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Body bends on the ground with the ball [Goalkeeper Warm-Up Programme]
Exercise: sit on the ground with the ball in your hands and slightly flexed legs. Lean back with your arms extended until the ball touches the floor, then sit up again, bend forwards, extend your legs and arms and gently bounce the ball once between your legs. Key points: • Elbows to be kept extended • Back to be kept straight and knees kept extended during bend • Head should be in neutral position • Arms to be extended as far forwards as possible when ball is bounced between feet Repetitions: Ten.


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Scorpion stretch in prone position [Goalkeeper Warm-Up Programme]
Exercise: lie on your stomach with your arms extended laterally. Flex your right leg and try to touch your left hand with your right foot, while keeping your leg bent at a 90-degree angle. Hold the position for two seconds. Return to the starting position in a controlled manner. Repeat with the other leg. Key points: • Shoulders and arms to be kept pinned to ground • Stretching knee to be pointed to sky • Hip of stretching leg to remain flexed while returning to starting position Repetitions: Three per leg.


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Scorpion stretch in supine position [Goalkeeper Warm-Up Programme]
Exercise: lie on your back with your arms extended laterally. Raise your right leg 90 degrees and stretch it to the right side in a controlled manner. Then move it to the left side until it touches the ground, before raising it back into the middle and returning to the starting position. Repeat with the other leg. Key points: • Both shoulder blades to be kept on ground • Hip of stretching leg to be kept bent at a 90-degree angle • Other hip to be kept pinned to ground • Legs to be kept as straight as possible throughout Repetitions: Three per leg.


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Lunges with the ball held in front of the body [Goalkeeper Warm-Up Programme]
Exercise: start in an athletic stance, holding the ball between your hands. With your right leg, lunge forwards, backwards, laterally to the right, diagonally to the right and laterally to the left. Hold each lunge position for a second. In between each lunge, return to the starting position. Key points: • Torso to be kept parallel and chest out • In lunge position, shoulder, hip and knee to be kept aligned • Knee and foot of lunging leg to be kept in straight line Repetitions: Three per leg.


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Sumo squat [Goalkeeper Warm-Up Programme]
Exercise: start in a wide stance with your legs extended and then reach down to touch your toes. Try to keep your back straight. From this position, go into a sumo squat and hold the position for three seconds, pushing your chest out. Activate your core muscles and raise your right and left arm. Stand up and return to the starting position. Key points: • Torso and knees to be kept extended during first phase of exercise • Head to be kept aligned with torso • Knees and feet to be kept aligned • Knees to be pushed outwards Repetitions: 5


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