following
diagram depicts a
goalkeeping specific dynamic
flexibility warm-up
integrating linear agility
movements to handling.
Exercise Description:
>GK
performs dynamic flexibility
activity from red to yellow
cones.
>GK
performs linear agility
sequence through sticks as
diagrammed.
>GK
sets between cones for
service from S. (S serves
both exercise set-ups from
central position, and should
progress service from
volley, ½-volley, and from
ground).
>Following
save, the GK jogs to
opposite exercise set-up (or
back to start position if
only 1 set-up is being
utilized).
Exercise Description:
>GK
performs dynamic flexibility
activity from red to yellow
cones.
>GK
performs lateral running
mechanics sequence through
hurdles as diagrammed.
>GK
moves to set between cones
for service from S. (S
should progress service from
volley, ½-volley, and from
ground).
>Following
save, the GK jogs back to
start position to repeat.
For more
information about dynamic
flexibility warming up,
goalkeeping specific
warm-ups and fitness go to:
www.conefitnesstraining.com
For more
information about dynamic
flexibility, and warming up
refer to the following
article:
Cone, J. R.
(2007). "Warming Up for
Intermittent Endurance
Sports." Strength &
Conditioning Journal Dec2007
29(6): 70.
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