Advanced National Goalkeeping Diploma - National Soccer ...

Advanced National Goalkeeping Diplomabridge facing up. Repeat 1 more times each position. (TOTAL 4 minutes)TYI’sLying on your abdomen, place your arms to the side making a letter “T”. Lift the straight arms off of the ground.Hold for 10 seconds. While the arms are still off of the ground, move the arms overhead and make a letter “Y”and hold for 10 seconds. While the arms are still off of the ground, move the arms again and make a letter “I”and hold for 10 seconds. Repeat 2 more times. (TOTAL 3 minutes)Transverse AbdominalsOn each side of your lower abdomen, place 2 fingers of each hand about a palm width to the sides of your bellybutton. Press these fingers firmly into your lower abdomen. Start the exercise by GENTLY drawing the lowerportion of your stomach (the area from slightly above your belly button to the pubic bone) down towards yourspine. Do not move your pelvis, hold your breath or let your chest rise. You should feel the muscle under yourfingers become tight. You do not need to use a maximum effort. Use only as much effort as needed to feel themuscle become tense. Breathe normally the whole time. A light strain should be felt deep in the lateral andlower abdomen. 10 repetitions of 30 seconds.Push-up ProgressionTry these for 10 pushups to each side for each activity. No more than 30 second recovery between each.Push-ups feet parallel and shoulder width apart, hands and shoulder width apartPush-ups feet parallel and shoulder width apart, hands staggered one higher than shoulder and one lowerthan shoulder. Change positions midway through 30 seconds.Push-Up and then bring right knee to right elbow *without* arching your spine; Push-Up and then bring leftknee to right elbow *without* arching your spine;Push-Up and then bring right foot under your body and straight leg kick it to have it meet your left handwith both your right leg and left arm straight (sound like a Twister game? – we’re just getting you ready forcollege). Push up and repeat with opposite leg.Push-up and then rotate right so right hand goes up in air making a “T” with your body and only left hand andfeet on ground; Push-up and then rotate right so right hand goes up in air making a “T” with your body andonly left hand and feet on ground;Advanced LevelAbdominal PressesLying on the ground upon your spine, have a partner stand close to you with their ankles in between yourshoulders and neck straddling your head. Grab onto their ankles with your hands and bend at the waist so thatboth of your legs lift straight into the air but your spine remains on the ground. Have your partner mark theheight of your feet into the air with their hands. Then, your partner is to raise their hands 1-1½ feet higher intothe air. You must curl at the abdomen and press both your hips and legs into the air to touch their hands. Youshould feel this in the lower abdomen. Repeat up to 50 times in one set.Side Sit-UpsThe athlete lies on their side with the knees slightly bent and the partner holds down to the ground firmly at theknees and shins by staddling the legs. The athlete crosses their arms over the chest and bends at the waist liftingtheir torso off of the ground and making the shoulders square to their partner. Repeat up to 50 times in one setfor each side.86 Field Sessions