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Training

ACADEMY: Keeper training part four

12 June 2014

Keeper training images

Punching one handed



+ For balls that are outswinging the goalkeeper should opt for a single fisted punch
+ This is because you have a greater reach with one hand as the ball is swinging away from you
+ In order to achieve maximum height/width/distance in your punch you should use the flat part of the fist and strike through the bottom half of the ball
+ The movement should be like a rabbit punch rather than a swing as it can allow you to get more control on the ball, also use the pace of the ball to gain the height/width/distance 
+ Do not clench the fist too tightly as it can make the contact surface uneven
+ By keeping the wrists ridged it allows you to transfer maximum power from the forearms into the punch
+ When punching with one hand remember – try to use the hand nearest the ball to punch and use the other hand for protection

Punching two handed



+ For balls that are inswinging the goalkeeper should look to use a double fisted punch as this provides a more reliable contact on the ball
+ The fingers should be together with the thumbs on top
+ You should then look to make a ‘V’ shape in your knuckles as this allows a place for the ball to sit comfortably
+ Elbows should be flexed to start but locked as contact is made with the ball
+ There will be times in emergencies when the goalkeeper may need to use one fist but the problem with this is the surface area is not as big

Deflecting/helping on



+ If the ball is swinging close to the crossbar and a safe catch looks unlikely then you may opt to deflect the ball over the bar
+ If we are deflecting we are using the finger tips as it allows us to control the ball better and guide it into safe areas
+ The hand you use to deflect the ball over the bar with is debatable but we prefer a closed hand technique with the hand closest to the goal
+ This allows you to see the flight of the ball without blocking your eye line
+ An open hand technique using the hand furthest away from the goal allows you greater reach and can be more comfortable as it allows your wrist to naturally rotate forwards
+ In a game scenario however the goalkeeper may be required to use either one so it is imperative that both are practiced 
+ The same open hand technique should be adopted when helping the ball on, ideally using the hand nearest the ball
+ This could happen when the goalkeeper is back peddling to deal with a ball beyond the back post and cannot catch the ball
+ Again we must use the fingers as it affords us a better chance to manipulate the flight path of the ball
+ The reason we help on in this fashion is because outfield players are taught to follow the path of the ball, so if the goalkeeper can alter its flight path in any way it may prevent the attacker from getting a strike at goal

Throwing - under arm



+ Under arm roll technique is used when you are looking to play over short distances
+ Short distance/lower body and step with foot furthest away from the ball
+ Throw with opposite arm/opposite leg technique/arrive with low trajectory which is quicker and easier to control – place non throwing hand on your thigh when throwing

Javelin throw

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+ Javelin throw used over a medium distance when looking to play into feet or space 
+ Medium distance/wide base needed to allow for low trajectory
+ Side on/upper body strength needed - ball is thrown from chest with elbow flexed then extended quickly, opposite arm/opposite leg

Side arm throw



+ Side arm throw is used over a longer distance when looking to play into space
+ Long distance, wide areas into space/wide stance to allow low trajectory and run into the throw using cross step to allow for greater distance and rotate the top half of the body once released

Over arm throw 

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+ Over arm throw is used to play over a longer distance into feet or space, also when being obstructed
+ Long distances to exploit space behind/side of defenders - wide stance needed giving you base to propel the ball
+ Lead with opposite hand with bowling action 
+ Step with opposite foot transferring all the body weight onto the front foot
+ Can you brush your arm against your ear?

Passing from hands - volley



+ Used when looking to play middle to long distance when players are obstructing the goalkeeper due to the looping trajectory
+ 3-4 run-up steps
+ Drop the ball using 1 or 2 hands onto the laces 
+ Open the shoulders
+ Stretch one arm ahead and one behind to increase stability and range of movement, quickly bringing the striking foot through
+ Upon impact (through the axis of the ball) hold the striking foot firm and bring it upwards
+ Complete the manouevre by forward follow-through

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