Documentos de Académico
Documentos de Profesional
Documentos de Cultura
Translated from the original by Manel Silvestre (2007, with presentational help from Sergio
Gómez)
Page 1
CONTENTS
1 Medicine Ball............................................................................................................... 4
1.1 Ball on the Head.............................................................................................................. 4
1.1.1 Pre-season................................................................................................................................... 4
1.1.2 In the season.............................................................................................................................. 4
1.2 Medicine Ball Passing.................................................................................................... 4
1.2.1 Passing from out of the water............................................................................................. 4
1.2.2 Series of 25 metres with 3kg or 5kg................................................................................. 5
1.3 Combinations of Passing and Ball on the Head.....................................................5
1.4 Variations.......................................................................................................................... 5
2 Jumps without the Ball............................................................................................. 5
2.1 Jumps along the length of the pool............................................................................ 5
2.2 Static Jumps...................................................................................................................... 6
2.2.1 Pre-season................................................................................................................................... 6
2.2.2 In the Season.............................................................................................................................. 6
3 Sculling, Legs and Core (waist)..............................................................................6
3.1 Sculling............................................................................................................................... 6
3.2 Legs..................................................................................................................................... 6
3.3 Core..................................................................................................................................... 6
3.3.1 Below the water........................................................................................................................ 6
3.3.2 With hands out.......................................................................................................................... 7
4 Weight Belt................................................................................................................... 7
5 Jumps and Drills with the Ball................................................................................ 7
5.1 Passing with hands out (of the water)......................................................................7
5.2 Passing with Hands In (the water)............................................................................ 7
5.3 Passes with One Person out of the Water................................................................ 8
5.4 Flicks or Taps................................................................................................................... 8
5.5 Shots with Two Goalkeepers....................................................................................... 8
6 Movements................................................................................................................... 9
6.1 Positional Movements relative to the Attack.........................................................9
6.2 Movement in Man-Down............................................................................................ 10
6.3 Special Movements...................................................................................................... 11
6.3.1 Helping the centre back on the foul within five metres.........................................11
6.3.2 Helping in counter-attack on a foul within 5m..........................................................11
6.3.3 Movement to help on the expulsion of the centre back.........................................12
6.3.4 Other situations...................................................................................................................... 12
7 Swimming................................................................................................................... 12
7.1 Endurance...................................................................................................................... 12
7.2 Specific Endurance....................................................................................................... 12
7.3 Power-Speed.................................................................................................................. 12
7.4 Explosiveness................................................................................................................ 12
8 Shots with the rest of the Team........................................................................... 13
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9 Weight training and the Gym............................................................................... 13
9.1 Weights............................................................................................................................ 13
9.1.1 Shoulders with Dumbbells................................................................................................. 13
9.1.2 Core............................................................................................................................................. 13
9.1.3 Abductors................................................................................................................................. 14
9.2 Gym................................................................................................................................... 14
9.2.1 Core............................................................................................................................................. 14
10 Working with Injuries.......................................................................................... 14
10.1 Abductors..................................................................................................................... 14
10.1.1 Swimming with feet tied and board between the legs.........................................14
10.1.2 Alert position and jumps.................................................................................................. 14
10.1.3 In the Goal.............................................................................................................................. 14
10.2 Shoulders..................................................................................................................... 14
10.3 Hands and Fingers..................................................................................................... 15
10.4 Back............................................................................................................................... 15
Translation notes:.......................................................................................................... 15
The drills are based on training for goalkeepers at senior level, in pre-season and during the
competitive season itself.
During the season itself, it takes into account weekly training in preparation for matches at the
weekend.
Thus training progresses from endurance to speed-power; as the week runs from Monday to
Friday:
Monday and Tuesday the main days dedicated to endurance
Wednesday to power-endurance or power-speed and
Thursday and Friday to pure speed.
The ideal distribution of drills is based on a variety of work elements, without abusing one
particular type of element. For example: although we have specific medicine ball work each
day of the week, we combine it with jumps, movements with the ball and so on.
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1 Medicine Ball
Types of weight:
o Moderate (3kg)
o High (5kg)
o Maximal (10kg)
Warm-up: (applicable to all stages of the season)
o Ball on the head: 10 x 15” work 15” rest, 3 or 5 kilos.
1.1 Ball on the Head
1.1.1 Pre-season
10 x 1’ rest 15” 3kg
10 x 1’ rest 30” 5kg
5 x 2’ rest 45” 3kg
5 x 2’ rest 1’ 5kg
2 x 5’ rest 1’ 3kg
2 x 5’ rest 1’30” 5kg (maximal work)
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1.2.2 Series of 25 metres with 3kg or 5kg
Two players moving laterally
One in front, one behind
Moving laterally making passes requiring a lateral jump and regaining a vertical position
before making the next pass.
Receiving high and keeping the body up in the water with arms extended.
1.3 Combinations of Passing and Ball on the Head
10 consecutive series of:
1’ consisting of: passing for 30”; ball on the head, one player for 30”; passing; ball on
head, the other player
The resting player has his hands out.
5kg weight
The same in fractions of 1’ and with 3kg:
2’ consisting of: passing for 1’; ball on the head, one player 1’; passing; ball on the
head, the other player
The resting player has his hands out.
3kg weight
1.4 Variations
Take the ball to the bottom using eggbeater or breaststroke kick
Alternating left and right-hand passes
Glides with the ball half-submerged
And so on
Sideways with 2 hands as though to the corner and base of the post
Sideways with 2 hands as though to the corner and base of the post after one, two and
three fakes
Sideways with 2 hands as though to the corner and base of the post, keeping hands out,
regaining vertical body position with extended arms
Vertical and high with 2 hands as though for shot over the head
Vertical and high with 2 hands as though for shot over the head with 1, 2 and 3 fakes
Vertical and high with 2 hands as though for shot over the head and staying high with
hands out and extended
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Combination of 3 or 5 types of jump and variations of jumps
2.2.1 Pre-season
5 series of varied jumps for 2’ with 1’ rest
10 series of varied jumps for 1’ with 30” rest
1 series of varied jumps for 5’
10 series of 15 jumps
5 series of 30 jumps
2 series of 60 jumps
10 series of sprint for 5 metres 10 jumps, sprint 5 metres 10 jumps, sprint 5 metres 10
jumps
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Circular movements of the core with arms on the neck
4 Weight Belt
2kg:
Valid for every type of goalkeeper training
Training matches
Jumps (medium duration)
Medicine-ball (medium work)
Shots (15-25 minutes)
Sculling
Etc.
3kg:
The same work of less duration
4kg:
Very short periods of work
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5.3 Passes with One Person out of the Water
In series of 30”
Types:
Passes over the head, received with two hands
Passes to the side, received with two hands
Passes to the side, received after lunge with one hand and returning
With hands out, fast shots in range of the arms, including lobs
Shots to the water in front of the goalie, receiving and pulling down with two hands, quickly
moving to lobs
Throws further away, lunging with one hand (right, left) after making a sprint
5.4 Flicks or Taps
Series of 5, 10 or 15 flicks of the ball at the goal without the ball touching the water (another
player supplies the balls).
5.5 Shots with Two Goalkeepers
A lot of balls
Series of 15-10 shots
Types of shots, to:
Corners (strong shot)
Corners (lunge with one hand)
Corners (lunge with two hands and coming back to vertical)
Base of the post (strong shot)
Lobs (the goalkeeper on 2 metres in the middle comes back with one hand to the right or
left)
Quick-fire, close range saves with hands out (very quick, varied, shots, with an emphasis
on quick reactions)
Quick-fire, close range saves in alert position (very quick, varied, shots, with an emphasis
on quick reactions)
Jump with two hands to position1 to 5 without putting hands in the water and shot to the
corner: x 5 from two metres
Glide position 1 to 5 and lob from position 4 to the far post or shot to the near post
Shots at position 1 from two metres (counter-attack)
Shots at position 5 from two metres (counter-attack)
Penalties
And so on.
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6 Movements
6.1 Positional Movements relative to the Attack
Attacking positions:
The ideal position of the goalkeeper relative to each attacking position: the half-moon will be
more open or more closed depending on the goalkeeper, the opposition and so on; but it is
obvious that the goalkeeper’s positions are in an ellipse, while the players’ positions are in
more of a semi-circle.
Positional movements relative to the attack will vary according to the movements made in the
positions.
From 1 to 2, the glide will be direct in an imaginary line between the positions.
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From position 2 to 5, the movement is quicker by taking the shortest path seeking the
imaginary line to position 5 and then moving forwards towards the ideal position.
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On the other hand, with an open defence, the goalkeeper has to cover more of the goal.
6.3.1 Helping the centre back on the foul within five metres
7m in the diagram should read 5m; “boya” = centre-forward
If a foul is committed inside 5 metres, the goalkeeper has to cover a close attacker,
depending on whether or not there is a defender.
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6.3.3 Movement to help on the expulsion of the centre back
If the ball is on the outside and there is an exclusion (“expulsion al defensor”) at centre
forward, the goalkeeper should cover the centre forward (“boya”), while the defence positions
itself to stop a quick pass.
7 Swimming
7.1 Endurance
In general, we make the most of the early days of the week to do lengths of swimming, similar
to field players, which might amount to 2000 or 2500 metres, including series of breaststroke
and butterfly.
7.2 Specific Endurance
The second and third day, work will be of about 1000m, involving short series (50m) of
freestyle and butterfly with breaststroke legs, with good speed and a good deal of rest.
7.3 Power-Speed
The next to last day before the match, the workload comes down to around 500m.
The repetitions will be very short (25 and 12.5m) of freestyle and breaststroke.
There’s a prevalence of very fast arms and plenty of rest.
7.4 Explosiveness
The day before the match: some 300-400m of which about 100 or 200 are just of pure
explosiveness.
Repetitions of 12 to 20m. with increased tempo of strokes, great explosiveness in the
repetitions and a lot of rest.
Breaststroke: very short stroke, high body
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Freestyle: very short stroke, head up
9.1.2 Core
With a 5 or 10 kg plate, legs together, weight on the chest:
40 reps of lateral movements
40 reps turning the trunk to the right and left
20 reps forward and upward (lumbar)
With a 5 or 10 kg plate, legs apart, weight behind the head
40 reps laterally
40 reps turning the trunk and lowering the knee
20 reps forward-knee right-knee then left
1
NOTE: Land work depending on Strength and Condition (S&C) specialist guidance
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9.1.3 Abductors
Only work in the gym when not able to work in the water
20 reps 40%
15 reps 60%
10 reps 80%
9.2 Gym
9.2.1 Core
With a long bar behind the head and legs apart
40 lateral reps
40 reps turning the trunk to the right and left
40 reps turning the trunk inclined to the back (like for a lob)
40 reps forward-back-middle-knee right-knee then left
On an abdominals bench: in addition to normal, lower sideways with two hands
On “printom” and feet on a “trellis”: lower slowly and come up explosively (extending
abductors, ideal for prevention of groin injuries).
10.1.1 Swimming with feet tied and board between the legs
Very important, never work alone with a board between the legs, which forces you to engage
the abductors.
2
NOTE: depending on physiotherapist’s guidance
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10.3 Hands and Fingers
All types of legwork
All sculling
All jumps
In goal, it depends (on things like capability, if there’s a match that week, what protection
is available, etc.)
10.4 Back
All types of vertical legwork
All sculling
Translation notes:
The text refers to “presión” as sculling with the hands with active eggbeater, being in a
position ready to receive a shot, and, if done with high intensity, being in an “alert position”.
I’ve translated “desplazamiento” as “glide”: it may be better translated as “displacement” or
“slide”, or even “shift”. I’m interested in views on this.
I’ve translated “cintura” as waist, although it seems to refer the middle of the body, the core or
the abdominals.
“Palmeos”: “taps”; maybe could be translated as “slaps”; anyway it involves using the palm of
the hand to propel the ball.
Where I’ve used “he” or “his” or “him”, this should read “he/she” or “his/her” or “him/her”.
Where the word “lateral” is used, it can usually be replaced, more colloquially, with
“sideways”.
“Devolución” is translated as “lunging” for the ball.
References to 7m in the original text have been replaced with 5m, thanks to the rule change.
Some diagrams still have the old 5m line.
Land, gym and training related to injuries should only be attempted with S&C and physio
guidance.
Unsure of meaning (they have been translated literally): “movimientos dorsales”, “piernas
verticales”
Unable to translate: “intercalar”; “printom”
UK English is used.
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