Goalkeeping Training Session Breakdown - Episode 3

Introduction

• Presenter: Roy from PR Gaelic Goalkeeping Academy.
• Focus: Hurling session with plyometric exercises.
• Emphasis on teaching correct diving techniques in hurling.

Session Overview

• Warm-up:
  • Movement drills combined with basic saves.
  • Mobility stretch and resistance band exercises.
  • Check out the resistance band warm-up breakdown on the channel.
• Main Drills:
  • Two drills focusing on footwork, positioning, angle shots, and shot stopping.
  • Drills require only one server, suitable for solo training.
  • Animated layouts and examples available.

Drill Details

Plyometric Work

1. Setup:
   • Starting cone and four hurdles in a line.
   • Server positioned 14 meters away.
2. Parts of Plyometric Drill:
   • Part 1:
     • Keeper hurdle hops without pause.
     • Receives a low ball from the server.
     • Emphasis on exaggerating skips and knee drive.
   • Part 2:
     • Keeper pauses between hurdles, maintaining balance.
     • Receives a low ball from the server.
   • Part 3:
     • Starts from a half-kneeling position.
     • Performs pogo hops between hurdles, followed by a catch.
     • Reps split with each knee on the ground.
   • Part 4:
     • Setup change required.
     • Broad jumps over hurdles and sideways at the last cone.
     • Reps split between left and right jumps.

Drill 1

• Focus:
  • Footwork, speed across the goal, and movement to the ball.
• Setup:
  • Cones A and B set 5 yards from the keeper.
  • Server aims between cones 14-21 meters away.
• Execution:
  • Keeper moves through cones, sets in goal center.
  • Server aims at A or B, keeper adjusts to stop ball.
  • Two sets of eight reps per side.

Drill 2

• Focus:
  • Footwork, speed, angle shots, and diving.
• Setup:
  • Cones in goal center; optional cones A and B.
  • Server positioned on angle, 12-15 meters away.
• Execution:
  • Keeper moves sideways, touches far post, sets for angled shot.
  • Aims for keeper diving across goal.
  • Two sets of eight reps per side.

Conclusion

• Last drill was not captured due to technical issues but was focused on speed, positioning, and angle shots.
• Ends with a reminder of their social media and upcoming website launch.
• Encouragement to engage with content and follow on Instagram for exclusive updates.

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Feel free to ask questions in the comments and have a great day with goalkeeping! Follow their social media for more content and updates.