Hi guys, Roy from PR Gaelic Goalkeeping Academy here. Today we have episode 3 of our goalkeeping training session breakdown. Today's hurling session has a lot of plyometric work that progresses from shot stopping and diving saves.
With players getting so good nowadays, they can put the ball wherever they want. We see diving saves much more often now than we did 10 years ago. We must teach our keepers how to dive correctly, especially in hurling since it is so different to football.
The session starts with some movement drills combined with some basic saves as a warm up. There will then be two really good drills that work on footwork, positioning, angle shots and shot stopping. These drills only need one server, so it's great for lockdown training with someone from your bubble. Like our last video, there will be animated layouts and examples of each drill before the real life demonstration. Should you want to design your drills online, try the Tactical Pad app in the description below.
We started this session with a mobility stretch and resistance band warm up. There is a breakdown of our resistant band warm up on our channel, go check it out. Our first drill concentrated on plyometrics.
We also added some ball work to progress the training, but these can be done without the ball on your own. Set the drill like the overhead, with one starting cone and four hurdles in a line in front. I prefer to do these drills with hurdles, but a line of cones works great should that be all you have. A server will be 14 metres away from the end hurdle, ready to deliver the ball when the keeper is set.
There are four parts to this plyometric work. Each of these parts will have 10 reps. Part 1. The keeper will start standing at the first cone. They will then hurdle hop through the hurdles without pausing between them. Once they hurdle hop over the first four hurdles, they will then set out past the cone.
The server will play a low ball to the keeper's feet for them to control. Hurdle hops are exaggerated skips. Like the live demo, put one foot between each hurdle and drive the opposite knee to your chest. Part 2, again the keeper will start standing. Like the last drill the keeper will hurdle hop between the hurdles and then set out and take a low ball off the server.
However, now the keeper will pause between each hurdle for a second or two. Make sure the keeper lands on the ball of their foot and is balanced before driving to the next hurdle. Part 3. The keeper will start in a half kneeling position.
Like the demo the keeper will have one knee on the ground. The keeper will have to drive up into a jump to get themselves onto their feet. Make sure the keeper doesn't just step up as we want them to work on their explosiveness.
The keeper will then pogo hop with knees to their chest in between the hurdles. Like the demo the keeper will drive both knees to their chest but when they land they will do three short hops before driving to the next hurdle. They will then set out and take a ball to the hand from the server. Split the 10 reps with 5 reps with each knee on the ground. Part 4. You will need to change the drill setup for this part, just like the overhead animation, with 2 hurdles spaced further apart and 2 flanking the last cone.
Like the demo, the keeper will start kneeling with both knees on the ground. They will drive themselves up to their feet and broad jump over two hurdles. Once they get to the last cone, they will broad jump sideways over the hurdle and take a ball to the hand from the server.
Like part 3, split the reps between 5 reps jumping left and right. Drill 1 is a combination of footwork, speed across the goal and movement to the ball. Set up the drill like the overhead with 4 cones either side of the goal with a 5-10 yard gap between them and the post.
Cones A and B will be set up in front of the keeper up to 5 yards either side of them. The cones are there for the server who will be between the 14 and 21 to aim at. Starting with the keeper on the outer cone, they will go forward and reverse through the cones just like the demonstration. They will then speed into the middle of the goal where they will get into a set position. The server will then aim the ball towards the A or B cone.
The keeper will then move their feet side to side or dive should it be too far to stop the ball. If the keeper can, they should move their feet to get themselves behind the ball to allow themselves to get the best control on the ball. Change the footwork after 8 reps, facing towards the server. The keeper will move. sideways putting one foot in between each cone.
The drills should have two sets of eight reps for each side. You may leave four cones on either side of the goal as we will need those later. Our second drill involves footwork and speed across the goal as well as angle shots and diving. Set up the drill like the overhead, with 4 cones in the middle of the goal. Should you decide to, set up cones A and B.
They should be in line with the far post and act as a guide for the keeper to know where they are when set in position for the angled shot. The server will be on the angle between 12 and 15 metres away. The keeper will start facing away from the server.
On the go, they move sideways between the cones, run and touch the far post and then speed across the goal and set for the angled shot. The server should aim their shot for the far post. This drill seeks to get the keeper diving across their goal. Keepers should be alive to any second balls they save.
For this drill I would recommend two sets of eight for each side so that the keeper gets loads of chances to make saves. Unfortunately, I don't have footage of the last drill of the training session, the wind blew the camera over, but I will run you through it. Set the drill like the overhead.
Like the last drill, this drill works on speed across the goal, positioning and angle shots. The keeper will start on the outside cone on the opposite side to the server, on an angle between 12 to 15 metres away. On the go, the keeper will speed across the goal and set in the angle. The server will try to score anywhere in the goal. This drill is excellent, as...
the last one of the day as it tires out the keeper before they get to the angle. Tiredness brings mistakes so it's good for the keepers to keep working on that in training. So that's it for this week's goalkeeper training breakdown. If you enjoyed the video make sure to leave us a like and subscribe to stay up to date with our uploads. Should you have any questions leave a comment on this video below.
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I hope you have a great day and happy goalkeeping.