STRIKING EAGLES SOCCER CLUB

PO Box 34,

Gilbertsville, NY 13776

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Pressure Training

by Chris Ducar, SoccerPlus Goalkeeper School, www.goalkeeper.com

Pressure Training for Goalkeepers

Pressure training has been an intimate part of the success of many goalkeepers across the country at all levels.

What is PT for keepers? PT is a series of exercises that is designed to build and test fitness, strengthen technique, and build a strong resolve to make saves in stressful and uncomfortable conditions.

It can cover anywhere from twelve to fifteen exercises off season and 6-12 in season. It is the job of the coach to evaluate how much a particular keeper of group of keepers is realistically capable of doing (taking into account: age, ability level, and weather conditions) in one session and getting them to find their optimal training "zone". Each exercise lasts for 20-45 seconds depending on ability and fitness. In that time, the keeper attempts to perform each exercise with as much power, speed, repetition, and technical purity as possible. Why pressure training?

There are many legitimate reasons for including pressure training in your weekly workouts.

Examples:

Keeper sitting on ground with ball in hands. Toss ball up as high as possible and catch above head. Sit back down and repeat.

Keeper on stomach with ball extended in front. Toss ball over head, get up and make the save breakaway style. Repeat.

Place two balls four yards apart. Keeper stands two to three yards away with a ball on either side. Collapse dive to one side, reload, and repeat to the opposite side.

	Solo Training - One of the great things about PT is the fact that your keeper does not need anyone else there to practice their techniques. Together you can even invent your own exercises.
	Fitness - This anaerobic work out will sharpen their reaction time and muscles used for short, intense bursts of energy.
	Reaction to situations - Not thinking about the save is key. In the course of play, we do not have time to "think." We must react to each situation, such as a ball rebounding off of our body or the post, and automatically use the quickest means necessary in order to gain or regain possession.
	Pride/self satisfaction - A full set of PT, if done properly at 100%, is physically and mentally demanding. Your keeper can take pride in the fact that they "made it" and that they will improve the mental, physical, and technical portion of their position each time they do it.

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STRIKING EAGLES SOCCER CLUB

Pressure Training for Goalkeepers

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