GOAL KEEPING COACHING - Pitcherofiles.pitchero.com/counties/44/1350997716.pdf · · 2012-10-23HERTFORDSHIRE HOCKEY GOAL KEEPING COACHING Compiled by: Dave Chatterjee Simon Holloway

HERTFORDSHIRE HOCKEY

GOAL KEEPING COACHING

Compiled by: Dave Chatterjee

Simon Holloway

Malcolm Yull

Version 3.0 July 2011

Copyright © Hertfordshire Hockey Association

Goal Keeping Coaching


Version: 3.0

Date of Issue: July 2011 Page: 2 of 82

Reference: Goal Keeping Coaching

Contents

1. INTRODUCTION ............................................................ 6

2. WHAT MAKES A GOOD GOALKEEPER? ............................ 8

2.1 Good Basic Skills .....................................................................8

2.2 Reflexes...................................................................................8

2.3 Decision Making......................................................................8

2.4 Speed and Strength .................................................................8

2.5 Attacking Play..........................................................................8

2.6 The Ability to Accept Responsibility for Actions ......................9

3. SPECIFIC RULES FOR GOALKEEPERS ............................ 10

3.1 Definition of a goalkeeper .....................................................10

3.2 Hockey Rules.........................................................................10

3.3 Tournament Rules..................................................................10

4. TECHNIQUES............................................................... 11

4.1 Warming-up ..........................................................................11

4.2 Ready Position .......................................................................11

4.3 Kicking ..................................................................................12

4.3.1 Basic Kick 12

4.3.2 Preparation 12

4.3.3 Execution 13

4.3.4 Follow Through 13

4.4 Aerial Saves...........................................................................13

4.4.1 Left Hand Glove Saves 13

4.4.2 Right Hand and Stick Saves 14

4.5 Diving....................................................................................15

4.5.1 To the Right 15

4.5.2 To the Left 16

4.6 1v1.........................................................................................16

5. JDC ASSESSMENT......................................................... 18

5.1 U12-3 Age Group...................................................................18

5.2 U14-5 Age Group...................................................................18

5.3 U16-7 Age Group...................................................................19

6. JDC SESSIONS .............................................................. 20

6.1 U12-14 Age Group.................................................................20



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6.1.1 Session 1 20

6.1.2 Session 2 21

6.1.3 Session 3 22

6.1.4 Session 4 22

6.1.5 JDC Competition 23

6.2 U15-17 Age Group.................................................................23

6.2.1 Session 1 23

6.2.2 Session 2 23

6.2.3 Session 3 24

6.2.4 Session 4 24

6.2.5 JDC Competition 25

7. JAC SESSIONS .............................................................. 26

7.1 U12-14 Age Groups ...............................................................26

7.1.1 Session 1 26

7.1.2 Session 2 26

7.1.3 Session 3 27

7.1.4 Session 4 27

7.1.5 JAC Competition 28

7.2 U15-17 Age Group.................................................................28

7.2.1 Session 1 28

7.2.2 Session 2 28

7.2.3 Session 3 29

7.2.4 Session 4 30

7.2.5 JAC Competition 32

8. SKILLS ........................................................................ 33

8.1 Warm Up ...............................................................................33

8.1.1 Warm-up 33

8.1.2 Speed 33

8.1.3 Ladder and Cones 33

8.1.4 Movement 1 34

8.1.5 Movement: Cone Circuit 34

8.1.6 Movement Routine 2 35

8.1.7 Movement Routine 3 36

8.1.8 Ladder 1 36

8.1.9 Ladders 2 37

8.1.10 Tip-tap 38

8.1.11 Pre Match Warm Up Drill 1 38




8.2 Kicking ..................................................................................41

8.2.1 Kick-clear 1 41

8.2.2 Kick Clear 2 42



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8.2.3 Power and Accuracy 42

8.2.4 Moving Kick-clear – low lifted ball 43

8.2.5 Kicking Wide 43

8.2.6 Kicking Drill 44

8.2.7 Forward Movement, Save and Clear 44

8.2.8 Recover, Save and Clear 45

8.2.9 Move and Save 46

8.2.10 Save/Clear Kicking Drill 1 46



8.3 Hand Deflections ...................................................................48

8.3.1 Left Hand 48

8.3.2 Left Hand – varied injection side 48

8.3.3 Right Hand 49

8.3.4 Right Hand – varied injection side 49

8.3.5 Aerial (High) ball Save and Clear 50

8.3.6 Hand Drill 50

8.4 Saving....................................................................................51

8.4.1 GK Low Diving 51

8.4.2 Dive Right using cones 52

8.4.3 Early Stage Diving Drills 52

8.4.4 Active Diving Drills 53

8.4.5 Long Barrier 54

8.5 1 on 1 .....................................................................................55

8.5.1 Tracking 55

8.5.2 Interceptions - Drill around the back play 56

8.5.3 Interceptions - Drill for Saving through Ball 57

8.5.4 Intercept/Decision Making Drill 58

8.5.5 1 on 1, Close Proximity Drill 58

8.5.6 Smother 59

8.6 Combination Drills ................................................................61

8.6.1 Decision Making 61

8.6.2 Pad/Hand Combination Drill 61

8.6.3 Game Live, Combination Drill: Closing Down, 1 On 1 And Smother

Saves 62

8.7 Set Plays ................................................................................63

8.7.1 Short Corners 63

8.7.2 Short Corner – basic 2 men out 65

8.7.3 Short Corner – 2 post men 66

8.7.4 Short Corner - Left Post man 67

8.7.5 Short Corner – The Charge 68

8.7.6 Short Corner – 4 man box 69

8.8 Penalty Strokes ......................................................................69

8.9 Free-Format “Games” ...........................................................70



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8.9.1 Rapid Fire (Kicking Accuracy) 71

8.9.2 The Gate 71

8.9.3 Keeper Football 72

8.9.4 Giles Gate 72

9. CORE STABILITY TRAINING ......................................... 74

9.1 What is Core Stability? ..........................................................74

9.2 How does Core Stability improve performance? ...................74

9.3 Athlete Support Programme – Core Stability Workout ..........74

10. GOALKEEPING EQUIPMENT ...................................... 75

10.1 Getting The Best Out Of Your Kit.........................................75

10.1.1 Body Armour 75

10.1.2 Kickers 75

10.1.3 Right Hand Protector 76

10.1.4 Playing indoors 76

11. OFF SEASON TRAINING FOR GOALKEEPERS ............... 77

11.1 Basic Exercise Set ...............................................................77

11.2 Aerobic Fitness...................................................................77

11.3 Speed and Agility ...............................................................78

11.4 Short Sprints .......................................................................78

11.5 Lateral movement 1 ............................................................78

11.6 Lateral movement 2 ............................................................78

11.7 The Circle Circuit ...............................................................79

APPENDIX 1: BIOGRAPHIES............................................... 81

Dave Chatterjee .............................................................................81

Simon Holloway..............................................................................81

Malcolm Yull...................................................................................81



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1.1.1.1. IntroductionIntroductionIntroductionIntroduction

In 2009 when Hertfordshire first took on the EHB Single System we were faced with the

question, “What do you do when you get over 40 goal keepers come through JDC

Assessment?” After the experience that Dave Chatterjee and Simon Holloway had from

their last 5 years working together with county teams they knew that it was important to

get the right groundings. So the two of us talked with Malcolm Yull, St. Albans H.C 1st XI

keeper and friend of us both, to see what options he could suggest. So was bourn the

idea of setting up a completely separate JDC for Goal Keepers divide into 2 groups by

age (U12-4 and U-15-7).

This document describes the JDC Assessment session, the JDC Session and JAC Sessions

plans that have been delivered and refined in the County during the 2009-10 and 2010-11

seasons, the first year of implementing the Single System within the County. For each

session, we have documented the skills training given.

Figure 1:“A Gamut of Goal keepers”?

When we built the first version of this guide, we used the EHB Goalkeeping CD, plus

various drills collected by Simon as part of the St. Albans Coaching Manual. For this the

3rd version, we have taken into account the new EHB Goalkeeping Coaching award and

the experience we have gained over the last 2 year.

For us a quality training session should include:

o goal setting

• Setting goals for each session is extremely valuable and can not be over

looked.

• If the keeper goes into a session and without planning, then it is likely that

he/she will not get anything out of the training session.

• It can be something as simple as making sure clearances are going wide

and flat or making sure that positioning is correct when meeting players

during one on ones.

o thorough physical warm-up



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• The warm-up for the keeper should be as thorough as it is for a game.

• Start by doing laps, stretching and joint mobility exercises.

• Do run through so that your legs are used to doing quick explosive

exercises.

• Once this has been done the keeper can put his/her gear on

o thorough skills warm up and shooting drill

• Start with balls in close and gradually move them out to the top of the

circle.

• Get the keeper to kick the ball back at the person who is warming

him/her/her up. This helps to get good accuracy.

• As the warm up progresses get the keeper to put the ball wider to practice

wide clearances.

• Line the balls up around the penalty spot. The person who is warming the

keeper up then flicks and chips the balls at him/her/her one after the

other, not giving the keeper enough time to set for the next save.

• Set up a team drill of rapid fire shots to sharpen the reflexes of the keeper.

It is important that the keeper does not feel the need to stay in the goal for

the whole time. If there is only one keeper at training then make sure

he/she gets adequate rest and recovery. Keeper in for 5 and then out for 5

shots.

o game like drills

• Drills that can be used are 3 on 2's, 4 on 2's and 1 on 1's. These drills are

often used by coaches but sometimes are used too far away from the goal.

• For goal keepers these are most useful in the 25 yard area coming from all

areas of the field.

• Defence versus the attack is also extremely valuable. This can be done

starting outside the circle in a situation like a free hit. An important point is

to have the attackers out numbering the defence.

o specific keeping skills

• Set up between the keeper and the coach to meet specific needs or

concerns.

Our thanks go to the other goal keeping coaches who have worked with us in

Hertfordshire of the last two years for their help and input. They are:

o Steve Chater

o Ian Edwards

o Micky Grantham

o Matt Jobson

o Natalie Wilshire



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2.2.2.2. What Makes A Good Goalkeeper?What Makes A Good Goalkeeper?What Makes A Good Goalkeeper?What Makes A Good Goalkeeper?

Simon found this information on the OBO web site. It comes from Rachel Durdin, the

Australian Women’s keeper. The position of Goalkeeper needs to be a person who can

think and act immediately when a decision is required. Outlined below are some of the

traits that make a successful goalkeeper and why Rachel Durdin believes this is so.

2.12.12.12.1 Good Basic SkillsGood Basic SkillsGood Basic SkillsGood Basic Skills The key to a player’s success as a goalkeeper is having good basic skills. If the

individual does not have good basics, he/she will find it very hard to make even the

simplest of saves.

Basic saves of importance include instep saves — getting wide clearances, hand saves

left and right and many more.

2.22.22.22.2 ReflexesReflexesReflexesReflexes Reflex saves are vital to the performance of every keeper. If the player does not have

natural reflexes it is important that he/she works on these to make sure that they make

those match winning saves.

A good way to improve reflexes is to get someone to hit tennis balls at you. The balls

generally come faster than most hit hockey balls, thus making you react quicker than

usual. You can also do this training with hockey balls and getting some one to hit or flick

them at you one after the other.

2.32.32.32.3 Decision MakingDecision MakingDecision MakingDecision Making Decision making is something that comes naturally for most and with time it can be

greatly improved upon.

Decision making comes in two forms when playing in goal deciding:

o where to call your players; and

o What save you make and how you are going to make it.

The best way to improve this is to simulate match like situations in training.

2.42.42.42.4 Speed Speed Speed Speed andandandand Strength Strength Strength Strength Speed and strength are vital components for success as a goalkeeper.

Both of these components are ones that can be worked on if the player is not naturally

gifted in this area.

2.52.52.52.5 Attacking PlayAttacking PlayAttacking PlayAttacking Play With field players getting better every day it is important that the keeper keeps on top of

the situation. An easy way to do this is to be an attacking keeper.

By taking charge of the area around the keeper and closing down players as soon as they

receive the ball they do not get the chance to have a shot at goal.



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2.62.62.62.6 The Ability to Accept Responsibility for ActionsThe Ability to Accept Responsibility for ActionsThe Ability to Accept Responsibility for ActionsThe Ability to Accept Responsibility for Actions Some goalkeepers tend to blame others around them when a ball goes in the back of the

net. In many situations this may be the right thing to do, however, on occasions the

goalkeeper has neglected to call a player into line or just not made the optimal save.

It is important for the goalkeeper to admit when they have made a mistake as it keeps the

team cohesive, and when it is not the fault of the keeper the team will usually recognise

this.

Likewise it is important what the goalkeeper does next;

o Don’t dwell on the goal/mistake. Show mental toughness.

o Keep calling constructively. Don’t go quiet.

o The team needs a leader in goal. Don’t shrink in to your shell.

o Don’t hand your head or ‘sulk’. Psychologically don’t give the opposition the edge.

Remember goals are often scored just following a goal is either scored or conceded;

o Learn and adjust from how the goal was scored.

o Forwards and teams often have very distinctive and simple plays from which they

base attacks.



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3.3.3.3. Specific Rules for Goalkeepers Specific Rules for Goalkeepers Specific Rules for Goalkeepers Specific Rules for Goalkeepers

3.13.13.13.1 DefinitioDefinitioDefinitioDefinition of a goalkeeper n of a goalkeeper n of a goalkeeper n of a goalkeeper One of the participants of each team on the field who wears protective equipment

comprised of at least headgear and who thereby has the privileges of a goalkeeper.

3.23.23.23.2 Hockey Rules Hockey Rules Hockey Rules Hockey Rules Conduct of play:

10.1 A goalkeeper who:

a) Wears protective equipment of at least, headgear, leg guards and kickers must not

take part in the match outside the 23 metres area they are defending, except when taking

a penalty stroke

b) Wears only protective headgear must not take part in the match outside the 23 metres

area they are defending when wearing the headgear but may remove the headgear and

take part in the match anywhere on the field

The protective headgear must be worn when defending a penalty corner or penalty stroke.

10.2 When the ball is inside the circle they are defending and they have their stick in

their hand, goalkeepers are permitted to:

a) Use their stick, protective equipment or any part of their body to push the ball away,

deflect the ball (in any direction including over the back-line) or stop the ball

This permits a goalkeeper to use their hands, arms or any other part of their body to move

the ball away but only as part of a goal saving action and not to propel the ball forcefully so

that it travels a long distance. (NEW)

b) Use their stick, feet, kickers, legs or leg guards to propel the ball forcefully.

10.3 Goalkeepers must not lie on the ball.

10.4 When the ball is outside the circle they are defending, goalkeepers are only

permitted to play the ball with their stick. Penalty Corners

12.3e) a penalty corner is awarded when the ball becomes lodged in a player’s clothing

or equipment while in the circle they are defending. Defending a Penalty Stroke

13.5e) the player defending the stroke must stand with both feet on the goal-line and

must not leave the goal-line or move either foot until the ball has been played

f) If the player defending the stroke is a goalkeeper, they must wear protective

headgear; if the player defending the stroke is otherwise taking part in the game as a

field player, they may wear only a face mask as protective equipment.

3.33.33.33.3 Tournament Rules Tournament Rules Tournament Rules Tournament Rules Goalkeepers need to wear a different coloured shirt to either team, and that shirt needs

to be numbered both front and back. Front is important as this is usually the most visible

to umpires, coaches, players and selectors.

Goalkeeper’s buckles need to be covered/taped to prevent injuries



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4.4.4.4. TechniqueTechniqueTechniqueTechniquessss

Simon found this information in New Zealand Goalkeeper Resource booklet.

4.14.14.14.1 WarmingWarmingWarmingWarming----upupupup For goalkeepers the warm up is just as important as it is for field players. They need to

do some warm up activities both before and after padding up. Allow approximately half

an hour before practice/games to warm up and put your gear on.

With Outfield or on their own:

o Jogging 1-2 laps of turf

o Side steps – low and fast

o Butt kicks

o High Knees

Stretching – static or dynamic

o Quads

o Calves

o Hamstrings

o Groin

o Hip Flexors

o Gluts

o Shoulders/Arms

o Trunk

Pad Up / Get your gear on and then stretching with gear on

o Hip flexors

o Hamstrings

o Groin

4.24.24.24.2 Ready PositionReady PositionReady PositionReady Position The ‘Ready Position’ is the stance a goalkeeper takes when the opposing team is on

attack and has the possibility of a shot at goal. From this position the goalkeeper should

be able to move quickly in any direction and be able to save, clear and recover.

When making a save goalkeepers are looking to not only stop the ball from going into

the goal but also to clear it away from the goal and attackers, and if they are unable to

clear they need to be able to get into a position to save any rebounds.

Each goalkeeper will have a slightly different ready position but here are some common

points that all goalkeepers should use:

o Lower Body:

• Goalkeepers weight should be up on balls of feet

• Feet should be approximately shoulder width apart

• Knees should be bent slightly, so that they are either just forward of, or

over the toes

• Waist is also bent slightly so that the head and chest are over the knees



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• A good saying to help you remember this is: “Eyes over Knees over

Toes!”

o Upper Body: With the upper body there can be a lot of variation as to where

goalkeepers hold their arms. Some keepers hold their arms out to the sides with

gloves pointing up, while others prefer to keep their arms lower with gloves

pointing down. Some points to think about are:

• Arms and hands should be forward of the shoulders and chest

• Hands should be above waist height and be able to move either upwards

or downwards quickly

• The stick can be held horizontally or vertically and be angled forward so

that if the ball hits it, it won’t be deflected backwards into the goal.

A goalkeeper’s ready position should be one of preference and it may take a little while

for them to find out what works for them.

4.34.34.34.3 Kicking Kicking Kicking Kicking This is an active skill that uses 3 main techniques. It is not just allowing the ball to hit the

foot and bounce off. On hard shots this can be the case as all a keeper can do is get their

foot in the way but for most shots a keeper has time to assess the shot and control it.

4.3.14.3.14.3.14.3.1 Basic Kick Basic Kick Basic Kick Basic Kick

This kicking technique is used when the ball is going wide of a keeper’s feet but not wide

enough that they have to stretch to get to it. The aim is to save and clear the ball wide in

one action and not to just let the ball hit their kickers and rebound off.

4.3.24.3.24.3.24.3.2 Preparation Preparation Preparation Preparation

o In ready position

o Check angles

o Head steady in line with the ball

o Determine ball direction to keeper

o Determine their target

o Keep their eyes focused on the ball



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4.3.34.3.34.3.34.3.3 Execution Execution Execution Execution

o Lead with their head

o Step towards ball with non-kicking foot, with toes pointing in direction they want

the ball to go

o Kick with the instep of their foot as this gives them more control

o Keep their head and chest over the ball when kicking as this will prevent the ball

rising up

4.3.44.3.44.3.44.3.4 Follow Through Follow Through Follow Through Follow Through

o Swing through with their kicking foot in line with where they are clearing the ball

to

o Keep their ‘eyes over knees over toes’

o Follow the ball with their eyes

o Return to their ready position

4.44.44.44.4 Aerial SavesAerial SavesAerial SavesAerial Saves

4.4.14.4.14.4.14.4.1 Left Hand Glove SavesLeft Hand Glove SavesLeft Hand Glove SavesLeft Hand Glove Saves

Generally glove saves (i.e. left hand protector) are made when the ball is above waist

height or the keeper is unable to get to it with their legs/feet. The left hand glove is

mainly used for the whole of their left side, in front of their body, and up to their elbow on

their right hand side. The keeper can also bring it across to assist their right glove with

high balls on the right but this is a personal preference.

With the new rule, goalkeepers can now push their hand towards the ball to save, instead

of having to wait for the ball to meet the glove. However this does not mean a goalkeeper

can punch the ball clear with their glove like a soccer goalkeeper does. It just means

they are allowed to push the ball away as long as it doesn’t endanger anyone

To clear most aerial shots it is best to either deflect the ball wide or over the back line or

to tip it over the cross bar. With a soft flick it may be best to push the ball wide of the

goal, or if you have time deflect it downwards so that you are able to kick the ball clear.



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4.4.1.1 Preparation

o Align themselves so that they are covering the angles

o Get into ready position

o Focus on ball

o Determine direction, height and speed of the ball

4.4.1.2 Execution

o For balls above elbow height, fingers should be facing up, and for below elbow

height fingers should point down

o For balls on the left step towards the ball

o Bring their hand behind the line of the ball

o Push the ball away with their glove as wide as possible

o For hard shots angle their glove so that the ball is deflected wide and down, or up

and over the goal

o Avoid trying to swat the ball or swinging the glove at the ball

4.4.1.3 Follow Through

o Maintain body balance

o Keep eyes on ball if possible

o Return to ready position

4.4.24.4.24.4.24.4.2 Right Hand and Stick SavesRight Hand and Stick SavesRight Hand and Stick SavesRight Hand and Stick Saves

The stick and right hand protector are used to save balls on the right hand side. It is

important to try and take the ball on their right glove as opposed to just aiming for the

ball to hit their stick as often this results in the ball missing their stick and going into the

goal. By aiming to hit the ball with their glove, the stick is often in a better position to

save the ball.

4.4.2.1 Preparation


o Hands up, stick in ready position tilted forward

o Determine the flight of the ball

4.4.2.2 Execution

o Step towards ball with right leg

o Bring glove up to try and contact ball

o Angle glove and stick so that the ball will deflect wide

o Push the ball away towards the sidelines with glove/stick


o Keep eyes focused on the ball

o Bring left leg over to meet right leg and turn to face the ball (if it isn’t over the

side/back line)

o Return to ready position



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4.54.54.54.5 DivingDivingDivingDiving There is one major difference between diving and sliding, which is that for diving the

keeper is moving more sideways while in sliding they are moving forwards. It is also

important for goalkeepers to remember that while sliding and diving are important

techniques to learn, they should only be used as a last resort and goalkeepers should try

to stay on their feet wherever possible.

4.5.14.5.14.5.14.5.1 To the Right To the Right To the Right To the Right

This is used mainly when they are standing on the left post and the ball gets passed

across the goal to a player on the right hand side. The only way a goalkeeper will get

across in time is to dive.

4.5.1.1 Preparation

o On left post (or close to)

o Watch ball closely

o If pass made, shift body weight to right leg

4.5.1.2 Execution

o Keep their eyes on the ball

o Lean to the right and crouch slightly

o Push off on right leg

o Stay low throughout the dive

o Slide stick out and along the ground to control the dive

o Slide on side of body and not on stomach

o Avoid landing on elbow

o Keep left glove in front of chest in case of lifted ball

o Angle stick towards the back line

o Contact ball with stick and push ball away


o Keep eyes on ball

o If ball is cleared and there is no danger relax and get up normally

o If ball is not cleared decide if best to stay down or to get back up quickly

o Return to ready position once on feet



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4.5.24.5.24.5.24.5.2 To the Left To the Left To the Left To the Left

A goalkeeper may need to use this is to save a drag flick or flick to the left on a Penalty

Corner or to save a shot to the left which is just off the ground about knee height.

4.5.2.1 Preparation


o Shift weight onto left leg

o Keep eyes on the ball

4.5.2.2 Execution

o Keep their eyes on the ball throughout the dive

o Push off on left leg

o Stay low throughout the dive

o Bring their right arm and stick across in front of body (ensure stick is reversed)

o Aim to contact ball with their left glove and deflect it away

o Land on left hip then forearm (not elbow)


o Keep eyes on ball

o If ball is cleared and there is no danger relax and get up normally

o If ball is not cleared decide if best to stay down or to get back up quickly

o Return to ready position once on feet

4.64.64.64.6 1v11v11v11v11111 The main skills involved in taking on a player one on one are:

Speed is essential in any movement towards a player. The most important factor in this is

speed over the first few steps that the keeper makes. Ways that keeper can improve this

is by doing short sprint work.

Tracking is another essential element in getting the player to go where the keeper

wants them to. This allows the keeper to get the player to go in the direction that they

want them to and also to put them in a vulnerable position that the keeper can make the

most of. Tracking can also assist in getting the player into a position in which it is harder

1 ibid



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to get a good shot away and at the same time giving the keeper’s defenders time to get

back into position. Tracking is a sideways movement similar to side stepping. It is

important that the keeper moves with intensity, keeping their legs together to stop the

ball going through the legs during movement.

Having presence is vitally important. This is about making the keeper big rather than

like a mouse. If the keeper has presence players are going to be likely to be thinking

more about how to get the ball around the keeper rather than getting the ball into the

back of the net.

Smothering (Sliding) involves coming at the ball with speed and total commitment to

what the keeper is going to do. The first thing the keeper is required to do is extend their

stick to ensure that they will have maximum coverage when they are on the ground.

When you are approaching the ball and player you need to start lowering themselves to

the ground. This is a very quick skill and needs to be done with speed and control at the

same time.

Coaching point:

o A goalkeeper needs to be attacking the ball and only the ball. If you attack the

player it may result in a penalty stroke being called or at worst the goalkeeper

receiving a yellow card.

o If a player is about to be tackled by one of your defenders this is not when you

should be taking them on one on one. The time that you need to do this is when

there is a break away situation with the attacker coming into the attacking 25 area

unattended.



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5.5.5.5. JDC AssessmentJDC AssessmentJDC AssessmentJDC Assessment

What follows are a set of 7 goalkeeper coaching routines. Malcolm Yull used his

experiences of being coached by recognised coaches (such as John Hurst and Graham

Mansell-Grace) to utilise and adapt these drills for a Holloway Hockey Summer Camp in

2009. Recognising the experience and ability at different age groups we have adapted

this approach for JDC Assessment.

5.15.15.15.1 U12U12U12U12----3 Age Group 3 Age Group 3 Age Group 3 Age Group o Warm-up -. This is to fit into a 15 minute period, which would be the time often

allocated to the no stick portion of the warm up.

• Warm up routine o Positioning and Movement: initially check the keepers Ready position. Then

runt these 2 routines to check their movement:

• Movement 1

• Movement: Cone Circuit o Footwork and Kicking:

• split the keepers initially into pairs and get them to do Tip-tap

• Take 1 keeper at a time out and do Kick Clear 1 or alternatively with whole

group to Kick Clear 2 o Hand Deflector: need to check both left and right hand separately and then in

rapid play. Use a combination of these 4 exercises:

• Left Hand

• Left Hand – varied injection side

• Right Hand

• Right Hand – varied injection side o Free-Format “Games”: To finish the assessment use 1 or 2 games such as:

• The Gate

• Rapid Fire (Kicking Accuracy)

5.25.25.25.2 U14U14U14U14----5 Age Group 5 Age Group 5 Age Group 5 Age Group o Warm-up -. This is to fit into a 15 minute period, which would be the time often




• Movement 1



• Take 1 keeper at a time out and do Power and Accuracy or alternatively

with whole group to Kick Clear 2

• Then move to Moving Kick-clear – low lifted ball

• Finish this section with Recover, Save and Clear o Hand Deflector: need to check both left and right hand separately and then in


• Left Hand



Version: 3.0




• Right Hand

• Right Hand – varied injection side

• Aerial (High) ball Save and Clear o Dive: Check both dive left and right

• GK Low Dive

• Long Barrier o Free-Format “Games”: To finish the assessment use 1 or 2 games such as:

• The Gate

• Keeper Football

• Giles Gate

5.35.35.35.3 U16U16U16U16----7 Age Group7 Age Group7 Age Group7 Age Group o Warm-up -. This is to fit into a 15 minute period, which would be the time often




• Movement 1



• Take 1 keeper at a time out and do Power and Accuracy or alternatively

with whole group to Kick Clear 2

• Then move to Moving Kick-clear – low lifted ball

• Finish this section with Recover, Save and Clear o Hand Deflector: need to check both left and right hand separately and then in


• Left Hand


• Right Hand

• Right Hand – varied injection side

• Aerial (High) ball Save and Clear o Dive: Check both dive left and right

• GK Low Dive

• Long Barrier

• Smoother o Free-Format “Games”: To finish the assessment use 1 or 2 games such as:

• The Gate

• Keeper Football

• Giles Gate

.



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6.6.6.6. JDC SessionsJDC SessionsJDC SessionsJDC Sessions

The County policy is for the coach to complete an EHB Talent Identification form after

each session for each player that he/she has coached during a session. This should be

stored on the shared data site amongst all the GK coaches and the Director of Coaching.

The session plans have been derived base on the EHB Syllabus for Goalkeeper Coaching

Content for JDC’s, JAC’s and JRPC’s (dated July 2008). This document is based on JDC

and JAC training being 9 2 hour sessions. Given the County’s limited dates due to the

Central Calendar, we operate both JDC’s and JAC’s as 4 3 hour sessions. Additionally the

programme shows no difference for different age groups. The County therefore has

adapted the Syllabus to both fit the different training time available as well as the

difference for age groups.

6.16.16.16.1 U12U12U12U12----14 Age Group14 Age Group14 Age Group14 Age Group

6.1.16.1.16.1.16.1.1 Session 1Session 1Session 1Session 1

6.1.1.1 Warm up

This first session concentrate on footwork drills.

o Physical Warm-Up: Warm-up

o Ladders: Use Ladders 1 and Ladders 2

6.1.1.2 Positioning in the goal

The keepers need to work on narrowing the angle.

6.1.1.3 Kicking

The keepers need to work on kicking accurately to targets (other GK’s or through gates)

using both feet with a focus on the weaker foot.

6.1.1.4 Saving

The fourth part of the session builds on the previous but puts into a more game situation,

use shots, moving towards save-clearing with follow through, head over ball etc.,

building to secondary saves from rebounds using other GK’s.

o Save Clear Drill 1





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6.1.1.5 Game Play

Small-sided games


6.1.2.1 Warm up

to include footwork drills and kicking practices

6.1.2.2 Save/Clear work

with follow through (straight shots and shots to the corners of the goal), including

secondary saves from rebounds using other GK’s.

6.1.2.3 Saving the ball in the Air

Using left and right hands (stick if necessary) AND clearing the ball away with hands and

stick



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6.1.2.4 Game Play

Small-sided games


6.1.3.1 Warm up

To include footwork drills, kicking practices, building to saving and clearing with

secondary saves from rebounds using other Gk’s.


Using left and right hands (stick if necessary) AND clearing the ball away with hands and

stick

6.1.3.3 Diving

Low right and left with focus on technique, landing on the SIDE of the body and getting to

feet quickly and appropriately

6.1.3.4 Game Play

Small-sided games


6.1.4.1 Warm up

to include footwork drills, kicking practices, hand saves and saving and clearing

(straight shots and shots to the corners) with secondary saves from rebounds using other

Gk’s.

6.1.4.2 Diving – (Revision of)

low right and left with focus on technique, landing on the SIDE of the body and getting to

feet quickly and appropriately. Building to high diving right and left with similar focus on

technique

6.1.4.3 Penalty Corner Work

To include, dependent on ability:

• Standing and saving a shot or flick

• Defending a Drag Flick

• going down to save (“logging”);

• “reading” a Penalty Corner and making the appropriate save (standing, “logging”,

diving).

• Working with the defence



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6.1.4.4 Game Play

small-sided games/shooting with rest of squad

6.1.56.1.56.1.56.1.5 JDC CompetitionJDC CompetitionJDC CompetitionJDC Competition



6.2.1.1 Warm up


6.2.1.2 Kicking

accurately to targets (other GK’s or through gates) using both feet with a focus on the

weaker foot.





using left and right hands (stick if necessary) AND clearing the ball away with hands and

stick

6.2.1.5 Game Play



6.2.2.1 Warm up

to include footwork drills, kicking practices, building to saving and clearing with




stick



Version: 3.0



6.2.2.3 Diving



6.2.2.4 Game Play



6.2.3.1 Warm up

To include footwork drills, kicking practices, hand saves and saving and clearing


Gk’s.


Low right and left with focus on technique, landing on the SIDE of the body and getting

to feet quickly and appropriately. Building to high diving right and left with similar focus

on technique

6.2.3.3 Voice Control

Looking at how to move and control defenders

6.2.3.4 Smothering

left and right side focusing on technique

6.2.3.5 Game Play



6.2.4.1 Warm up



Gk’s.

Smothering

leading to 1 v 1 work, reading when to leave the line and smother from attacks from all

parts of the circle, particularly along the base line on both sides



Version: 3.0



6.2.4.2 Voice Control – repetition







diving).


6.2.4.4 Game Play


6.2.56.2.56.2.56.2.5 JDC CompetitionJDC CompetitionJDC CompetitionJDC Competition



Version: 3.0



7.7.7.7. JAC SessionsJAC SessionsJAC SessionsJAC Sessions

At JAC, The County place the Keepers back with their Outfield team mates, but provide a

separate GK coach to work with for at least ¾ of the time on their own and the remainder

in game situations with the Outfield.

The JAC GK Coach will need to produce a Talent Identification assessment after each JAC

Session which needs to be shared with the JAC Lead Coach as well the Director of

Coaching

7.17.17.17.1 U12U12U12U12----14 Age Groups14 Age Groups14 Age Groups14 Age Groups


7.1.1.1 Warm up

to include footwork drills.

7.1.1.2 Kicking


weaker foot.

7.1.1.3 Positioning in the goal

narrowing the angle

7.1.1.4 Saving

“simple” shots, moving towards save-clearing with follow through, head over ball etc.,

building to secondary saves from rebounds using other GK’s.

7.1.1.5 Game Play



Warm up







Version: 3.0





stick

7.1.2.3 Game Play



7.1.3.1 Warm up





stick

7.1.3.3 Diving



7.1.3.4 Game Play



7.1.4.1 Warm up

to include footwork drills, kicking practices, hand saves and saving and clearing


Gk’s.



feet quickly and appropriately. Building to high diving right and left with similar focus on

technique








Version: 3.0




diving).


7.1.4.4 Game Play


7.1.57.1.57.1.57.1.5 JAC CompetitionJAC CompetitionJAC CompetitionJAC Competition



7.2.1.1 Warm up


7.2.1.2 Kicking


weaker foot.






stick

7.2.1.5 Game Play



7.2.2.1 Warm up





Version: 3.0





stick

7.2.2.3 Diving



7.2.2.4 Game Play



7.2.3.1 Warm up



Gk’s.


Low right and left with focus on technique, landing on the SIDE of the body and getting

to feet quickly and appropriately. Building to high diving right and left with similar focus

on technique

7.2.3.3 Voice Control

Looking at how to move and control defenders

Set up an assault course using sticks and cones for a GK to go around, and collect things.

Working in pairs. One GK is bind folded; the other is standing on the back line, shouting



Version: 3.0



directions for the other keeper. To make this harder, add more equipment, and move the

course to the half way line. The GK shouting directions should wear their helmet as this

will simulate the game situation.

7.2.3.4 Smothering

left and right side focusing on technique

7.2.3.5 Game Play


7.2.47.2.47.2.47.2.4 SesSesSesSession 4sion 4sion 4sion 4

7.2.4.1 Warm up



Gk’s.

Smothering

leading to 1 v 1 work, reading when to leave the line and smother from attacks from all

parts of the circle, particularly along the base line on both sides



Version: 3.0



7.2.4.2 Voice Control – repetition

o Arrange 3 sets of cones from the 23 meter line towards the halfway line in a

random fashion.

o Place a player on the nearest cone to the goal keeper facing away from the back

line.

o The goalkeeper has then to guide each player to each of the cones in the row







diving).


1

1

1

3

3

3

2

2

2 23 meter line

Half way line

Goal keeper



Version: 3.0



7.2.4.4 Game Play


7.2.57.2.57.2.57.2.5 JAC CompetitionJAC CompetitionJAC CompetitionJAC Competition



Version: 3.0



8.8.8.8. SkSkSkSkillsillsillsills

8.18.18.18.1 Warm UpWarm UpWarm UpWarm Up

8.1.18.1.18.1.18.1.1 WarmWarmWarmWarm----upupupup

Warm up routine. This is to fit into a 15 minute period, which would be the time often


8.1.1.1 Running

o Half pitch jog twice.

o Over 25 metres do:

o short sprint then jog

o Skip forward with arm circles going forward

o Skip back with arm circles going backward

o Side step

o Side step (face same way so leading with other leg)

8.1.1.2 Dynamic Stretches

The following drills are performed over 25 metres:

o Knee to chest, three steps then other leg

o Lunge, then hands on ground and straighten legs to stretch hamstring/calf, three

steps then stretch other leg

o Quads, three steps

o Quick skips

o High knee skip, strong core

o Sumos

8.1.1.3 Fast Speed Drills over 10 metres

o Knee lifts

o Butt Kicks

o Bounds for length

8.1.28.1.28.1.28.1.2 Speed Speed Speed Speed

o Sprint to the 25 yard line.

o Walk back and repeat 5 times.

o Rest for 2 minutes.

o Then run to top of the circle as fast as the keeper can.


8.1.38.1.38.1.38.1.3 Ladder and ConesLadder and ConesLadder and ConesLadder and Cones

o Across pitch use coach as place that Keepers run at ¾ speed to and then trot back

o Footwork:



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In and out jumps

Side shuffle

8.1.48.1.48.1.48.1.4 Movement 1Movement 1Movement 1Movement 1

Narrowing the angle is an important goalkeeping technique. The goalkeeper will need

landmarks to help him/her gauge where they are. Ask the keeper(s) what they can use –

(the answer is the lights).

Goalkeeper must try to keep a balanced position of readiness and practice moving with

short sideways steps from post to post in a small arc (maximum of 2 metres) from the

goal. Check that they touch the post each time they complete their arc and see if they can

make their arc higher.

8.1.58.1.58.1.58.1.5 Movement: Cone CircuitMovement: Cone CircuitMovement: Cone CircuitMovement: Cone Circuit



Version: 3.0



o Goalkeeper starts in the centre of the goal. Moves out to red cone and sets and

then returns to centre of the goal and sets.

o Repeat to blue cone

o Out to the yellow cone and set then side step across to other yellow cone set and

return to centre of goal.

o Out to blue and red cones on the other side as before

o Repeat increasing speed to cones.

8.1.68.1.68.1.68.1.6 MovementMovementMovementMovement Routine Routine Routine Routine 2222

• Going forwards:

• sprint forward (5 yards)

• side shuffle (3 yards)




• back pedal (3 yards)





• Going backwards:

• sprint forwards (5 yards)












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8.1.78.1.78.1.78.1.7 Movement Movement Movement Movement Routine Routine Routine Routine 3333

o Going forwards:










• Going backwards:










As the goalkeeper moves in the pattern, coach fires balls which keeper must save.

8.1.88.1.88.1.88.1.8 Ladder 1Ladder 1Ladder 1Ladder 1

This is a routine that Giles Dakin used for the first JRPC GK sessions at Northwood.



Version: 3.0



o Set up 2 to 3 lines as shown in diagram above with 2 ladders and 4 witches hat

cones per run.

o Keeper starts by running with 1 foot in the ladder space, when they reach the

cone area they stop and drop into their ready position and then go through the

next ladder as for the first.

o When keeper reaches the end of the 2nd ladder, he/she turns around and repeats

the exercise. When the keeper turns round the next keeper in the original starting

position can start.

o Repeat 3 or so times.

o Progression 1, 2 feet in the space of the ladders and when in the coned area touch

the top left before getting into set position.

o Progression 2: go in and out of the ladder from the side and when in coned area

touch top right before getting into set position.

o Progression 3: allow the keepers to use 1 method of footwork in 1 ladder and

another in the other.

8.1.98.1.98.1.98.1.9 Ladders 2Ladders 2Ladders 2Ladders 2

This is an exercise devised by Malcolm Yull for a Holloway Summer Camp session in July

2011.



Version: 3.0



o Set up 2 or 3 runs as shown in the diagram using hurdles witches hat cones and

ladders

o On command/whistle, the keeper “bunny hops” (2 leg jump) over the 3 hurdles.

On reaching the cones, sidesteps to the right to the next set of cones and

sidesteps right and then onto the ladder

o First run through – single foot. Second run through – both. Third run through 1 in

then 2nd and 1st one out.

8.1.108.1.108.1.108.1.10 TipTipTipTip----taptaptaptap

o Player and Goalkeeper stand about 3 metres apart.

o Ball is pushed sympathetically from the striker to the goalkeeper’s feet,

exercising left and right in a tip-tap-tip-tap rhythm.

o Accent on accuracy not on speed.

o Goalkeeper on toes using a drive forward and step back double technique to

recover and set before next tap. N.B. Avoid ‘bouncing’ as at that split second you

have no point of contact on which to change direction or drive for a save.

o Pace of ball gradually speeding up, push becomes slap, and distance apart

gradually lengthens to about 5 metres.

8.1.118.1.118.1.118.1.11 Pre Match Warm Up Drill 1Pre Match Warm Up Drill 1Pre Match Warm Up Drill 1Pre Match Warm Up Drill 1

o Use only one ball. Feeder focuses on control and accuracy, hands low on the stick

so as to ‘tip-tap’ the ball moving the keeper from left to right. Work at a distance

between the spot and the keeper.

o Develop this drill by lifting the ball, still with the feeder adopting low hands on

the stick for a lifted slap shot.



Version: 3.0



o Develop further to include the gloves, focussing on ‘active’ hands up position, to

help balance and be ready for reflex saves with gloves and stick.

Notes:

o Again at this point we are not trying to beat the keeper just encourage movement,

small steps, and light feet.

o As the drill develops work the keeper left and right with the lifted shot, pad and

then glove high.


o Use 4 to 6 balls. Feeder is now trying to test the keeper by increasing the ball

pace, hitting the ball at 60-70% both flat and pad high.

o The keeper’s first move is from the centre of the goal to the near post, and then

the Keeper faces a quick fire set of shots.

o Develop drill by flicking the shots in quick succession to work the glove and stick

hand.

o Repeat both sides. Notes:

o Feeder is looking for a snap shot, low back lift, and quick fire moving on to the

next ball in quick succession.

o The keeper must attack the ball, with weight forward and good balance, not

rocking on to their heels.

o No diving is required in these drills. Keeper is to stay on feet.

o IMPORTANT: Keeper confidence. Do not allow the feeder to aggressively smash

the ball past the keeper. These drills are progressive in order to build confidence

and momentum ahead of facing the shots from the team.



Version: 3.0



8.1.138.1.138.1.138.1.13 Pre Match Warm Up Drill Pre Match Warm Up Drill Pre Match Warm Up Drill Pre Match Warm Up Drill 3333


pace, hitting the ball at 70-80% both flat and pad high. The feeder moves around

the D in no particular order to make the keeper move for the next shot.

o The keeper should move around the goal to position correctly for the shot. Keeper

must be stationary and set to face the hit shot from longer range.

o The keeper advances to close down the close range shots, some which should be

flicked, representing a second phase shot or close range 1 on 1 in the D.

Notes:

o Post these drills, the Keeper should now be ready to face the pre match shooting

drills.

o Look for the keeper to save clear to the sides, not simply to shot stop. Develop the

save clear technique



pace, hitting the ball at 70-80% both flat and pad high. The feeder moves around

the D in no particular order to make the keeper move for the next shot.

o The keeper should move around the goal to position correctly for the shot. Keeper

must be stationary and set to face the hit shot from longer range.

o The keeper advances to close down the close range shots, some which should be

flicked, representing a second phase shot or close range 1 on 1 in the D.

Notes:



Version: 3.0



o Post these drills, the Keeper should now be ready to face the pre match shooting

drills.

o Look for the keeper to save clear to the sides, not simply to shot stop. Develop the

save clear technique.

o This drill prepares the keeper for match realistic action.

8.28.28.28.2 KickingKickingKickingKicking

8.2.18.2.18.2.18.2.1 KickKickKickKick----clearclearclearclear 1 1 1 1

o Set up as shown above

o Striker now 15 metres away feeds ground ball into the keeper.

o Keeper now moves forward to meet and attack ball with fast accurate kick-clear

into the goal on the ground

o As shown in diagram, the kick is on the left foot. Swap coach and keeper’s

position for right foot check.

o Keeper forced to get feet around the ball to keeper’s right for left foot kick and

vice-versa.

o Accents on body movement, balance, forward shape, ball speed and accuracy



Version: 3.0



8.2.28.2.28.2.28.2.2 Kick Clear 2Kick Clear 2Kick Clear 2Kick Clear 2

o Using a football, Quickstick ball or Mini ball or standard ball, Coach passes the

ball to the keeper in the goal.

o Keeper controls the ball and kicks to one of the other keepers standing around

the D.

o The keeper receiving the ball controls and kicks it back to the keeper in the goal.

o Change the keeper in the goal every 3 to 5 minutes.

8.2.38.2.38.2.38.2.3 Power and AccuracyPower and AccuracyPower and AccuracyPower and Accuracy

o Set up as shown above

o Coaches injects ball towards p spot, keepers run in a kick ball into corners of

goal.

o Coach changes side to help work the other leg

o In final round, coach slightly lifts the ball about 1 foot off ground for the kick

o Give rest for water and discussion

Coaching Point:

o HOKOA (Head Over Knee Over Ankle).



Version: 3.0



8.2.48.2.48.2.48.2.4 Moving KickMoving KickMoving KickMoving Kick----clear clear clear clear –––– low lifted ball low lifted ball low lifted ball low lifted ball

o Set up as for Kick Clear 1

o Feeder lifts ball towards goalkeeper from the ground at shin height for a

pad/clear save. N.B. The ball should not bounce in front of the keeper as this is an

infrequent occurrence in a game.

o Goalkeeper now moves forward to meet and attack ball with fast accurate kick-

clear on the ground to the side.

o Right and left leg used alternately.

o Goalkeeper is forced to get feet around the ball by feeder feeding ball to

keeper’s right for left foot kick and vice-versa.

o Accents on body movement, balance, forward shape, ball speed and accuracy.

8.2.58.2.58.2.58.2.5 Kicking WideKicking WideKicking WideKicking Wide

COACH COACH o The Coach starts to left or right of the top of the D. 2 Other keepers are places

wide on the right and left of the D as shown.

o The Coach passes the ball to the keeper in the goal, who controls and kicks the

ball wide to the “wide” keepers.

o Change keepers every 3 to 5 minutes

o Progressions:

• Increase the weight of the pass to full shot

• Keeper in goal kicks to the opposite side from the side where the ball

came.

• Coach goes wider as shown below.



Version: 3.0



COACH COACH

8.2.68.2.68.2.68.2.6 Kicking DrillKicking DrillKicking DrillKicking Drill

o The keeper advances to (1), coach feeds ball to keepers left foot for a save clear.

Keeper retreats to the goal, coach advances to (2) for a quick reaction save using

either foot.

o When keeper advances to (3) feed ball pad to keeper’s right foot. Keeper retreats

to the goal, coach advances to (4) for a quick flick reaction save using either foot.

o Coach holds 4 balls, moves to points (1-4) and feeds from a low position. Use flat

disks or cones to mark (1-4).

o Repeat both sides, 4 balls x 2.

Notes:

o Keeper will be in motion, closing down on the shot from (1) and (3), but must keep

balance and use momentum to save clear.

o Focus on where the near post is.

o Encourage small steps, small movement for maximum effect. No time for large,

languid save clear…must be sharp, punchy action.

o Discuss position of hands to help balance through the kicking motion

8.2.78.2.78.2.78.2.7 Forward Movement, Save and ClearForward Movement, Save and ClearForward Movement, Save and ClearForward Movement, Save and Clear



Version: 3.0



o The keeper in the goal advances towards the coach, who passes a ball to the

keeper.

o The keeper controls the ball and kicks clear to one or other of the keepers at the

edge of the D.

o Progressions:


• Keeper in goal kicks to the opposite side from the side where the ball

came.

8.2.88.2.88.2.88.2.8 Recover, SaRecover, SaRecover, SaRecover, Save and Clearve and Clearve and Clearve and Clear

o The keeper in the goal moves to the left cone and then recovers to the centre to

save and clear the passed ball from the coach.

o The keeper in the goal moves to the right cone and then recovers to the centre to

save and clear the passed ball from the coach



Version: 3.0



o Progressions:


8.2.98.2.98.2.98.2.9 Move and SaveMove and SaveMove and SaveMove and Save

o Objective: To get across the goal as quick as possible and make a good quality

save with a wide clearance.

o The coach / player calls "go" and the keeper leaves the cone to sprint across, set

and make the save. This drill needs to be done with a walk back recovery.

A B

8.2.108.2.108.2.108.2.10 Save/Clear Kicking Drill 1Save/Clear Kicking Drill 1Save/Clear Kicking Drill 1Save/Clear Kicking Drill 1

o Goal keeper stands on the goal line and advances one pace forward towards the

feeder.

o Feeder strikes the ball at the goal, either side increasingly stretching the keeper

by hitting the corners.

o Goal keeper attacks the ball, with power in the save/clear.

o Develop by striking harder and moving feeder back towards the top of the “D”

Notes

o Focus on power on the save/clear and attacking the ball.



Version: 3.0




o Goal keeper stands on the goal line and advances one pace forward towards the

feeder.

o Feeder strikes the ball at the goal, either side increasingly stretching the keeper

by hitting the corners.

o Goal keeper attacks the ball, with power in the save/clear.

o Develop by adding rebounders who attempt to intercept and get a shot away

Notes


o Balance and reaction to a rebound shot.


o Keeper stands to cover primary shot from (1).

o Ball moves to (2) and keeper adjusts.

o (2) strikes ball across face of goal looking for the far post tip in. (2 can shoot at

goal to keep the keeper honest.

o Develop by including a diving element to the interception

o Repeat both sides.

Notes


o Stay on feet where possible. Focus on goal awareness, finding the keeper’s range

to intercept and take control in the “D”.



Version: 3.0



8.38.38.38.3 HandHandHandHand Deflections Deflections Deflections Deflections

8.3.18.3.18.3.18.3.1 Left HandLeft HandLeft HandLeft Hand

o From P spot, coach injects ball to high left side (GK view). Suggestion is throw the

ball

o Keeper starts in middle of goal once basic seen move to their right hand post

o Look for hand/arm lead and footwork to get across to the post initially

o Looking for short step and right leg push off.

o Once that in place look for where ball being deflected too. Looking for back line

or wide down that line.

o Look for resetting facing where ball has gone.

8.3.28.3.28.3.28.3.2 Left Hand Left Hand Left Hand Left Hand –––– var var var varied injection sideied injection sideied injection sideied injection side

o Coach uses the cones. Keeper starts from centre and moves out to meet the ball

and then left hand save..

o Keeper retreats to the goal and coach injects from next come position



Version: 3.0



8.3.38.3.38.3.38.3.3 Right HandRight HandRight HandRight Hand

o From P spot, coach injects ball to high left side (GK view). Suggestion is throw the

ball

o Keeper starts in middle of goal once basic seen move to their right hand post

o Look for hand/arm lead and footwork to get across to the post initially

o Looking for short step and right leg push off.

o Once that in place look for where ball being deflected too. Looking for back line

or wide down that line.

o Look for resetting facing where ball has gone.

8.3.48.3.48.3.48.3.4 Right Right Right Right Hand Hand Hand Hand –––– varied injection side varied injection side varied injection side varied injection side

o Coach uses the cones. Keeper starts from centre and moves out to meet the ball

and then left hand save.

o Keeper retreats to the goal and coach injects from next come position



Version: 3.0



8.3.58.3.58.3.58.3.5 Aerial (High) ball Save and ClearAerial (High) ball Save and ClearAerial (High) ball Save and ClearAerial (High) ball Save and Clear

o Coach plays the ball with stick or by hand so that it is at backboard height.

o Keeper saves with hand and kicks clear.

o Start one side for 6 balls and then repeat on the other side.

8.3.68.3.68.3.68.3.6 Hand DrillHand DrillHand DrillHand Drill

o The keeper advances to (1), coach feeds ball high to keepers left glove for a save

clear. Keeper retreats to the goal, coach advances to (2) for a quick reaction save

using either glove.

o When keeper advances to (3) feed ball pad to keeper’s right glove/stick. Keeper

retreats to the goal, coach advances to (4) for a quick flick reaction save using

either glove.




Notes:





Version: 3.0




o Encourage safe clearance with glove pushing through the save, not swiping the

glove at the ball.

o Discuss position of hands, keeping them up and mobile. Discuss part hands play

in balance and how Keeper can dominate an attacker by their presence and

presenting the largest possible saving area.

8.48.48.48.4 SavingSavingSavingSaving

8.4.18.4.18.4.18.4.1 GK Low DivingGK Low DivingGK Low DivingGK Low Diving

o Keeper starts in the middle of the goal (knees, haunches, standing – sequence).

• 1st Progression: Repeat the exercise, but now the Goalkeeper squats on

his/her haunches. • 2nd Progression: Repeat the exercise, but now the Goalkeeper stands.

o Coach feeds ball low from just past p spot to Keeper’s right.

o Keeper dives to save and then gets up

o Coach then fires to the left and Keeper repeats.

Coaching points:

o Hip hit floor first followed by elbow



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8.4.28.4.28.4.28.4.2 Dive Right using cones Dive Right using cones Dive Right using cones Dive Right using cones

o Keeper starts at the blue cone and dives to the right to save the coach’s injected

ball

o Coach repeats 3 times, then Keeper moves to the yellow cone

o Coach injects the ball 4 times , then the keeper moves to the orange cone

o Coach injects the ball 4 times , then the keeper moves to the red cone

o Once the circuit has been completed reverse the cones so that they are now on

the left of the goal rather than right (coach view), then repeat exercise but now

with left hand dive.

Coaching points:

o As the keeper moves further from the centre of the goal, the footwork that has to

be used to gain momentum to get across to make the save.

o Look for short quick steps.

8.4.38.4.38.4.38.4.3 Early Stage Diving DrillsEarly Stage Diving DrillsEarly Stage Diving DrillsEarly Stage Diving Drills

Sets of 6 balls only. Check keepers have shorts/hip and elbow protection before

proceeding.



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Coach kneels and feeds balls along the floor to the Keeper’s right. (Keeper’s (2) stop and

hold stray balls).

o Keeper starts by kneeling,

o throws the right hip out in the direction they are diving,

o proceeds to fall in a controlled manner first onto right glove and stick, then elbow

and lower arm

o Left hand proceeds beneath helmet/eye level to block under armpit.

o Keeper slides with glove and stick extended until prostrate, with bottom leg fully

extended to create the barrier (often used as the short corner barrier).

o Keeper must remain on side and not on stomach, must keep eye on ball and not

obstruct view with left glove.

o Repeat drill from haunches. Focus on technique before proceeding to active

drills.

8.4.48.4.48.4.48.4.4 Active Diving DrillsActive Diving DrillsActive Diving DrillsActive Diving Drills

Sets of 6 balls only. Check keepers have shorts/hip and elbow protection before

proceeding.

o Keeper (2) kicks ball to coach, Keeper turns moving ‘left’ foot first and makes the

‘controlled’ diving action parallel to the goal line to make a save.

o Develop drill as appropriate to allow Keeper’s (3) to have one kick shot (on the

ground) back at goal with Keeper in barrier position to make 2nd save.



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8.4.4.1 Notes:

o Focus on control and technique.

o Reactions and speed will follow only after a good technique is achieved.

o Do not encourage keeper to ‘swat’ the ball on the ground back in to the field of

play. Guide the ball away to safety zones which are off back line, or away down

the line.

8.4.58.4.58.4.58.4.5 Long BarrierLong BarrierLong BarrierLong Barrier

o 3 steps :

• Out 2 -3 steps and set

• Shift slightly left

• fold to floor

• Get up

o Coaching points

• Right side – stick out for deflection to post with Left hand in front of body to

trap

• Left hand trap – post man clear.



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Exercise:

o Get each keeper to perform a right side save (SH – identify area to work on for

each)

o Route 1: Getting the movement right

• Break it down and get keeper to step through on coach command with ball

being received at end of movement.

o Route 2: Right hand save

• Remember ball needs to be deliver harder

• Get hand position right to deflect ball over back line

• Keeper lies down then puts it all together

o Route 3: Left hand trap

• Keeper lies down. Coach fires ball at keeper from armpit to around top of

pads. Keeper traps the ball

• Get one of other keepers to act as post man and push ball back to coach

o Put it all together

8.58.58.58.5 1 on 11 on 11 on 11 on 1

8.5.18.5.18.5.18.5.1 TrackingTrackingTrackingTracking2222

o Goalkeeper lines up slightly off centre in the goal.

o The Attacker starts at the 25 yard line and runs in towards the circle.

o Goalkeeper makes a “Banana” run out to meet the Attacker at the top of the circle.

2 This exercise came from Helen Birch, an attendee at the Level 3 course at Bedford in July 1997



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o Goalkeeper side steps with stick ready for jab.

o If Attacker cuts left behind goalkeeper, then the goalkeeper dives right and uses

a stick sweep. When diving lead with the hip.

o Recovery from the prone position, involves using hand to help roll behind.

8.5.28.5.28.5.28.5.2 Interceptions Interceptions Interceptions Interceptions ---- Dril Dril Dril Drill around the back playl around the back playl around the back playl around the back play3333

o Coach or player hits balls across the field.

o Anything that is beyond the 6 yard mark should be left and movement to the

player or retreating to get into line. (Refer to the shaded part of the diagram to

see the actual area that an intercept should be made in.)

o It is important that you do not try to predict what the player is going to do, if you

dive too early to make the interception the attacker is likely to slip the ball past

you into the goal.

3 Goalkeeping in field hockey, Rachel Durdin and Jon O’Hare, OBO, 2

nd edition, 2005



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8.5.38.5.38.5.38.5.3 InterInterInterInterceptions ceptions ceptions ceptions ---- Drill for Saving through Ball Drill for Saving through Ball Drill for Saving through Ball Drill for Saving through Ball4444

o Simulate the actual game situation.

A

A

D

D

D

A

A

4 Goalkeeping in field hockey, Rachel Durdin and Jon O’Hare, OBO, 2

nd edition, 2005



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8.5.48.5.48.5.48.5.4 Intercept/Decision Making DrillIntercept/Decision Making DrillIntercept/Decision Making DrillIntercept/Decision Making Drill

o Goal keeper stands to cover shot just inside left post, between penalty spot and

goal line.

o Coach (1) strikes ball across face of goal looking for the far post tip in. Strike ball

in keepers range, look to stretch keeper in to making a decision to go and kick or

leave and retreat to goal.

o After a time, Coach can shoot at near post to keep Keeper honest.

o Develop by adding another coach or Keeper (2) to act as attacker and try to score.

o Repeat both sides. 6-8 balls or more.

o ADVANCED ONLY - Develop by including a diving element to the interception.

Notes:

o Focus on power in the save/clear and attacking the ball.

o Decision making and finding the keeper’s range to intercept and take control in

the ‘D’.

o Stay on feet where possible. Focus on and goal awareness, but also where

attackers are within the ‘D’.

8.5.58.5.58.5.58.5.5 1 on 1, Close Proximity Drill1 on 1, Close Proximity Drill1 on 1, Close Proximity Drill1 on 1, Close Proximity Drill

Use 6 to 8 balls.

Coach speaks with (2) telling them how they want them to attack the goal. There are 3

simple options;

o Drive at keeper, aim to move keeper and shoot low on ground.

o Drive at keeper, flick high and early.

o Drive at keeper, pause to see if keeper goes to ground, continue with shot.



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o Coach drops ball close to (2) who proceeds with either option 1, 2 or 3 as

instructed. Work on one side and then repeat on the other.

Notes:

o Focus on staying on feet as long as possible, covering ground at speed with small

dynamic steps.

o Smother/slide with flat pads and body up. Encourage precise use of stick to

block/steal ball.

o Approach and pressure attacker, try to dominate.

o Just keep ball out of net…hands, legs, feet, gloves, stick, chest, whatever it takes!

8.5.68.5.68.5.68.5.6 SmotherSmotherSmotherSmother

Position:

Not quite correct: right leg should be down

8.5.6.1 Exercise 1:

o Coach plays the ball into the Keeper (1)

o Keeper kicks the ball back to the keeper (20and then runs outs and smoothers

the ball (3)

o Repeat 5 times checking final position every time.

o Then move to left of goal (GK view) and repeat so left foot lead.



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8.5.6.2 Exercise 2:

o Use one of the other Keepers to pass the ball to the coach standing roughly by the

p spot

o Keeper in goal face other keeper and once ball has been passed comes out to

smooth ball at coach’s feet.

o Start right side of goal and then go to the left

o Alternate the keepers.

8.5.6.3 Exercise 3

o The keeper starts in the middle of the goal and sprints and slides into A.

o Keeper gets up quickly and sprints backwards to goal line.

o This is then repeated to B and C.

A C

B

Coaching points:

o This is very taxing and it is a good idea to give generous recovery time so that the

maximum benefit can be achieved.

o If the keeper is having trouble sliding at cones, get a player to be moving to the

spot of the cone so it is a little more realistic.



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8.68.68.68.6 Combination DrillsCombination DrillsCombination DrillsCombination Drills

8.6.18.6.18.6.18.6.1 Decision MakingDecision MakingDecision MakingDecision Making

o Set up 2 on 1, 3 on 2 situations so that the keeper is continually made to make

decisions.

o It is important that this is not too close to the circle so that a breakaway situation

can occur.

o Place the keeper at the penalty spot or just above it so that he/she can meet the

player at the top of the circle to cut down the chance of them having a shot.

D

D

A A A

8.6.28.6.28.6.28.6.2 Pad/Hand Combination DrillPad/Hand Combination DrillPad/Hand Combination DrillPad/Hand Combination Drill

o The keeper advances to (1), coach feeds ball pad high (1 -2ft of ground not at

glove height) to keepers left pad for a save clear. Keeper retreats to the goal,

coach advances to (2) for a quick reaction save using any part of the kit.



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o When keeper advances to (3) feed ball pad high to keeper’s right. Keeper

retreats to the goal, coach advances to (4) for a quick flick reaction save using any

part of the kit.




Notes:




o Encourage use of pad, not just kicker.

o Discuss position of left hand, adjacent to left pad to extend saving area and help

balance. Discuss also right hand being up also to help balance but to dominate

the attacker and present largest possible saving area.

8.6.38.6.38.6.38.6.3 Game Live, Game Live, Game Live, Game Live, Combination Drill: Closing Down, 1 On 1 And Smother Combination Drill: Closing Down, 1 On 1 And Smother Combination Drill: Closing Down, 1 On 1 And Smother Combination Drill: Closing Down, 1 On 1 And Smother SavesSavesSavesSaves

Use 8 to 10 balls.

o Coach drives at goal line drawing keeper to near post. Coach passes across face

of keeper to players/keepers (2), who plays/kicks ball as a shot at goal. The

keeper starts in middle of goal, as the ball is played to (2) moves to the post, then

returns at speed to make a save.

o Player/keeper (3) can take a touch and drive at goal before shooting. Keeper has

to close the shot and decision make on staying on feet, smother and being

stationary at the point of the shot. Obviously the closer players (2) are to the goal

the more a reaction/smother is required.

o Develop drill by the Coach shooting at near post so as keeper is kept ‘honest’ and

does not over commit. Develop by introducing rebounds, remember safety

Keeper’s tend to collide so Coach must call time after 2nd or 3rd rebound.

Notes:

o Focus on small steps, covering ground at speed. (Keeper can intercept pass if

able but not specifically part of this drill).

o Introduce the idea of rebound shots, 2nd and 3rd phase saves before the defence

have chance to assist the keeper.

o Attitude, ‘not to give up’, speed of action and thought.

o Save clear and scrambling the ball away from danger.



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Ball passed to (3), player/keeper drives in, Keeper closes the shot and decision makes

on the following;

o Stay on feet, close the shot and stop, be stationary at point of shot so as to react

from a stable base.

o Close at pace and smother

o Stay on feet, force player away from goal

o Force player away from goal with a controlled dive and steal ball with stick.

Timing important!

Notes:

o Keeper needs to find what works for them.

o Coaches let the smother technique develop on the Keeper’s right/stick side.

(Reverse stick smother/clearance is an advanced skill to be developed later).

o Encourage and point out issues such as; keeping body up to increase saving area,

flat pads on ground to create larger saving area, active hands up for balance, or

eyes on the ball and timing of a diving attempt to steal the ball.

8.78.78.78.7 Set PlaySet PlaySet PlaySet Playssss

8.7.18.7.18.7.18.7.1 ShortShortShortShort Corners Corners Corners Corners

Defenders at penalty corner defence have the same options as the attackers - that is to

use their defensive variations to prevent attackers from either feeling comfortable or that

they have the initiative.

Many attacking sides use the defenders starting line up positions to select their attacking

options. It is important that the starting line up is considered and not to use simply the

easiest option for where the players are to finish. The GK is the most important player at

defensive penalty corners. Therefore the GK must be happy with the routine know

exactly which variations are to be used, and must have a clear sight of the ball at all

times.

8.7.1.1 Formations

There are 2 basic formations, which are used in League Hockey today. These are shown

below:



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3 & 1

GKA

BC D

A: Runner 2

B: Pad man

C: Runner 1

D: Post & Foot man

2 & 2

GKA

B C

D

A: Runner 2

B: Pad man

C: Runner 1

D: Post & Foot man

8.7.1.2 Roles

The Runners

o Aim is to reduce the time the attackers have to stop and shoot.

o Run out to prevent/block the push from the stopper.

o Run out to block the shot.

o The No.1 Runner should come from the other side of the goal to the strike.

o The No.2 Runner covers the left hand side.

Post Defender

o The Post & Foot man covers the shot to the left of the Goalkeeper.

o Advance 1 or 2 steps to block the shots placed wide of the goalkeeper

o Also step forward to clear rebounds from the keepers pads

Pad Man

o The Pad Man needs to run so that he/she faces the goal and the goalkeeper.

Goalkeepers.

o For young Goalkeepers: advance 3 or 4 steps to STAND and SAVE the shot.

o For Over 14’s: Can make save by diving.



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8.7.28.7.28.7.28.7.2 Short Corner Short Corner Short Corner Short Corner –––– basic 2 men out basic 2 men out basic 2 men out basic 2 men out

2 G

K3 4

COACH

1

o Coach shouts “go” and counts up to 3 and then shoots.

o Goalkeeper advances 3 or 5 steps to STAND and SAVE the shot.

o Player1 runs out to try and stop stroke at the top of the circle. Aims are to:

• reduce the time the attackers have to stop and shoot.

• prevent/block the push from the stopper.

• block the shot.

o Player 2 runs out a long way to block the slip left.

o Player 4 (the pad man) does the normal pad job from goalkeeper’s left

o Player 3 covers the right post. He/she can come out slightly from the post but

must avoid leaving a gap for the ball to squeeze through.

1st Progression

o Switch the post man and pad man round so that the left post has the post man and

the pad man goes to the goalkeeper’s right.

2nd Progression

o Add the attackers.

3rd Progression

o Let the goalkeeper do down for the save.



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8.7.38.7.38.7.38.7.3 Short Corner Short Corner Short Corner Short Corner –––– 2 post men 2 post men 2 post men 2 post men5555

42 G

K

3

COACH

1

o Coach shouts, “go” and counts up to 3 and then shoots.


o The post men 2 and 3 stay on their respective posts

o The first man out number 1 does the normal job.

o The pad man player 4 has two options to do a normal pad clearance from the GK

left or to do the same job from the GK right side. The decision will be based on

the attacking line up and the most likely switches they will use and which player 4

might have to cover.

1st Progression


2nd Progression


5 Tasmania Online Hockey Site It was developed by Stewart Pither, the State Development Officer for Hockey

in Tasmania in January 2002



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8.7.48.7.48.7.48.7.4 Short Corner Short Corner Short Corner Short Corner ---- Left Post man Left Post man Left Post man Left Post man

2G

K3

4

COACH

1

o Coach shouts, “go” and counts up to 3 and then shoots.


o Player1 runs out to try and stop stroke at the top of the circle. Aims are to:

• reduce the time the attackers have to stop and shoot.

• prevent/block the push from the stopper.

• block the shot.

o Player 4 does the pad job on goalkeeper’s left.

o Players 2 does the pad job from goalkeeper’s right and covers switches to that

side.

o Player 3 covers the left post. He/she can come out slightly from the post but must

avoid leaving a gap for the ball to squeeze through.

o The Goalkeeper now has responsibility for the whole of the centre and right hand

side of the goal.

1st Progression


2nd Progression




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8.7.58.7.58.7.58.7.5 Short Corner Short Corner Short Corner Short Corner –––– The Charge The Charge The Charge The Charge

2G

K

341

COACH



o All the other players go out quickly and quite a long way.

o Players 2 and 3 can block the attacking slips left.

o Player 4 can block the slips right.

o Player 3 could act as pad man on goalkeeper’s right or by slightly adjusting

his/her position could cover the straight slip attacking move.

1st Progression


2nd Progression




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8.7.68.7.68.7.68.7.6 Short Corner Short Corner Short Corner Short Corner –––– 4 man box 4 man box 4 man box 4 man box6666

2G

K

341

COACH


o The four defenders form a box.


o All the other players go out quickly and quite a long way.

o Players 2 and 3 can block the attacking slips left.

o Player 4 can block the slips right.

o Player 3 covers the straight slip attacking move.

1st Progression


2nd Progression


8.88.88.88.8 Penalty StrokesPenalty StrokesPenalty StrokesPenalty Strokes Simon found this information on the OBO web site. It comes from Rachel Durdin, the

Australian Women’s keeper. There are a number of things that a keeper can do to

prepare for a stroke:

o Research

• To make a keeper better prepared to save a penalty stroke it is important

that all that can be done before the game is done.

• Researching players who take strokes can never be done enough. Kath

Partridge (one of the world’s greatest goal keepers, dual Australian

Olympian, now coach) kept a journal of players taking strokes. All it

included in it was a picture of a goal and the position that the player flicks

the ball.

o Reflex work

6 Tasmania Online Hockey Site It was developed by Stewart Pither, the State Development Officer for Hockey

in Tasmania in January 2002



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• Reflex training is an exceptional way to improve the keeper’s ability to

save a penalty stroke, seeing the majority of penalty strokes are saved by

the reflexes of the keeper.

• Line up balls at the 7 yard spot in groups of about 10.

• Coach/player continually flicks the balls at the keeper, not giving

him/her/her enough time to see the action of the flicker but only the

movement of the next ball.

• This is designed to get the keeper moving in all different directions and not

thinking too much about where the ball is going.

• This can also be done very effectively with a bucket of tennis balls.

o Practice

• Make it fun and challenging for the keeper you are coaching, so that

he/she feels positive about it.

• Start by telling the keeper where the ball is going to be put. This helps

getting the keeper used to moving and diving at the ball. It always makes

it a more positive experience for the keeper.

• During practice games, make certain offences automatically penalty

offences, so that the keeper can get practice.

o Mental rehearsal

• Before each stroke get the keeper to mentally rehearse making up to 10

saves.

• This process takes around 3-4 seconds to complete.

• Rachel Durdin suggested that rehearsal include 3 on the right side, 3 on the

left side and 3 in the middle of the goal. On each side the keeper should

see himself/herself /herself saving a high ball, a low ball and a ball in the

middle region.

o Relax and set

• Get the keeper to relax before each stroke using a simple breathing

exercise.

• Fill the lungs with fresh air and then exhale slowly. This relaxes the

shoulders and clears the head of thoughts that might be clouding the

ability to save strokes.

• It helps to get the keeper set in a position that he/she can easily explode to

make saves.

o Focus on the ball

• Focusing on the ball is an essential element in saving a stroke.

• Players today can do all sorts of things with their sticks, thus making it very

hard to read where the ball is going.

• Focus on the ball and not on the stick thus bringing into effect all the work

the keeper has done on his/her reflexes.

• Focusing on the ball does not mean looking at the ball but actually focusing

on the dimples in the ball so that it is the only thing that the keeper sees

and their mind is not wandering from the task at hand — saving the ball.

o Save the ball

8.98.98.98.9 FreeFreeFreeFree----Format “Games”Format “Games”Format “Games”Format “Games”



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8.9.18.9.18.9.18.9.1 Rapid Fire (Kicking Accuracy)Rapid Fire (Kicking Accuracy)Rapid Fire (Kicking Accuracy)Rapid Fire (Kicking Accuracy)

o If the keeper kicks the ball between the read and green cones they score 2

points.

o If the keeper kicks the ball between the green and blue cones they score 1 point.

o If the keeper kicks the ball anywhere else they score 0.

o The coach fire 5 to 7 balls in rapid succession and the keeper has to score the

highest amount possible with out letting in a goal.

8.9.28.9.28.9.28.9.2 The GateThe GateThe GateThe Gate

o Using, Quickstick ball or Mini ball or normal ball, Coach passes the ball to the

keeper in the goal and call colour/number of gate to clear to.

o Keeper controls the ball and kicks to selected gate



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o Keeper in selected gate saves the shot in their own goal and then returns ball to

Coach to restart. After a couple of rounds introduce a rebound score by keeper in

selected goal.

o Rotate the keepers every 3 to 5 minutes.

o Work the weaker side most

Coaching point:

o Points for each target found

o Make competitive by trying to score in each goal

8.9.38.9.38.9.38.9.3 Keeper FootballKeeper FootballKeeper FootballKeeper Football

o Divide the keepers into 2 equal teams and set up as shown in the diagram above.

o Coach(s) stand outside with a number of balls.

o Aim of the game is for the team to score a goal. The keepers can use any

technique to stop or score.

o If the ball goes out of the area, a new ball is pushed into the play area.

8.9.48.9.48.9.48.9.4 Giles Gate Giles Gate Giles Gate Giles Gate

A game devised by Giles Dakin for JRPC Northwood Keepers in July 2011.



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o Set up 2 “goals” either side of the goal.

o Each keeper starts with 10 points. A point is lost for each goal keeper A concedes,

Keeper A can gain points if he/she scores in the goals defended by keepers B and

C, who lose a point if they concede a goal.

o Coach has 10 balls.

o Play starts with Coach injecting a ball at the main goal which Keeper A has to save

and clear. Once the ball is cleared any of the other keepers (and the Coach) can

keep the ball in play and try to score.

o Rotate the keepers around once 10 balls have been used.

o The winner is the keeper with the most number of points after all have been in the

main goal.



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9.9.9.9. Core StabCore StabCore StabCore Stability Trainingility Trainingility Trainingility Training

To be effective in any sport, you need the following:

o Strength

o Flexibility

o Speed

o Agility

Depending on your sport you will need a different mix of these.

9.19.19.19.1 What is Core Stability?What is Core Stability?What is Core Stability?What is Core Stability? In order for arms and legs to work well you need a stable trunk to attach to. Core Stability

is what helps make your trunk stable and attaches your limbs to your trunk. Stable arms

and legs means that they can work in their strongest and most efficient position.

9.29.29.29.2 How does Core Stability improve performance?How does Core Stability improve performance?How does Core Stability improve performance?How does Core Stability improve performance? By training the core you can gain the following:

o Efficient use of muscle power – less wasted effort

o Decreased risk of injury as body can control forces

o Improved ability to change direction

o Increased speed generation

o Improved balance and co-ordination

o Improved posture

You need to train the “core”. Core stability muscles are stabilising muscles that control

forces and movement. This means doing some basic exercises every day. The muscles

will get tired easily and so exercises are needed to be carried a little and often. What

follows is a series of different exercise you can try out as a 15 minute workout.

9.39.39.39.3 Athlete Support Programme Athlete Support Programme Athlete Support Programme Athlete Support Programme –––– Core Stability Workout Core Stability Workout Core Stability Workout Core Stability Workout The exercises use either a gym ball or a sofa or a bed.

o Sit on ball/sofa/bed in what is know as perfect posture that is tummy tight and

shoulders back. Hold for 1 minute.

o Now lift one leg off the floor and hold for 5 seconds. Put leg down to the floor and

raise the other leg. Repeat 5 times for each leg.

o With your shoulders on the ball/bed/sofa, with face looking up to the ceiling,

make a bridge with the rest of your body (your knees should be at right angles).

Hold for 15 seconds and repeat 5 times.

o With feet resting on the ball/bed/sofa, with face looking up to the ceiling, bridge

up your body so that it becomes straight. Hold for 15 seconds and repeat 5 times.

o Here are 2 additional exercises to add to the routine once you have become

comfortable with the other 4.

o Start with your feet resting on the ball/bed/sofa, with face looking up to the

ceiling, bridge up as 4, but this time raise one leg off of the surface. Hold for 10

seconds and repeat 5 times on each leg.

o Start with your shoulders on ball/bed/sofa, with face looking up to the ceiling and

bridge up your body as for 3, but this time extend out with one leg. Hold for 10

seconds and repeat 5 times on each leg.



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10.10.10.10. Goalkeeping Equipment Goalkeeping Equipment Goalkeeping Equipment Goalkeeping Equipment

It is very important for a goalkeeper to be well protected. If they do not feel protected

they will most likely not be confident in their abilities. A goalkeeper should have:

o Helmet

o Throat Protector

o Chest Protector

o Arm/elbow guards

o Left and right hand Protectors

o Groin/Pelvic Protector

o Padded Shorts

o Kickers

o Leg Guards

o Hockey Stick

o Different Coloured Shirt

Sometimes goalkeepers need to do on the spot repairs so it is important to keep some

extra equipment in your gear bag:

o Tape

o Spare straps

o Screwdriver (for helmet repairs)

o Spare goalkeeper shirt which is a different colour

o Change of clothes

10.110.110.110.1 Getting The Best Out Of Your KitGetting The Best Out Of Your KitGetting The Best Out Of Your KitGetting The Best Out Of Your Kit Simon found this information on the OBO web site. It comes from Rachel Durdin, the

Australian Women’s keeper. The tips on threading “Kicker Straps” are from Simon

Barnett, OBO's owner.

This section deals with techniques to get the best out of a goal keeper’s kit. A goal

keeper's technique can dramatically change the performance of a specific item of kit. If a

keeper feels his/her kit is not performing, they should give consideration to their

technique. Experience has taught us that a minor adjustment in technique can often result

in a product’s performance going from ok to great.

10.1.110.1.110.1.110.1.1 Body ArmourBody ArmourBody ArmourBody Armour

When a keeper first tries body armour on it will feel restrictive. This is in fact normal.

After a couple of weeks of use, the foam will soften and mould to the keeper’s body and

arms. Then the armour will feel light and flexible with excellent protection. So bear in

mind that the keeper will need to invest some time in breaking the arms in.

10.1.210.1.210.1.210.1.2 KickersKickersKickersKickers

Seven steps to getting the best rebound out of your kickers:

Start in the attacking position with feet slightly apart, knees bent slightly, body weight

forward, hands in a position to save high balls i.e. above waist line and finally raised

comfortably on the balls of your feet.

o Attack the ball (meet the ball slightly in front of the body.)



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o Rotate the ankle so that the instep of the foot meets the ball. (Like soccer short

pass.)

o Contact with the ball should be made in the centre of the kicker to get maximum

projection.

o Follow through with the foot to ensure a solid clearance.

o Contact with the ball should be made with force. This does not mean that the

keeper has to kick the living daylight out of the ball as the most important thing is

the timing of the contact with the ball.

o Keep head over the ball to ensure flat rebounding.

Kicker Straps can be a nightmare to thread first time. Here is some advice on making it

easier:

o Pre bend the straps to the shape you want them in.

o Make sure holes at the top of the kickers are a decent size, cutting them to

enlarge if necessary.

o Put a small amount of dishwashing liquid on the tip of the strap. Do not get any on

your fingers or you will not be able to pull the straps through.

o If you are still having problems, try gently forcing the end of a spoon or fork down

the holes to force them further open.

10.1.310.1.310.1.310.1.3 Right Hand ProtectorRight Hand ProtectorRight Hand ProtectorRight Hand Protector

If the Right Hand Protector is not performing as well as hoped, try tightening the straps.

If the keeper can not hang on to his/her stick and move it in all different directions

because he/she is worried about the grip on the hand protector, this will be why.

A small change makes a huge difference, both to the feel and to the performance of the

product.

10.1.410.1.410.1.410.1.4 Playing indoorsPlaying indoorsPlaying indoorsPlaying indoors

Wrap kicker straps before start of indoor season because wooden floors especially burn

the plastic covering of the straps.

Put a piece of tape on the toe of the kickers to protect them against burning the soft foam

on the toe.

Tape bottom of the right hand protectors - it will protect the strap, clip and also the

bottom of hand protector.



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11.11.11.11. Off Season Training for GoalkeepersOff Season Training for GoalkeepersOff Season Training for GoalkeepersOff Season Training for Goalkeepers

I found this information on the OBO web site. It comes from Rachel Durdin, the Australian

Women’s keeper. The value of the off-season can never be underestimated. Getting

stronger, fitter and faster is something that is best done in this period. A goalkeeper

needs to have a high level of concentration throughout the whole game. This can be

helped tremendously over the off-season.

What should the keeper work on? The answer is the following:

o Strength

o Aerobic fitness

o Speed

o Agility

o Variety

o Strength Training

This should be done in consultation with a fitness trainer or strength and conditioning

coach.

11.111.111.111.1 Basic Exercise SetBasic Exercise SetBasic Exercise SetBasic Exercise Set Some exercises that are good for improving general strength are:

o Squats

o Bench press

o Lateral pull down

o Sit ups

o Biceps curls

o Leg press

o Leg curls

o Leg extension

A basic guideline is that keeper should do 3 sets of each exercise with 8-12 repetitions in

each set.

Remember that it is also good to have a break between each set generally 2 times as

long as it takes to do the exercise.

11.211.211.211.2 Aerobic FitnessAerobic FitnessAerobic FitnessAerobic Fitness Aerobic fitness is something that not all people enjoy doing. Aerobic fitness can be done

in many forms, from running to roller-blading.

For goalkeepers it is important that they have a level of fitness so that their concentration

level is up to a satisfactory level that can help them sustain their focus for the whole 70

minutes.

Aerobic fitness doesn't need to be long and tedious, frequent sessions for a 20-30 minute

duration should be sufficient to sustain and maintain aerobic fitness, if done at a

reasonable pace (not a stroll in the park).



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11.311.311.311.3 Speed and AgilitySpeed and AgilitySpeed and AgilitySpeed and Agility Speed and agility are two of the most important things a goalkeeper needs physically to

be able to perform to their highest level.

Sprinting and quick changes of direction are things that a goalkeeper does in every

game. Thus, this area should hold great importance to goal keepers and be reflected in

their training sessions.

Recovery is an important aspect of doing sprints and agility. It is essential that the

keepers work out what they are actually doing it for, speed, agility or anaerobic fitness.

o Speed = 2 minutes recovery

o Agility = 2 minutes recovery

o Anaerobic fitness = walk back recovery and start again

Include forward, side ways, turning and backwards movements in the drills.

11.411.411.411.4 Short SprintsShort SprintsShort SprintsShort Sprints o Sprint to the 25 yard line.


o Rest for 2 minutes.

o Then run to top of the circle as fast as the keeper can.


11.511.511.511.5 Lateral movement 1Lateral movement 1Lateral movement 1Lateral movement 1 Set up the cones as per the diagram.

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345

o Starting from the centre of the goal, run forwards to the first cone (1).

o Side step to cone (2).

o Run forwards to cone (3).

o Side step to cone (4)

o Run backwards to cone final cone (5)

11.611.611.611.6 Lateral movement 2Lateral movement 2Lateral movement 2Lateral movement 2 Set up the cones as shown in the diagram.



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o From the start, run forwards to the first cone in the circuit.

o Run backwards on the diagonal run to the next cone.

o Alternate forwards and backwards running

o At the end take 2 minutes rest and then repeat.

11.711.711.711.7 The Circle CircuitThe Circle CircuitThe Circle CircuitThe Circle Circuit o Start from the centre of the goal and run out to the cone at the top left of the circle.

o Return to the goal, running backwards.

o Run through the slalom to the top of the circle, and then go through the slalom

backwards to return to the goal.

o Run out to the come at the top right of the circle.

o Return to the goal running backwards.

o Rest for 2 minutes and then repeat.

NOTES

1. Training during the off-season doesn't have to include putting goal keeping gear

on. The tendency to stop training during this time is sometimes overwhelming but

the goalkeeper who is committed to bettering their game will continue to train

during this valuable time.

2. Keep a diary of your activities. It will enable you to have an accurate record so

that the coach can evaluate their performance in your personal program. This also



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helps the coach to see whether or not the keeper needs to increase or decrease

their workload.

3. Varying the distance for sprinting. Acceleration and deceleration are an

important part of the game, so the body must be conditioned to cope with these.

4. Lateral movement builds muscles for the many saves that do not require a simple

forward movement

5. Variety is the essence of a good off-season program. If a keeper loves running

he/she can go running every day, but for many keepers variety is what keeps

them going. Some examples of things that they can do include:

• Running

• Swimming

• Cycling

• Tennis

• Squash

• Roller Blading

• Canoeing

• Kayaking

• Rowing

• or anything that can get the heart rate up for a sustainable period



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Appendix 1: BiographiesAppendix 1: BiographiesAppendix 1: BiographiesAppendix 1: Biographies

Dave Chatterjee Dave Chatterjee Dave Chatterjee Dave Chatterjee

Need a short right here.

Simon Holloway Simon Holloway Simon Holloway Simon Holloway Simon Holloway is the Director of Coaching for Hertfordshire.

He is a qualified Level 2 Hockey Coach. He has been coaching

at county level for the last 20 years firstly for the Boys U-13

team for 10 years in the 1990’s and from 2000 he has managed

at different time the Boys U-15, U-16 U-17 and U-21. For the last

2 season Simon has managed the Herts Men team with Dave

Chatterjee with the team being Division B runners-up in their

first season. He was from 1989 to 1994, the Youth Development

Officer for Hockey in Hertfordshire, firstly under the Notts

Sport National Development Scheme and then under the

auspices of the County's Menes and Ladies Association. He has been involved in

delivering 2 Championship coaching courses in the county and has been involved in the

setting up and running of 2 club youth sections (Berkhamsted and Hemel Hempstead,

and St. Albans). In addition he was responsible for setting up of the 6 Counties U13

Tournament that ran at the National Hockey Stadium at the end of the 90’s. He is the

compiler of the St. Albans Hockey Club Coaching manual.

Malcolm YullMalcolm YullMalcolm YullMalcolm Yull Malcolm Yull is a goalkeeper with more than 10 years

National League playing experience with St. Albans

HC. He is a qualified Level 1 Hockey Coach, who

specialises in indoor and outdoor goalkeeping. He

coaches goalkeepers at local schools and clubs and in

2006/07 he was GK coach with Premier 1 side Slough

Ladies. Malcolm delivered an Indoor Hockey

Initiative in 2006 to provide local schools access to

specialist coaching and entered a Herts Development

team in to the Men’s East Tournament the same year.

Malcolm is a product of the St. Albans HC youth

programme and quickly progressed to represent



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Herts at U14 - U18 age groups, as well as featuring in East squads. When studying at the

University of Gloucestershire he represented the West of England winning the U21

Divisional title in 1997. Malcolm has since represented the Herts County Men’s side on

numerous occasions. Malcolm captained St. Albans in 2004 in Premier 1, but his passion

is with indoor hockey. In 1997 he won gold at Finals Night and in 1998 represented St.

Albans in the A Division of the European Club Championships. A runner up with St.

Albans in 2000, he played in semi-finals in 2001, 2003 and 2004 and was the Clubs indoor

player of the year in 2006. He currently plays indoor hockey in Premier 1 and outdoor in

the EHL East Conference.

Documents

GOAL KEEPING COACHING - Pitcherofiles.pitchero.com/counties/44/1350997716.pdf · · 2012-10-23HERTFORDSHIRE HOCKEY GOAL KEEPING COACHING Compiled by: Dave Chatterjee Simon Holloway