French Goalkeeper Training & The Power Square
French goalkeeper Hugo Lloris of Nice has been added to the French national team at the age of 21, and while I found a great video clip of one brilliant save from Lloris, it got me thinking about French goalkeeper training in general. Throughout the world, French training methodologies are considered the best in the world, think Arsene Wenger for example. How do the French train their goalkeepers? Pretty hard by the looks of the following video.
Now, I don't know what the hell that French guy is on about (Sammy could you help us out man?) but there is a training technique in the video that is extremely powerful, and a goalkeeper exercise that I utilized from a very early age, I'll call it "The Power Square"...because I think it sounds cool (don't laugh).
Seriously, from about the age of 11, when I was introduced to my first professional goalkeeper trainer, he lined up 4 balls in a square about 2-3 meters apart and asked me to get cracking. So what does it entail? Starting at any ball, the goalkeeper uses short precise steps, then dives and attacks the ball low to the ground and repeats until they get it right. Simple, yes, but extremely effective. Let me explain.
One of the hardest things to judge and time for a goalkeeper, is the need to attack the ball at the opposing players feet. This type of play is usually encountered in one to one situations, where the goalkeeper must not only move dynamically off their line to cut the angle of the ball, but also time their attack of the ball with such precision that they can snatch the ball away from the attacking players feet...it's a super tough move.
The "Power Square" mimics the movements required to attack the ball at a players feet effectively. This movement around the square entails the goalkeeper utilizes short precise steps toward the ball, and short and powerful diving movement attacking the ball, as you would at the opposing players feet in a similar situation during an actual match.
If you've analyzed the above video, take some notes and try utilizing the "Power Square" in your next training session. It is a simple exercise, but very powerful if you want to enhance your effectiveness at attacking the ball at an opposing players feet.
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John Stevanja
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Reader Comments (2)
The first warm up (20s-25s) is a general rotational (dynamic) warm up. Works muscles of the wrists, back, neck, etc. It's a small warm used for match day.
The First exercise (juggling balls above the head, 25s-45s) I put them in a square. Works the leg muscles a little. It focuses on speed, agility, You have to keep moving, so it needs good footwork to always be under the ball.
The second warm up (reaching down to touch the balls, 45s-1m10s) is a good lead into diving, it works the upper body. More specific to the movements of a Keeper as it uses on side shuffling.
Then moving onto jumps (1m10s-1m20s), first vertically, to reach high balls, still a warm up, jumping off left and right legs.
Next is a technical warm up (1m20s-1m45s), so the focus is on getting it perfect, elbows well placed, etc. Building up to pushing off with the legs, and catching in mid air. It is getting close to what the actual drills will cover. It really gives you a feel of what they are missing out on technically.
This drill (1m45s-1m55s) starts from the post, shuffles sideways out, around the cone, then sprints back infront of goal for a save over a bar.
The second (1m55s-2m10s) can also be done by going under an object (a peice of string used in this one) and then diving back over the top of it. Works flexibility and quickly getting back up and into position, and being on the correct foot for the jump.
This one (2m10s-2m25s) starts with the Keeper completely off balance in regards to the play, it is very worthwhile doing exercises that start with a forwards or backwards roll, 180 degree turn in the air, etc, so that Keepers snap back to the ball after being disorientated by a save.
This last one(2m25s-End) is similar to the ones before, it works with two balls. Starts off with jump in one direction, then getting up and going off in the other direction. Develops footwork and powerstepping.
;)
Sam