It is important in the off season for goalkeepers to maintain their agility, speed and base goalkeeping skill levels so that what is built up over a season of training and playing does not regress. However the difficulty is what to do when you are training by yourself. The following video is a combined fitness and skill activity that can be performed at a hockey field or adapted for the backyard.
It requires you put your pads and kickers on (at least). You will need to mark out a goalie box and circle area if you are not on a hockey field. You will require hockey balls, markers and a watch. You can adapt the types of goalkeeping skills you can implement, e.g., changing a bunt kick to a slide.
Developing the activity into a training program
To improve your fitness you will need to apply the ‘principle of overload’ by;
A] Varying the number of times you perform the activity in a week or in a session, i.e., performing the activity once a week then increasing it to twice, then three times a week as you get closer to the next season. Or do the activity once in a session and then increasing it to twice, then three times etc in a session.
B] Reducing the rest time between the each performance, i.e., doing it three times in a session you would perhaps have two minutes break between each performance. Then next week you would again do three performances in the session but this time only have a one minute break.
Sample training program
Week 1 – only one session – activity performed 3 times with a 3 minute break
Week 2- only one session – activity performed 4 times with 2 ½ minute break
Week 3- only one session – activity performed 5 times with 2 minute break
Week 4- two sessions – activity performed 5 times with 2 minute break
Week 5- two sessions- activity performed 6 times with 2 minute break
OFF SEASON GOALKEEPING CONDITIONING AND SKILLS ACTIVITY
