I’m a goalie for my high school and since we don’t have goalie coaches we’re in charge of warming ourselves up on our own. I know a few drills that we’ve been doing to warm-up, but I was wandering if you could tell me any others. We do things like agilities, figure eights, and drop stepping near the net, but they get old and repetitive. . If you know any others that would be great.
Being in charge of yourself for warm-ups can be a good thing, you get to customize your warm-up to your specific needs. Please check the OBO website for ideas, particularly my tips for Training Programs and Off-season training programs, as well as Rachel’s Tips for the same and Big Game Preparation. A big part of a good warm up is knowing exactly what it physically takes for you to be ready to play your best. Much of that will depend on your own physical abilities, athletically and skill-wise. I try to allow at least 15 minutes for my physical warm-up out of pads. Typically that includes 2 laps around the field, one a straight jog, the second a mix of different footwork, stretching and a variety of plyometrics (skips, bounding, lunges, etc.). I might do additional work depending on the time I have for my warm up. If I have the time, I’ll do some of the catching games from my Training Programs tip. If you have two keepers, that’s all you need. I also like to do some kicking out of pads using a size 3 soccer ball. You can also use a regular ball, but the size 3s are good because they have a smaller area of control. I’ll do kicking stuff once I get into pads also. To start off with, I’ll kick back and forth with the other keeper over a variety of distances, 10 yards, 15 yards, 25 yards and try to work to a specific target, i.e. their left foot, right foot, within one yard to their right, etc. Kicking should not be just kicking at something, you’re kicking to a target. Finally, I’ll take shots. Shots to the keeper should start off slow with the speed gradually building up. Too many times, warm-up shots end up being forwards blasting balls at a keeper from 10 yards out. Your warm-up should be carefully planned. Know what you want to do, know how much time you have to do it and track the results. A good warm-up should get you to play well. Your warm-up may be repetitive, but if the results are that you play consistently well, I’ll take repetitive. A final note about making your own warm-up, make sure you run it past your coach. You need to fit things in for yourself, but your coach plans warm-ups for the good of the whole team. You might have to adjust some of the things you want to do for the good of the team.