1. Exercise Prescription for 24 year old Elite Male Soccer Goalie As this workout is geared towards elite athletes the 50 min time limit was not applied strictly as some activities such as the diving progression make take more or less time dependant upon the day.

2. Warm Up The first stage of the warm up will require the athletes to jog around the field for 10-15 min’s gradually accelerating as they warm-up.

3. Warm Up cont’d All of these activities should be performed at a crisp pace. 1-2 athletes are to perform grapevine foot work facing the field. 2-3 athletes are to run backwards. 3-4 athletes are to perform grapevine foot work facing away from the field. 4-1 is a sprint. Repeat twice.

4. Warm Up cont’d 1-2 at pylon X drop to stomach roll over and then sprint to pylon Y. 2-3 athletes are to run forwards weaving between pylons I-IV. 3-4 athletes are to run at a moderate pace and jump at each pylon 1-4 reaching up with both hands as if catching a ball. 4-1 is a sprint. Athletes are to run three laps of the field following these directions.

5. Exercise and Activities Partner Diving Progression This drill is designed to review proper diving position starting in a sitting position and progressing to a standing start. The keeper sits on the ground with hands in ready position, the partner tosses the ball to either the left or right of the keeper. The Keeper dives to the appropriate side getting their body behind the ball.

6. Partner Diving Progression cont’d Arms need to be in front of the body as landing with your elbow under your ribs from a standing start can easily result in broken ribs. It is also important for the keeper to come forward to the ball. If the keeper is not coming forward the partner can stand by the keeper’s feet and drop the ball instead of tossing it to force the keeper to move forward.

7. Partner Diving Progression cont’d After the keeper has caught the ball they are to throw it back to their partner and sit up into ready position. Once the keeper has correct body position from a sitting start they can progress to a kneeling position. The progression continues from sitting, to kneeling, to squatting and finally to standing. A minimum of 5-10min should be taken for this activity as it is the basis of most goal keeping. This activity is a review of the basic skills required for diving. Thus as much time as needed should be spent progressing to the standing dive before continuing with the remainder of the workout.

8. Lower Body Plyometrics: Depth Jump The athlete stands on top of the box, steps off and lands on two feet following proper plyometric landing position. This activity will be performed with 5 boxes in a row and will be repeated 10 times. The difficulty of this activity can be increased by using a higher box or by requiring the athlete to jump vertically immediately upon landing. Another progression is to line up multiple boxes and have the athlete step off of one box and jump onto the next box.

9. Lower Body Plyometrics: Alternate Leg Bound The individual uses a line such as on a track or soccer field and jumps back and forth over said line as they proceed forward. Emphasis is on distance both sideways and forward. Ten bounds (5 on each leg) are performed in a row. This is repeated 5 times. Small barriers can be used to increase the difficulty. Alternate leg bounds can also be done uphill to further increase loading on the athlete.

10. Scoop Throw and Upper Body Plyometrics Keepers employ throwing mechanics similar to using a scoop to project an object. This method provides greater accuracy and distance for throwing. Keepers will pair up and throw the ball to their partner. After releasing the ball the keeper will drop forward on the ground and complete a plyometic pushup. Difficulty can increase from an explosive pushup to single claps in front of the chest up to multiple claps behind the body. This drill is for both accuracy and strength and will occur for two 4min periods with a 2min break between.

11. Up and Down This is a simple drill, keepers stand on the field well spaced out and listen for the command of either left or right. Upon on hearing either of the commands the keepers will dive to the specified side and then return to their feet as quickly as possible. This will last for 2 min followed by a 2 min break and then another 2 min on.

12. Spagetti 3 pylons are placed 7m apart in a triangle such as in the picture on the left. The keeper starts in the middle of the triangle (red shaded area). Each of the three players around the pylons has a ball in their hands. One of the players slaps their ball to tell the keeper that they are going to throw their ball. The player then lobs their ball somewhere between the pylons, while the keeper makes a dive to prevent the ball from entering the shaded area. After making the save the keeper responds to the next slap and runs to make the next save. This continues for 1min at which point another keeper moves to the middle. Each keeper should participate in 5 rounds of this drill. To add further loading on the keeper have them do a burpy as they run through the red area between saves.

13. Cool Down All of these activities should be performed at a relaxed pace. 1-2 athletes are to perform grapevine foot work facing the field. 2-3 athletes are to run backwards. 3-4 athletes are to perform grapevine foot work facing away from the field. 4-1 is a gentle acceleration. Repeat twice.

14. Cool Down cont’d This stage of the warm up will require the athletes to jog around the field for 10 minutes gradually decelerating as they cool down.

15. Stretching The main portion of stretching will consist of sun salutations. This requires the athlete to place their hands on either side of their feet in a standing position and step back into a lunge position with their hands still on the floor (top picture). The athlete will then step back with the other foot and flex at the hips into a position called downward facing dog. They will hold this for 15- 20sec.

16. Stretching cont’d The athlete will then bring their head up and forward and let their hips dip down to the floor and their back arch and hold for 15- 20sec. Now return to downward facing dog and hold for 15-20sec. Now step up with one foot, then the other and slowly stand up keeping your hands on the floor for as long as possible. Repeat the whole process at least twice.

17. References Baechle TR, Earle RW. (editors) NSCA’s Essentials of Personal Training. Human Kinetics. Hong Kong 2004 www.bodybuilding.com/fun/plyometrics.php Bounds and Skips. Pictures Retrieved 08/02/2007www.bodybuilding.com/fun/plyometrics.php www.eng.auburn.edu/users/simonton/wl/index.ht ml Clean and Jerk Technique. Pictures Retrieved 14/02/2007www.eng.auburn.edu/users/simonton/wl/index.ht ml www.soccer-gallery.net Pictures Retrieved 08/02/2007www.soccer-gallery.net