How is that when each type of goalkeeper and each individual is different, we do a general progression of technical work.
6.1 The Back, the Lumbar and the Abdominals
This is the first major element in a goalkeeper’s jump, even if they can save first-time shots with, for example: hamstring on an abductor, or with legs crossed, or with a body half-extended in the water.
- It is work done on the lumbar muscle that allows you to come out to the waist.
- The abdominal is the next muscle, allowing you to close the shooting angle. When the ball is already on its way, that’s the moment to contract the abdominals.
- These movements are generally in real-life defensive situations where movement of a short distance is needed by the goalkeeper (1 and 2, 2 and 3).
- Useful methods of training
The trunk has to go in the same direction as the ball, not come up and then turn towards it.
Another of the important tasks when dealing with fakes is keeping rhythm for the duration of the faking.
Example in the Goalkeepers video: Sostar.
Example in the Goalkeepers video: Rollan
In long glides (from 2 to 4 or 2 to 5 for example), it is more difficult to make this movement, because the tendency in these shots is to jump backwards, so that you are not in the ideal situation in the goal in relation to the player: also because you have had further to move.
Example in the Goalkeeper video: Yurismel Horta
In the gym:
- working the abdominals and the lumbar in general
In the pool:
- High butterfly with crunches in the air
- Multiple shots in the same position
- Jumps facing the goal: if we always insist that they touch the posts and the corners when facing outwards from the goal, it’s only possible by jump backwards. Jumping towards the goal and insisting on reaching the posts and corners, gets them used to saving while jumping forwards, cutting down the angle.
6.2 Glides and Fakes: the Hands
There are three or four different glides.
- The glide made with the arm out of the water in the direction they are moving. From the front position towards the side, accompanied by a small jump.
- Glide made with the arm below the water in the direction of travel, extending it but not using it like a pushing stroke. The only push is from the hand the opposite side from where they are moving from where they are moving.
- Glide in almost all goalkeepers - two pushes
- Left hand with the palm of the hand outwards to get the greatest resistance in the water and therefore to start the glide. At the same time, the left hand begins the glide towards the right with the palm of the hand downwards to have the minimum resistance to the water.
- Return to the initial position, in this case the left hand turns with the palm of the hand lightly inwards, with little resistance to speed up the movement, but at the same time having a minimum level of support to make a jump. At the same time, the right hand is the one that gives almost all the power of the glide, turning the hand horizontally when returning to the original alert position.
The problem with this glide is the loss of support and balance when the arm and body come down into the water, resulting in an unnatural position for the next jump, and when needing to jump again, the position of the arm (which is already extended) coming from the below to above without any control. Very typical of American goalkeepers, like Craig Wilson, Brandon Brooks or Hackett: the Hungarian goalkeeper, Zoltan Zsecsi is also used to doing this.
The problem with this glide is the loss of support by not having the same thrust with the arm extended as contracted, and, if a jump is required, the position of the arm (which is already extended) coming from the below to above without control.
Goalkeepers: Duplanti, Gabor Nemes, James Stanton (2002, from then he changed his style).
For example glide to the right.
From the normal alert position:
Initiation of the glide and the jump
palm of the hand downwards with minimum resistance
Hands in 3rd movement of the glide
Force for the glide Perpendicular vertical force
And so on. In this manner a rapid movement is made: while it is not the quickest method to glide (that is the first method), you always have the correct support and enough power in the arms to make a jump in whatever direction.
Useful types of training:
- Lateral alert movement across the pool
- Lateral alert movement across the pool with traction from only one arm (right and left in the same direction)
- Shots with 5 players in an arc, making as many passes and fakes as they like.
Typical faults in drills: pay a lot of attention in the lateral glide to having the most vertical body position possible. If the body leans in the direction of the glide, the jump is low, technically incorrect and uncoordinated.