Advanced National Goalkeeping Diploma - National Soccer ...

Advanced National Goalkeeping DiplomaPhysioball Walk Outs with Push-UpLie down with a physioball between the abdomen and the ground. Keep the legs pinched together and walk withthe arms like a wheelbarrow without falling off of the physioball. When the ball reaches your feet, perform full,deep push up. Walk the ball back in while maintaining balance.Advanced Push Up ProgressionPush Up with elevated straight legs (on a bench), hands on ball instead of feet on ball, shoulder width gripPush Up with elevated straight legs (on a bench), hands on ball instead of feet on ball, narrow “W” gripFeet on ground, forearms on ball, gradually walk ball out with forearms until body is straight from heels toshoulders and forearms are bent in front of you (also called ‘Preacher Bridge’ a it appears you are in pronepraying position)HandstandHands on ground and physioball under abdomen, elevate your legs into a full Handstand keeping your chest onthe physioball Hold for a full 30 seconds and then a slow eccentric let down. Perform 5 times each of 30 seconds.Physioball Pike ProgressionAssume a push-up position with a physioball between both thighs and the ground. Keep the legs pinchedtogether and lift the hips into the air by bending at your waist. This causes the ball to roll down your legs. Whenthe ball reaches your ankles, hold for 5 seconds and slowly lower the hips to the starting a position. This motionshould look like a slow press to a handstand. Walk the ball back in while maintaining balance.Pike ProgressionPerform the pike while bending your knees and hips (2-legged Jackknife)Perform the pike while using only one legPerform the pike while using only one leg bending your knee and hip (1-legged jackknife)Physioball BridgingLying on the ground upon your spine, bend the knees and hips so that the feet are flat on the ground. Place eacharm on the ground palm side down. Lift the hips by squeezing the buttocks so that the body forms a straight linefrom the shoulders to the knees. Progress by reducing the amount of arm support from full arms, to only upperarms to no arms. Remember to prevent sagging at the buttocks. Hold for 30 seconds.Bridge ProgressionBall at heels, bridge to neutral, no arm contact with groundBall at heels, bridge to neutral, on forearms only (spine elevated)Walk ball in with heels, bridge to neutral, on forearms only (spine elevated)Ball at base of cervical spine, feet on ground, bridge to hyperextension in the spine, arms across chest lift oneleg into airBall at lumbar spine feet on ground, overhead med ball throw into air (catch by partner)Ball at lumbar spine, feet on ground, ¼ Sit-upField Sessions87