Goalkeeping-bok

194 Goalkeeping | 7. Physical preparation
that are defending (by contracting) in order to be able
to improve amplitude”),
– signifi cant amplitude is sought in order to counteract
the feeling of stiffness of muscular or articular origin
(“Stiffness is reduction of mobility to a greater or
lesser degree. It means a reduction of amplitude of
movement in relation to the opposite (unaffected) side.
The stiffness can be transitory if counteracted or longer
lasting if you do nothing”).
– the action of gravity is most often combined with an
external force.
Active techniques
• active stretching and active/dynamic stretching
– active stretching is a combination of an extension with
static (isometric) or slightly eccentric work on a muscle
group,
– when this active stretching is complemented, after
relaxation, by dynamic work on the same muscle group
(jumping, hopping) this is known as active/dynamic
stretching,
• ballistic movements
– these are dynamic stretches,
– a limb is swung, a little like a pendulum, and the
movement occurs solely through the weight of the limb.
There should be no friction against this limb and muscular
relaxation must be complete. A ballistic movement is
useful if these conditions are achieved. It allows the joints
to be warmed up and muscles to be relaxed.
Active/passive techniques
• active/passive stretching or contract/relax/stretch
– this is the combination of active stretching followed
by passive stretching: the contracting, relaxing and
stretching of the same muscle group,
• active/passive stretching or contract/relax/stretch by
electrical stimulation
– the difference to the previous technique is that the
action of muscle contraction is not voluntary but instead
induced by electrical stimulation,
• postural stretching
– this technique involves all the musculature by adopting
postures with the different parts of the body taking up
different positions, with stretching and contraction at
the same time. A session comprises tonic stretching and
deep stretching with specifi c breathing.
Children should be taught about suppleness from the
earliest age and stretching should be regularly practised
throughout the player’s sporting career and even beyond.
• even though children aged 8-10 are naturally very
supple, commencing muscular stretching has important
objectives: introducing different suppleness techniques
and understanding the need to always accompany
physical exertion with stretching exercises either before,
during or after the training session,
• from the age of 12, children develop muscle both
qualitatively and quantitatively and experience growth
spurts with all the accompanying issues that this brings.
Daily suppleness routines (5-8 minutes) led by adults
with some experience (parents or youth coach) will
bring benefi cial results.
• stretching should be part of the goalkeeper’s regular
activities before and after exertion, as well as outside
training sessions, after muscle injury and in the event of
stiffness or morphological issues.