Goalkeeping-bok

a team-mate with a rapid, accurate clearance. This sequence
of two phases requires an optimal speed of execution
without being hurried and without detriment to the quality
of the clearance.
Speed endurance
Improving speed endurance allows a player to extend the
periods of speed coordination and maximal speed in a
sustainable way.
Exercises without a ball
Running uphill, running against resistance, wearing a
weighted vest, sprints up steps, etc.
Exercises with a ball
Exercises involving the repetition of several dives and
different movements come under the category of speed
endurance (see photo).
Example:
1. Dive.
2. Sprint.
3. Dive.
Goalkeeping | 7. Physical preparation
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• if there are just 2 dives, this is a speed of manoeuvre
exercise (concerning the goalkeeper’s specifi c speed),
• if there are 6 consecutive dives, then this is a speed/
strength/coordination endurance exercise (see
explanations in the “Endurance” chapter).
An appropriate warm-up is required for speed work to be
effective and to reduce the risk of injury. If the speed session
is based on exercises without a ball, the goalkeeper warms
up alone or under the direction of the coach. The warm-up
includes:
• running,
• limbering up (active/dynamic),
• technical running work (high knees, heel fl icks, etc.),
• accelerations (with and without changing direction),
No special warm-up is required for speed work with a ball in
goal; the goalkeeper’s usual preparation for a specifi c session
is suffi cient. However, there should be a progressive increase
of the diffi culty of the warm-up exercises. The warm-up
can be concluded by simple speed exercises (sprint and
specifi c manoeuvre). We can then move on to more complex
exercises in goal.