SpEcIAL SITUATIONs AND GOALkEEpING - Wellington Floorball

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Special Situations and GoalkeepingInternational <strong>Floorball</strong> FederationLunges (hamstrings and quadriceps)• Stand feet shoulder width apart, hand behindneck or on the hips• Step forward with one foot so that the knee isin 90 degrees angle (otherwise strain injuries mightoccur) and back straight• Knee should point in the same direction as toes• Push up with the foot in front when returningback to start position• Repeat with other footSit-ups (abdominal and mid body)• Lay on floor with knees bend and hands behindneck• Roll up upper body so that lower back stays onfloor• Keep chin to the chestPush-ups (chest and mid body, shoulders, biceps)• Lay down facing floor so that hands are onshoulder level and elbows form a 90 degreesangle• Lift body up so that back is kept straight andmiddle body tensed• Go down so that chest touches the floor• Can be executed with toes (more difficult) orknees (easier) on the floorTwisted sit-ups (oblique abdominals)• Lay on floor with right foot across the left kneethat is bent• Left hand behind the neck and right handstraight on the floor on the side• Roll up upper body so that left elbow istouching right knee and lower back stays onfloor• Repeat 20 times and switch side►29
Special Situations and GoalkeepingInternational <strong>Floorball</strong> FederationDips (triceps, shoulders)• Sit on a bench or other similar object• Place hands on the bench, knuckles pointingforward• Lower yourself down in front of the bench sothat elbows form a 90 degrees angle• Elbows should be pointing backwards instead ofthe sidesMedicine Ball exercises•••••••••These exercises can be combined to the circuittraining exercise as a variation to the basicroutine.Throwing the ball against a wall standingExecution:Stand legs shoulder width apart in front of awallHold the ball with both hands (steady grip)Throw ball from behind headUse whole body, not just armsFlexion from lower back10 to 20 repetitionsStatic abdominal (mid body) as in drill 5• Lay down in a push-up position but elbows onthe floor• Keep middle body straight and tensed• Hold the position for 30-60 seconds• Static sides (mid body and sides)• Lay down on one side, elbow on the floor sothat the upper arm forms a 45 degrees anglewith the body, forearm vertically on the floor• Lift middle body up• Hold the position for 30-60 secondsThrowing the ball against a wall from a sit-up position• Lye on back, knees bent, feet facing the wall inappropriate distance• Hold the medicine ball with both hands (steadygrip) on straight arms above the head• Lift yourself up and throw the ball to the wall• Receive the ball from above the head• 10 to 20 repetitionsThrowing the ball in pairs30◄
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Page 20 and 21: CalvesExecution:••••Stand f

SpEcIAL SITUATIONs AND GOALkEEpING - Wellington Floorball

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