Coaching Points:
This practice is designed to improve the goalkeepers general fitness level while incorporating ball handling skills.
Two goalkeepers are positioned in the penalty area. Goalkeepers are facing each other approximately 5 yards
apart. One goalkeeper sits on the ground; the other goalkeeper acts as the server. The practice starts when the server delivers an under-handed serve for the sitting goalkeeper to catch. After catching the ball, the goalkeeper brings the ball to his chest and performs a "sit up" with the ball in his hands. On returning to the sitting position,
the goalkeeper then throws the ball back to the server to repeat the practice. Goalkeeper works to near exhaustion then change roles with the server.
Work must be rapid while maintaining quality technique.
Sit Ups: Tones upper abdominal muscles.
Position: On back, hands on the ball, elbows out to side, feet on the ground.
Exercise: Catch ball and slowly relax back to lying down position. Roll upper body smoothly toward sitting
position at a 45º angle. Return ball to server.
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