Two key components that go into championship-level goalkeeping are hand movement and footwork. In this clip, Syracuse University assistant coach, Kevin Donahue, explains how keeping hands comfortable and relaxed while conditioning the lead and trail leg of the goalie can help them become a more consistent presence in the net.
Drill Summary: When defending shots, make sure the goalie’s top hand is soft on the stick and they’re holding the stick away from their body (this prevents rebounds). As the goalie moves the stick around to defend shots, it’s important that both hands work together. The feet should follow wherever the hands move first. Remember to move the trail leg after moving the lead leg, otherwise the goalie will allow a large hole between their legs for shooters to take advantage of.
Keys to the Drill:
1) Soft top hand.
2) Hands out and away from body.
3) Move the stick in arcs.
4) Feet follow hands.
Salisbury University head coach, Jim Berkman, has won 10 National Championships at the DIII level. In this drill, you’ll see an exercise that Coach Berkman uses in practice to teach players how to re-direct ground balls they’re unable to scoop a ball up immediately during a game.
Drill Summary: Set up a line of five cones with each cone about 1-2 yards apart. One by one, players take turns using their sticks to guide a ball between the cones in a zig-zag formation. Once a player has successfully navigated their ball through the cones, they scoop it up and toss it back to a coach standing near the start of the drill.
Keys to the Drill:
1) Use the stick like a hockey stick.
2) Keep your body low.
3) Be quick and efficient with movements.
4) Scoop up the ball quickly.
Two time NCAA Champion and three time All-American at Oklahoma State University, Chris Perry, explains the importance of keeping knees wide as a leg rider. By being physical and maintaining wide knees, wrestlers will keep their opponent from high legging and maintain control on top.
Drill Summary: When breaking the opponent down, bump into them and keep your knees wide while throwing your hips into their back. Make sure to keep your feet running forward and also focus on getting your opponent’s arm over their head.
This video came from Championship Productions’ video “Signature Move Series: Chris Perry’s Punishing Leg Ride Series.” View other world class Wrestling videos!
Kristy Popp, former assistant cross country coach at Iowa State University, runs a couple athletes through stretching exercises designed for long distance running. The stretches in this video are designed to help runners become more flexible and also avoid injuries.
Drill Summary: There are three different stretches in this video that can be used after a cool down.
The first stretch is Groiners. The athlete sits on the ground with their knees bent and a little wider than their shoulders. In that position, they rotate their knees side to side, touching the ground (if they can) on every rep.
The second stretch is the Hurdle Trail Leg. For this exercise, find a fence or wall to hang on to. Face the fence/wall and act as if one of your legs is going over a hurdle. Make sure to go both backward and forward over the hurdle and work both legs.
The final stretch is Leg Swings. Use the wall/fence to anchor yourself, and swing your leg back and forth as well as side to side.
Mike Lingenfelter, Munciana Samurai head coach and three time Indiana State Coach of the Year, runs his team through the “Kranda Drill,” which urges middles to be aggressive. Athletes work on middle transition, cutting down balls and getting back into position after playing a ball.
Drill Summary: Set up with a full defense on one side of the net, and coaches with a cart of balls on the other. One by one, coaches throw balls to the defensive half of the court and the team works on cutting balls down and middle transition. Go until the team has 25 successful reps, and rotate middles every 3 balls. Also, switch the front and back lines of defense after the 13th successful rep.
Keys to the Drill:
1) Cut balls down.
2) Successful middle transition.
This video came from Championship Productions’ video “All Access Volleyball Practice with Mike Lingenfelter.” View other world class Volleyball videos!