ChiefsFC GK Workout #3Written by Coach Devon

Warmups w/o Ball• Jumping Jacks;

3 sets of 25, focus on your form.

• “W” technique hand catches; Front/Left/Right, 3x10 each, Catch It Clean!

• Run In-Place w/High Knees; 3 sets of :30, rest in between each set and focus on breathing.

• Simulated High Ball Catch; Knee High + Jump

On The Ball Skills• Top Of The Ball Toe Taps;

100 each foot, Move with PACE & Precision

• In-Between the Feet Touches; - 100 touches on each foot - Keep the ball close & contained - Keep your head up & have a partner challenge you by calling out a number/color to check.

• Wall Passes w/Pace - 10 each foot; focus on receiving the return cleanly and redistributing it at pace.

Drills w/o Partner• Ball In Hand:

- Kicks against a wall, 3x10; catch clean, focus on “W” catching and seeing the ball into your gloves - Smashes against the ground, 3x10; catch the ball at highest point, raise knee for protection, shout “keeper” - Rolls/Throws against a solid surface, 3x10; focus on your distribution form as well as the return catch

Drills w/Partner• Standing 10-12 yards apart kick the ball towards your

partner at pace; encourage them but be competitive. — A dropped ball/unclean catch = 5 burpees

• Standing 15-20 yards apart Overhand throw the ball towards your partner at pace; again, make it competitive — A dropped throw/unclean catch = :30 plank

• Side-to-Side Dives from a Seated/Knees/Standing Position; 5 SAVES to each side per exercise. — Keep your save total and compare at the end of the workout

Conditioning• Run a sub-7:30 mile

• Pushups - Wide/Diamond/Fingertip/Normal; 25 each

• Situps - Crunches, Heel Touches, Bicycles; 2x25 Each

• Burpees - 3 sets of 15; Go Quickly and stay strong as you tire. Your last rep should be as excellent as your 1st!

Education meets Inspiration

• THE BEST PK SAVES EVER: - https://youtu.be/2-GulyjGt1Y

• The “Flying Dutchman” Edwin Van Der Sar: - https://youtu.be/kMN00u8BuUM

• How Arsenal’s 1st Team GK’s train: - https://youtu.be/ST0G6C91GqY