Thu, 05 Oct 2017 15:39:51 -0700WeeblyTue, 21 May 2013 05:13:02 GMThttp://www.keeponkeepingon.co.nz/blog/gk-warm-upAs a Goal Keeper, there is a lot of things that are out of your control. But one of the few things we are able to control is how we prepare ourselves to take the pitch. It is crucial to make sure you have a warm up that is going to allow you to get into your "zone".

During my time developing as a young keeper I struggled with consistency. I think that a lot of this relates back to how I would prepare for a match. I would expect to turn up, run a couple laps around the turf, put my kit on and be able to perform at my best. As I started to push higher through the High Performance systems I began to see the importance of a good warm up before a match. It is about preparing your body, but also preparing yourself mentally.

Always start with a general warm up to make sure your muscles are warm and able to stretch. I would start off by running across the width of turf four times. Then doing some static stretches, making sure I spend any extra time stretching out tight muscles. Looking at the positional requirements of a keeper, you need to make sure you are fast, agile, nimble and quick. So you need to make sure that you are doing movements that are going to encourage this. You also need to take into account that when you are involved in the game your movements are only short and sharp. You never have to run very far. This is where I would start working around the goal circle. I incorporate fast twitch muscle fibre movements. 

- Side stepping movement driving for height
- Butt kicks looking at speed
- High knees looking for spring
- Fast feet moving sideways
- Grapevine
- Backwards shuffle

Then I would move into some dynamic stretches. This is where you are stretching muscles with movement. Performing leg swings front to back and side to side. When doing this make sure you ease your body into it to prevent any injuries. I would usually do sets of ten on each exercise. Swinging the leg 5 times lightly, but building up. But the sixth swing you should be looking to swing the leg as high as you can. I would also spend some time doing lunges.

Lastly I do three quick sprints to the top of the circle, working from 70% max speed to 90% to 100%. This helps me feel quick and sharp and ready to hit the field.

PREPARING YOURSELF MENTALLY
As you go through the grades, you start to analyse your opposition more and more, this gives yourself areas to focus on before the game. Some of these areas are:

- Strengths and key players at Penalty Corner time
- What defensive penalty corner set up will you use, why?
- Key player in their midfield and attack
- How your team is looking to defend?
- Communication
- Setting up your team for counter attack
- Opposition threats in the 25

As I am performing my general warm up, these are the things I am thinking about. Getting myself ready for the game and things I might encounter. I also feel it is important to know what makes you a good keeper and focusing on these strengths. As this allows you to get yourself in a positive and confident mind frame before the match. This is different for all keepers and that is why you want to know your strengths. Whether it is coming up and shutting down angles or holding the line and being a shot stopper. Having confidence in yourself and your decision making is very important.

Sometimes life as a goalie can be very tough. Being the last line of defence and knowing that any mistake you make, leads to a goal being scored. But its the challenge we take up, and a challenge that I love and enjoy. As at the end of the day, you know that you personally can impact the game like no other player out there on the field. So making sure you warm up properly and get in your "zone". This will help gain consistancy and get you performing at your best.

That is all for now, KEEP ON KEEPING ON everyone.

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