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Diagonal backward lunge [Goalkeeper Warm-Up Programme]
Exercise: start in an athletic stance, facing and holding the goalpost. Extend your left arm laterally and move your right leg diagonally backwards, while flexing your left leg. Hold this position for a few seconds. Push down into the ground explosively with your right leg and return to the starting position. Repeat on the other side. Key points: • Front knee and foot to be kept in a straight line • Knee to be extended as fully as possible • Torso to be kept straight Repetitions: Five per side.


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Backward lunge [Goalkeeper Warm-Up Programme]
Exercise: start in a narrow stance, facing and holding the goalpost. Move your right leg back by keeping it extended and extend your left leg. Flex your front leg and push back to the starting position. Repeat with the other leg. Key points: • Both knees to be kept extended as far as possible • Torso to be kept in a straight line • Arms to be kept straight Repetitions: Five per leg.


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One leg lateral squat [Goalkeeper Warm-Up Programme]
Exercise: start in a wide stance, facing the goalpost with a straight back and both hands on the goalpost. Flex your left knee, while keeping your right leg straight and almost touching the ground and extending your left arm to the side. Push through your left foot to return to the starting position. Repeat on the other side. Key points: • Shoulder, hip, knee and feet of loaded side to be kept aligned • Limb extension • External hip rotation • Feet to be kept parallel while returning to starting position Repetitions: Five per side.


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Raised plank with arm lift [Goalkeeper Warm-Up Programme]
Exercise: start in a standing position with a straight back pressed against the goalpost and both hands holding the goalpost. Slowly bend forwards and lower your hands along the goalpost between your legs, and then put your hands on the ground and lean forwards until reaching a push-up position. From the stable push-up position, activate your core muscles and extend one arm forwards, to the side and up with rotation. Hold each position for two seconds. In between each position, briefly put the hand back on the ground. Repeat with the other arm. Slowly move back to the starting position. Key points: • In first phase of exercise, buttocks to be kept in contact with post • Trunk and legs to be kept straight throughout exercise • In plank position, body should stay aligned from head to toes and elbows should be kept under shoulders • During trunk rotation, hands to be kept straight Repetitions: Five.


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PART 1 6 Roll the ball and gather



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Live Caption will create subtitles for any video you play on your phone, and it's now available on more Pixel phones.

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