Week 8

Week 8 at home workout https://youtu.be/dzi4z3i_8g4 

Aim to complete this session at home three times during the week. You should focus on ball skills the other days that have been sent out by your coach. You can utilize any items available to act as cones. 

Warm Up

Complete a mix of the following: light jog/skip/sidesteps. Any dynamic stretching you need. 

Core Warm 

  • 1 x 30 sit-ups with ball held above the head
  • 1 x 30 straight leg raises 

Repeat 3 times. 


Ball Familiarity 

  • 1 x 30 pass arounds the hip 
  • 1 x 30 hands front to back
  • 1 x 30 one hand in front, one hand behind switches
  • 1 x 20 bounce and collapse 

Diving and Footwork 

Footwork will be forward shuffle through the first set of cones, receive a serve and then in/out through the horizontal set of cones receive the second serve. Complete the following: 

  • x 10 volleys into low dive
  • x 10 front smother into collapsing dive 

Complete this for 3 sets per side for a total of 6 sets. 

Focus on driving hands to the ball, knee over toe and not falling sideways. Attack the ball. Keep a good set position. Hold each save for a second before moving on. 

Main Drill 

Create a goal using two shoes or socks or cones or anything to signify the posts. Make goal 8 yards wide (wider if older). You will begin with a ball in your hands. You will serve it in the air for you to take as a high ball. Make sure you catch at the highest point, ball in front of your eyeliner, drive your knee up. Once caught you will roll it to the server and recover to goal for the server to take a shot. 

  • You will repeat this for 8 reps and complete 3 sets minimum. Serves should be varied. 

Cool Down 

Ensure you stretch or lightly jog for five minutes after the session. 

If parents/siblings are unavailable to serve adapt the session as best you can. Use static balls to dive on, use a wall to throw your own serve off or just concentrate on the footwork element in all drills. Ensure serves aren’t coming too early. Allow the GK to get still and set.