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Basic Position
Starting
Position 2. Feet should be
even approximately shoulder width
apart 3. Bend knees
slightly so ready to move in any direction 4. Keep body
weight forward waist should be flexed shoulders in front of feet 5. Bend arms and
position elbows equal to or just in front of chest 6. Extend hand
with palms raised wrists should not be
hyper extended hands and fingers
should be relaxed and positioned slightly above height of elbows 7. Head and neck
relaxed do not tilt head move body so you're facing play with eyes
focused on ball Catching
1. Used for taking
balls at chest height or above 2. Fingers should
be positioned with thumbs together W shape or contour the shape of ball 3. Wrists slightly
flexed, not hyper extended 4. Arms extended
to receive ball 5. Head should be
still 6. Eyes focused on
ball 7. For balls above
head, take off one foot and drive knee of opposite leg into air Kneeling Catch 1. Used for taking
balls below waist 2. Body must be
behind ball 3. Moving in
direction of ball plant foot on ground and place trailing knee on ground or
slightly off ground behind and to the side of the ball 4. Front of knee
faces heel of foot in direction moving 5. Trailing leg is
perpendicular to the oncoming ball 6. Distance
between grounded knee and opposite leg should be small enough to keep ball
from slipping through 7. Upper body is
twisted to face oncoming ball 8. Arms are held
parallel to each other in front of body 9. Hands are
positioned behind and under the ball Basket Catch 1. Used for balls
between chest and ground 2. Create a basket
with hands, forearms and upper body 3. Flexion is at
waist 4. Important for
forearms to be parallel 5. Body must be
squarely behind ball 6. Trap ball
between upper body and forearms using hands to close basket Throwing
Distribution 1. Cup ball
between forearm and fingertips and bring throwing arm behind body 2. Arch body and
balance on back foot 3. Start forward
motion by planting front foot with toe pointed at target - point non-throwing
arm in direction of target 4. With ball
resting on palm, swing arm over head keep elbow locked throughout throw use muscles of back legs to get power 5. Release ball
with a whipping motion ball should
roll off arm, across palm and off fingertips and weight is transferred to
front foot 6. From maximum
power release ball just as arm gets above head and follow through in
direction of target Bowling 1. Take a few
short strides toward target if
right-handed, plant left foot and point your toes at target bend knees to get low to the ground and
bring ball behind body to waist level 2. Firmly cup ball
between hand and forearm for as much of the throw as possible 3. Swing arm
forward and release ball along ground at six o'clock the lower you get when you bowl, the
smoother the roll will be - follow through in an upward motion toward target Diving
Techniques
Ground
Shots 1. From good
starting position the goalkeeper should take a 45% angle step with the
nearest foot in the direction the ball is traveling 2. Hands should
move forward and meet the ball in a contour style 3. Both hands are
behind the ball forming a defensive wall 4. When the ball
reaches the hands, the catch is made utilizing contour catch 5. One hand should
be on top of the ball and the other behind 6. After ball is
caught the goalkeeper should bring ball towards body and at same time pull
knees towards chest protecting ball from oncoming attackers 7. Landing should
be outer thigh, followed by rib cage, then shoulders Aerial Shots (Not
being covered indoors)
1. From good
starting position the goalkeeper should track the flight of the ball and move
to intercept it by taking step towards the ball with the closest foot 2. Take off into
the air using the foot closest the ball, opposite leg is driven upward in
same direction 3. Goalkeeper
travels through air towards ball with body sideways with front facing
oncoming ball 4. Goalkeeper
makes catch using contour method 5. Upon landing
the goalkeeper secures ball by pulling it into their body 6. Sequence of
landing is side of thigh, hip, rib cage and arm/shoulder Front Smother 1. Get body
directly into path of ball 2. Bend at knees
with legs staggered 3. Prepare hands
with pinky fingers together and elbows in 4. Bring ball
tightly to chest in basket catch 5. Let low body
position on ball and forward momentum take you to the ground under control Breakaway 1. Give a keeper
call when winning a free ball try to
get to the ball before the shot is taken 2. Hands should be
first to ball Cutting Wood - unless
you are outside box 3. When the
attacker is cutting into goal from an angle, attack the open ball with hands
closest to the near post 4. Keep your head
low behind hands and arms for safety 5. Angle of approach
to ball should be low and hard approach ball quickly, going to ground
approximately 2-3 yards away from ball and sliding towards it 6. Follow through
ball after making save 7. Body shape
should be similar to diving hands and
arms out front, chest facing the field and legs bent and slightly apart 8. If opponent
still has ball under control make yourself as big as possible in goal while
maintaining a set stance 9. Once opponent
takes a touch decide whether to attack the ball or steal more ground 10. After you win ball protect it and then get up
quickly to start the counterattack Deflecting /
Parrying the Ball Fingertip is used when an uncatchable shot is hit soft enough that the goalkeepers fingertips are able to redirect the ball. The
idea is to change the flight of the ball from going into the net, to sending
the ball wide or over the goal. Heel-of-the-hand is used when
the uncatchable shot is hit too hard for just the
goalkeeper's fingers to affect the flight of the ball. The heel is the part
of the hand at the bottom of the palm and just above the wrist. Shots above waist and to side
1. Goalkeeper
makes a lateral step with foot closest to ball 2. Body is
propelled towards oncoming ball 3. While traveling
through air body faces front, arm closest to ball is fully extended and palm
of hand is facing ball 4. On contact ball
is deflected around post Shots over head
1.
Goalkeeper takes drop step with opposite foot of hand nearest to the
ball (i.e. use right hand drop with
left foot) 2.
Body is propelled upward using leg used for drop step, opposite leg is
driven upwards to increase height 3.
Use arm closest to ball to parry ball over cross bar Boxing
1. Start with
elbows and arms comfortably close to body, serving as anchor spot 2. Actual attack
of ball with fist needs to be as short as possible 3. Keep wrists
firm and rigid 4. Keep thumbs
below surface of fist but not tucked
under it 5. Box for in order height, distance, width and accuracy long, accurate boxes can initiate
counterattacks 6. Dont box shots box
crosses Punching
Two-Handed Punch is recommended because it
uses larger surface area and less risk of injuries or mistakes. 1.
Both fists tightly clenched, forming a flat, broad surface, while
inner aspects of wrists face each other 2.
Forearms are bent at elbows 3.
When ball gets to striking distance, the arms are extended making
contact with the ball with the front of both knuckles and punches through the
ball until the arms are fully extended One-Handed Punch is used in crowded areas and
uses the same technique but uses only one hand. Kicking
Distribution (Not
being covered indoors)
1. Use two-handed
or one-handed release to throw ball forward and upward and at same time step
forward 2. If right
footed, step RIGHT-LEFT-KICK 3. Pull kicking
foot back use short back swing 4. Extend kicking
foot through ball, driving instep through bottom half of ball 5. Follow through
with explosive extension of lower leg causing non-kicking foot to be pulled
off ground position of instep
indicates path of ball upward and
forward Half-Volley
(Require Rhythmic Motion) (Not being covered
indoors) 1. Use two-handed
or one-handed release to throw ball forward and upward and at same time step
forward with left foot and land on heel 2. Right foot is
pulled back at hip 3. Just a fraction
of second after ball touches ground contact is made 4. Instep faces
ball ankle is firmly locked kicking leg is swung through the bottom half
of ball as body leans backward 5. Contact is made
with instep pointing forward and upward Goal
Kick (Not being covered indoors) 1. Place ball on
even surface 2. Strike ball
with instep 3. Non-kicking
foot should be level with ball 4. Use arms for
balance 5. Strike ball
with your toe pointed to ground and ankle locked 6. Follow through
after striking ball 7. Kick for
accuracy whenever possible 8. Keep ball out
of middle unless central midfielders are dominant in air |
