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Posted by
Richard Bucciarelli,
November 8, 2011
Email Richard Bucciarelli
Richard Bucciarelli, BKINE, CSEP-CEP, CSCS, CK, is a soccer fitness coach and President of Soccer Fitness Inc., a soccer-specific strength and conditioning company in Toronto. Richard has an extensive background and experience in both training and coaching soccer players of all ages and levels of ability. A certified Kinesiologist, Richard also holds certifications with the Canadian Society of Exercise Physiology (CSEP-CEP), National Strength and Conditioning Association (CSCS), and the American Council on Exercise (CPT, CLWM). He also holds the distinction of being the only trainer in Canada to attend and present research at both the 6th World Congress on Science and Football (Antalya, Turkey, January 2007), the First World Conference on Science and Soccer (Liverpool, England, May 2008), and the 7th World Congress on Science and Football (Nagoya, Japan, May, 2011).
In addition to his many qualifications in soccer fitness training, Richard is also an avid soccer coach. A graduate of York University's Coaching Certification Program, he also currently holds an Ontario Provincial "B" License, as well as United States National "B" and "Y" Licenses, in coaching.
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Training for elite Goalkeepers: Part 2
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In Part 1 of this 2-part article, we examined the science behind the Soccer Fitness Goalkeeper-Specific Training Protocols. Plyometric exercises, which form the foundation of most traditional sport-specific strength and power programs, are also the key feature of our Goalkeeper-Specific Protocols. In Part 2 of this article, we will review some specific examples of the plyometric exercises themselves.
The attached video contains actual footage of the training regime followed by Sotiri Varlokostas, 2011 Canadian U20 Men’s National Team training camp participant, York University Lion, 2010 National Champion, and 2011 FISU Team Canada goalkeeper. Utilizing our 2 day per week Treadmill, Plyometric, and Functional Strength program, we were able to achieve a 6% increase in linear running speed, as well as a 10% increase in jumping power, over the course of the 8-week training program. Featured in the video are the following exercises, which are part of Soccer Fitness’ Goalkeeper-Specific Protocols, and were of course used in Sotiri’s specific training program:
Single-Leg Lateral Hurdle Jumps:
Hurdles ranging in height from 15 – 20 inches are place on top of the Soccer Fitness Plyometric Platform. Goalkeepers perform 4 sets of 10 jumps (2 sets with each leg, 5 jumps in each direction), side-to-side over the hurdle, with 2 minutes’ rest between sets. The purpose of this exercise is to improve single-leg vertical and lateral jumping power, ad well as to increase dynamic core stability while changing direction quickly off of one leg.
Single-Leg Lateral Box Jumps:
Plyometric Boxes ranging in height from 2.5 – 3 feet are used for this exercise. Goalkeepers stand motionless on one leg, and explode laterally to the outside, clearing the height of the box and the “sticking” the landing. 2 sets of 4 jumps with each leg are performed, with 2 minutes’ rest in between sets. This exercise is unique in that it develops explosive, single-leg, lateral jumping power, using the exact same movement pattern as occurs in diving and shot-stopping techniques.
Double-Leg Resisted Jumps:
The Power-Plyos Jump Harness is used for this exercise. Resistance tubing attached to the ground, and to a harness fixed over the goalkeeper’s waist, provide an extra challenge to the muscles during a double-leg jumping movement. Goalkeepers perform 2 sets of 8 jumps with resistance, followed immediately by 2 sets of 8 jumps without resistance, with 2 minutes’ rest in between sets. This training, called “contrast training”, aims to increase vertical jumping power by first applying resistance to the jumping movement, and then removing the resistance. The muscles, expecting extra resistance, are forced to contract quicker and more powerfully, resulting in a higher speed of muscular contraction, and thus higher rate of upwards acceleration of the body.
Double-Leg Quick Feet Plyometrics:
Goalkeepers stand on the Soccer Fitness Plyometric Platform, and perform specific quick feet plyometric exercises, hitting their feet to the numbered targets on the Platform. The movements are either in a Linear (forward-back, side-side, or diagonal), triangle, or square jumping pattern. The jumps must be performed both as accurately and quickly as possible in 20 seconds. 4 sets of 20 second intervals are performed, with 1 minute rest in between sets. This exercise is used to develop dynamic core stability. As the athlete’s base of support, or feet, moves at high speeds away from their centre of mass (a point in the middle of the body, just above the hips), the muscles of the core are challenged to contract quickly and powerfully in order to keep the athlete stable and facilitate the movement.
Richard Bucciarelli, BKINE, CSEP-CEP, CSCS, CK, is a soccer-specific strength and conditioning coach and President of Soccer Fitness Inc., a soccer-specific fitness company located in Toronto. For more information about Soccer Fitness Inc., visit www.soccerfitness.ca
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