Working On Hand Strength For Goalkeepers

By Lawrence Fine, Author of the FineSoccer Coaching Bible.

Welcome to the Goalkeeping Newsletter. Today’s featured activities work on hand strength.

One of the things we want to do is condition our hands both to make them stronger but also to prepare them to catch the ball with the proper hand position.

This activity only requires a keeper, a flat surface (wall or even a goal post) and a ball.

The keeper starts with the ball in his hands in proper catching position (ball starts head height). He should be between 2 and 3 feet from the flat surface (depending on the keepers size, the taller the keeper the further back he should stand).

For a one minute period the keeper leans forward and pushes the ball against the flat surface. His knees should be slightly bent, feet shoulder length apart and eyes staring straight at the ball. The only parts of the hand touching the ball should be the fingers, just like if he just caught the ball. If the keeper is pushing the ball properly near the end of the one minute period the keepers arms should be shaking.

As soon as the one minute period is up, the keeper moves the ball to his right hand only and does the exact same thing. The ball is pushed against the surface, fingers only on the ball and the keeper staring at the ball. This is also done for a one minute period.

As soon as the one minute is up the keeper shifts the ball to his left hand and does the same thing for another minute.

As soon as that minute is up the keeper takes the ball in both hands, and now jumps and slams the ball against the flat surface as high as he can, while maintaining proper hand position. This jumping, slamming, landing and then jumping again also goes on for a one minute period.

The transition from 2 hands to 1 hand or from 1 hand to the other hand and back to 2 hands should be done instantaneously. No time wasted, no break.

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At the end of the 4 minute period, the keeper rests for one minute and then does this same routine a second time.

This takes a total of 10 minutes and if a keeper does this regularly (and properly) he will feel a difference in his catching ability

Have a great day!


By Lawrence Fine, Author of the FineSoccer Coaching Bible.

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