How to train a goalkeeper to be so resistant to falls, how to train a goalkeeper

1. Speed practice method:

1) Calf raiser half-squat, quick sideways slide and cross step.

2) Jump on the spot, look at the signal, run forward and diagonally forward and backward for 5-10 meters.

3) Repeatedly throw and hit the ball quickly at the goalkeeper who is 3-5 meters apart, and the goalkeeper receives the ball and throws it back.

4) Throw or kick the ball to the side of the goalkeeper, and the goalkeeper quickly falls to the ground to catch the ball.

5) Shoot vigorously from close range, and the goalkeeper quickly pounces on the ball.

6) The goalkeeper throws or kicks the ball against the wall by himself, and then catches the ball that comes back.

2. Strength exercise methods.

1) Pinch a small leather ball or tennis ball: Grab a small sandbag or small shot put ball that falls downward.

2) Wrist flexion and elbow flexion exercises with dumbbells held with both hands, shoulder exercises.

3) Throw the ball on the shoulder or side with one hand, and throw the ball far and accurately.

4) Hit the ball with one or two fists, and hit the ball far and accurately.

5) Shoulder the light arm bell to quickly bend forward, lateral and rotate the body.

6) Throw a solid ball backwards with both hands over your head.

7) Kick set-pieces or self-thrown aerial balls and ** balls vigorously.

3. Sensitive practice methods.

1) Forward roll, side roll and back roll with the ball.

2) Forward roll, side roll and back roll to quickly stand up and catch or ** up the ball.

3) Roll forward and stand up to catch the ** falling ball thrown by your partner to the ground.

4) Sit on the ground and throw the ball to your partner and quickly get up to catch the ball that your partner pushes back.

5) Several players take turns shooting with multiple balls near the penalty area, and the goalkeeper tries his best to save, catch and block each ball.

4. Flexibility practice method.

1) Finger flexion and extension, finger flexion and extension and loop wrapping exercises.

2) Forward bend and vibrate with straight and split legs.

3) Jump up and do forward flexion, lateral flexion and backward flexion in the air.

5. Endurance exercise methods.

1) Do a long period of rapid movement in a half-squat position.

2) Repeatedly do catch-and-catch exercises while moving fast.

3) Rope skipping exercises with a specified time and number of sets.

4) 3-on-1 or 4-on-1 pass to grab the ball in the specified time and range, and the goalkeeper is the grabber in the middle, doing blocking, breaking, and catching the ball.

If you're just asking about falling, generally speaking, the side of the body that falls to the ground should maintain the maximum landing area, so that the joints and ligaments are not easily injured. For example, to the right side, at the moment of falling to the ground, the right arm, right body, right hip, and right leg should be stretched as much as possible, in a straight line or arc with a large angle, so that the ground contact area is large, and the counter-impact force of the ground on the body can be better dispersed, and it is not easy to be injured. If the ball is not far from the body and you need to fall to the ground to get the ball at a small angle, then the arm may have to be bent, then be careful not to let the elbow joint land alone and face the ground when falling to the ground, and cooperate with the overall action, the arm should be as close as possible with the body, and the feet, calves, thighs, hips, waist, upper body, shoulders, and arms should be on the ground in turn, and the movements should be stretched naturally, but the muscles should not be too relaxed.

After falling to the ground, tuck the abdomen, bend the body, control the incoming ball with the palm of your hand, and take it into your arms or fix it in the abdomen. Finally, with the help of waist and abdominal strength, get up.

These are just some basic movements, and there are many important technical movements for goalkeepers, such as hand movements, leg movements, and so on. Since you're asking about falling, I won't say much more. It is important to practice repeatedly on a regular basis, and to practice the movements until the habit becomes natural, so that you can naturally make appropriate movements when necessary.

In addition, it is necessary to overcome the psychological barrier of falling to the ground, in the early stage of practice, skin trauma is fundamentally unavoidable, especially on a bad field, but as long as the joints are protected, once the movement is proficient, the skin trauma will also be greatly reduced. If you make a good save, the sense of accomplishment is huge. I wish you success!

Practice rolling first, then make saves on the mat. A man throws a ball at you. You make a save!

Be focused. You can't mess with the ball when you see it.

The goalkeeper is not falling, but he often needs to fall to the ground in the life of making a save, and he falls to the ground after the end of the save, mainly to do protective actions, and try to buffer through the action when he lands.

Let's take your time and experience it for yourself.

1. Bounce training: You can choose to practice jumping on the ground or jumping on steps (the key to this is whether you can endure hardships, and bouncing must be greatly improved if you persist for a period of time).

2. Stretching training: you can practice leg presses, boom sit-ups, and gymnastics (these are related to whether the movements are stretched and whether the movements are sensitive).

3. Strength training: you can practice weightlifting, special hand mastery training (you can use a vice to train; Weight training is about kick-off and physical fitness).

4. Reaction training: You can ask your teammates to shoot at you at a distance of about 5 meters from you with different kicking methods, or use some small games to improve your reaction.

Other training includes juggling exercises (which are related to ball sex and judging curveballs, curveballs and other ball paths), psychological quality training, high-altitude ball control, ball saving actions, ball pounce actions, ball holding actions, strikes, and pairs.

1. Observe the defense line and direct the defense.