GK Sample Online Week Plan

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Online Week Plan

Weekly training topic

Online week planner

Event *

YYYY

Time *

Time

Venue *

Goalkeeper topic

Ball Handling

Play with both feet

Distribution Hands

Distribution Feet

Goalkick

Drop Kick

Volley Kick

Shot Stopping

Low Dive

Mid Dive

High Dive

Dealing back pass

Dealing with crosses

Dealing with rebound

Single fist Punch

Double Fist Punch

Clearance with Feet/Head/Volley

Penaty Situations

Angle covering

Footwork

Low body stance

Tactical

Speed Decision Making

Awareness

Positional Play

Command & Control

1v1 situation

Understanding system & formations

Anticipation/Timing

Position in Attacking Phase

Position in Defending Phase

Position in Transition Att to Def

Position in Transition Def to Att

Initiate counter attack

Initiate Build up play

Organize Set Plays

Reading The Game

Physical

Endurance

Speed 10 20 meter

Agility Speed

Speed of Reaction

Co-ordination

Balance

Overall Strength

Footwork

Mental

Concentration

Enthusiam

Attention span & focus

Self confidence

Coachability

Willing to take risk

Resilience to hard work

Temperament

Communicative

Team Player

Sense of Responsibility

Sense of Respect

Fair Play

Receptive to Feedback

Undertake Instructions

Comment

Warm Up Session

Basic Co-ordination

Ladder Drill

Agility

Footwork

Strength with ball

Strength without ball

Plyometric

Depth Jump

Power take off

Speed

Technical

Tactical

Combine Te & Tac

Shadow Play

Fun Games

Motivation Games

Competitive games

Comment

Fitness Session

Aerobic Endurance

Anaerobic Endurance

Strength

Speed Strength

Co-Ordination

Speed

Flexibility

Intermittent

Aerobic Oxygenation 60%-70% MHR

Aerobic Capacity 70%-80% MHR

Aerobic Power 80% -90% MHR

Maximum Aerobic Power 85%-95% MHR

Anaerobic Lactate

Anaerobic Alactate

Speed Endurance Production

Speed Endurance Maintenance

Contrast Training (Recommended)

Speed

Running Speed

Speed Agility

Speed Reaction

Speed Execution

Ball speed

Speed of Pass

Explosive

Sprinting

Acceleration

Speed Endurance

Deceleration

Change of pace and direction

Dribbling speed

Pressing

Shooting

Resistance/Overspeed

Contrast Speed Training (Recommended)

Sledge with weights

Parachute

Running Uphill

Co-Ordination

Ladder drill

Ladder drill with ball

Parcourse

Passing Co-ordination

Hurdle

Hurdle with ball

Crossing and finishing co-ordination exercise

Co-ordination with Ball

Co-ordination Circuit

Co-ordination Parcourse

Strength and Power

Body weight/Upper Body/Core/Lower Limbs

Medicine Ball

Soccer Ball

Hurdle

Bench

Parcourse

Functional exercises

Running Slopes

With Ball Shooting

After duel

Short Burst

Strength with Weights/Dumbell/Wobble board

Strength with Fit Ball/Rubber Band

Depth Jump

Contrast Strength Method (Recommended)

Aerobic Endurance Extensive 60%-70% MHR

7 v 7 8 v 8 9 v 9 Condition Game Half Pitch

Technical Tactical Drills

Interval running 6 x 1000 meters 5min each 1km

Aerobic Circuit or Parcourse

Aerobic Power Endurance 70-80% MHR

SSG 5 v 5 4 v 4 5 v 4 6 v 5 (5 v 5 +5)

Technical Tactical Drills

Interval Runs 600m,500m,400m,200m x 3sets

Circuits or Parcourse

Maximum Aerobic Power 85-95% MHR

SSG 4 v 4 3 v 3 5 v 5 (Condition) without GK

Technical Tactical Drills

Interval Runs

Circuits or Parcourse

Anaerobic lactate 90-100% MHR

SSG 1 v 1 2 v 2 3 v 3 No Goalkeepers

Technical Tactical Drills eg. Counter attack

Speed Endurance Run

Comment

Technical Work

Passing

Passing Instep

Passing Outside foot

Passing Short

Long pass

Disguise Pass

Diagonal Pass

Group of 2 Passing

Group of 3 Passing

Group of 4 Passing

Passing and Support

Penetration Pass

Passing Keeping Possession

Passing Pace

Passing Accuracy

Pass to Switch Play

Back Heel Passing

Toe Passing

Sole Passing

Passing with Head (Direction)

Control

Control with feet

Control with thigh

Control with chest

Aerial control

Control ground pass

Control and Movement

Control and Pass

Control and Shoot

Control and dribble

Control and Turn

Close control

Ball Control Under Pressure

Ball Control at High Speed

Ball control in state of fatigue

Dribbling

Dribbling with head up

Dribbling with Left foot

Dribble with Right foot

Dribble with change of Direction

Speed Dribble

Dribble and Pass

Dribble and run with the ball

Dribble and shoot

Dribble to take out opponent

Dribble to shield the ball

Dribble away from trouble

Penetration Dribble

Fakes/ Feinting

Basic Moves

Shooting

Shooting from deadball

Shooting on the run

Shooting after beating opponent

Shooting under pressure

Shooting after ball control

Shooting after wall pass

Shooting short range distance

Shooting long range distance

Toe Poke Shooting

Short Swing (Knee High) Shooting

Run parallel to goal and Shoot

Turn and Shoot

Crossing

Crossing Technique

Crossing on the run

Crossing after beting opponent

Crossing after wall pass

Crossing after combination play

Crossing under pressure from opponent

Heading

Heading Technique

Defensive Header

Attacking Header

Header in duel

Header with direction

Heading to Goal

Back Head

Glancing Header

Take off both feet

Take single leg both feet

Tackling

Toe poke

Body charge

Sliding Tackle

Body Block

Intercept

Defensive run

Kicking the ball clear

Shielding

Thawrt or Sheperd Ball Carrier

Harass/Pressure Ball Carrier

Comment

Tactical session

Individual Movement without Ball

Where I Look? Body Position

Body Position to Ball

Body Position to Ball & Teammates

Body Position to Ball & Teammates & Opponent

Body Position to Phases of Play/ Attack-Defend

Body In Motion

Lateral Movement Technique

Vertical Movement Technique

Change of Pace

Change of Directions 4 Different angles

Move to Space

Move to Create Space

Move to free from Marking Defenders

Move at an angle

Move to Good Distance and Angle

Movement to Ball Side

Movement to Goal Side

Overall Mobility

Running Backwards

Basic Running Techniques

Rolling forward, Backwards,Sideways

Turning 180 360 degrees

Knees Slight Bent

Changing Rhythm while running at speed

Critical Skills by Position

Goalkeeper (1)

Size,focus,motivation,coaching,confidence, charisma

Keeper technique,field player & active participation behind defender

Outside Defender (2,3)

speed,running,combination play,dribbling speed,crossing,

diagonal passing,defensive heading,taking ball forward,

face to face 1 v 1 play,back four participation,receive ball in build up

Inside Defender (4,5)

Size,agility,game intelligence,heading,ball control,passing

field coverage during build up phase,high speed dribbling

1 v 1 play behind attacker,timing,coordinating defense

Defensive Midfielder (6,8)

running,game intelligence,passing,ball control, double teamming

blocking passing lanes,closing gaps,winning ball,

building attack, transitions

Offensive Midfielder (10)

Play maker ,game action speed,creativity,technique,shooting,

getting open,field vision,forward passing timing

Outside Forward (7,11)

Speed,agility,mobility,dribbling,faking,crossing,shooting

face to face 1 v 1 play, getting open

Centre Forward (9)

Size,takeoff speed,agility,mobility,willingness to take risk

confident finishing,solid combination play,receiving high flighted ball

1 v 1 play with defender behind,getting open,coordinate offense

Winning the Ball

Consolidate possession

Playing the ball forward

Spread out in all directions

Possession

Maintain possession

Combination play

Shifting point of attack

Creative solo play

Finishing

Losing the Ball

Going after the ball

Immediate shift to ball oriented play

Quick return to basic formation

Outnumbering opponent near the ball

Pressure on the ball

Immediate attacking the ball carrier

Disrupt attack building attempt

Opposition in Possession

Pressing in all parts of the field

Solid group defending

Ball oriented play

Outnumbered opponents near the ball

Clear marking instructions

Double teaming opponents when possible

Goalkeeper as field player

Wing Attack Training

Bold dribbling in 1 vs 1 situations

Overlapping

Creative combinations on the wings

Forming traingles third player runs

Tactical alternatives for ball carrier

Communications mutual coaching

Accurate crosses and back pass

Occupy key spaces near goal

Crossing paths (strikers)

Takeovers

Individual Defending

1 vs 1 Defending Frontal

1 vs 1 Defending with opponent back

1 vs 1 Defending on the flanks

1 vs 1 Defending Outside penalty box

1 vs 1 Defending inside penalty box

Ball Side

Goal Side

Thawrt or Sheperd Ball Carrier

Harrass/Pressure Ball Carrier

Group Defending

1 Defender vs 2 Attacker

2 Defenders vs 1 Attacker

2 Defenders vs 2 Attackers

2 Defenders vs 3 Attackers

3 Defenders vs 2 Attackers

3 Defenders vs 3 Attackers

Back 4 vs 3 Attackers

Back 4 vs 4 Attackers

Back 4 vs 5 Attackers

Back 4 vs 6 Attackers

Back 4 Defending Flank Play

Back 4 Dealing with crosses

Back 4 with High Ball

Midfield Defending

Strikers Defending

Midfield + Strikers Defending

Lateral Movement

Vertical Movement

Team Defending

Back 4 Defending

Back 4 + 1 Central Midfield Defending

Back 4 + 2 Central Midfield Defending

Back 4 + 4 Midfield Defending

Back 4 + 4 Midfield + 2 Strikers Defending

Team Defending

Team Defend to Attack

Team Deep Defending

Team Midfield Defending

Team High Defending

Team Co-ordinated Movement

Ball Oriented Defend

Left Side Defending

Right Side Defending

Lateral Compactness

Vertical Compactness

Playing between lines / Defend/Midfield

Playing with Numerical Superiority & Inferiority

Team Building Back 4 v 11, B4 +M4 vs 11, 11v11

Surround the Ball Carrier

Individual Attacking

1 v 1 Attacking Frontal

1 vs 1 Attacking back to defender

1 vs 1 Attacking on the flanks

1 vs 1 Attacking Outside Penalty Box

1 vs 1 Attacking Inside Penalty Box

1 vs 1 Attacking in midfield

Improvisation

Dummy or Decoy runs

Group Attacking

1 Attacker vs 2 Defenders

2 Attackers vs 1 Defenders

2 Attackers vs 2 Defenders

2 Attackers vs 3 Defenders

3 Attackers vs 2 Defenders

3 Attackers vs 3 Defenders

3 Attackers vs Back 4

Midfield Attacking

Midfield + 2 Strikers Attacking

2 Strikers + 4 Midfield vs Back 4

2 Strikers + 4 Midfield vs 6 Defenders

2 Strikers+ 4 Midfield + 2 Fullbacks

Right Side Group Attacking

Left Side Group Attacking

Counter Attack/Space ,Time and Numbers

Build up attack

Break Attack

Team Attacking

Back 4 in Attack

Back 4 + 1 Midfielders

Back 4 + 2 Midfielders

Back 4 + 4 Midfielders

Back 4 + 4 Midfielders + 2 Strikers

Team Attacking

Left Side Attacking Play

Right Side Attacking Play

Central Attack

Movement and Support

Transition from Attack to Defend

Positioning

Shape in Attack

Counter Attack

Build up attack

Break Attack

Playing between lines / Defend/Midfield

Playing with Numerical Superiority & Inferiority

Team Building 11 v 1, 11 v 4 ,11 v 6, 11 v 11

Transitions from Defend to Attack

Fullback role from defend to attack

Central Defenders role from defend to attack

Back 4 from defend to attack

2 Central Midfielders from defend to attack

2 wide midfielders from defend to attack

Back 4 + 4 Midfielders from defend to attack

2 Strikers role from defend to attack

Team transitions from defend to attack

Transitions from Attack to Defend

Fullback role from attack to defend

Central Defenders role from attack to defend

Back 4 from attack to defend

2 Central Midfielders from attack to defend

2 wide midfielders from attack to defend

Back 4 + 4 Midfielders from attack to defend

2 Strikers role from attack to defend

Team transitions from attack to defend

Pressing

Individual Pressing

Group Pressing

Team Pressing

Deep Pressing

Midfield Pressing (common)

High Pressing (physical demanding)

Strikers in pressing situations, when to initiate pressing

Midfielders in pressing situation close down man & space

Back 4 in pressing man space and zone into small playing area

If pressing fail team action and reaction

If pressing successful next follow up action

Collective effort in pressing

Pressing at speed, press the ball carrier, man and space

Set Plays Defending

Role of Goalkeeper

Role of near post player

Role of far post player

Role of front post player six yard

Role of central player six yard

Role of far post six yard player

Role of player outside six yard

Zone Marking

Mixed and Zonal Marking

Man to Man Marking

Transition from defend to attack

Side Freekick Situations (2 man wall)

Wide Freekick Situations (1/2 man wall)

3 Man wall

4 man wall

5 man wall

Set Plays Attacking

Role of Near post player

Role of Individual player(s) attacking ball

Near post run

Central run to opposing Goalkeeper

Far post run

Follow up or rebound

Transition from attack to defend

Role of players from attack to defend

Side freekick

Wide freekick

Dead ball specialist

Penalty

Delivery/In Swing/Out Swing

Comment

Pre Training

Train Double Six

Individual Tactics Defending

Zone based positioning -Block penetrating passes

1 v 1 with defender behind attacker

1 v 1 with defender facing attacker at close range

Individual Tactics Attacking

Getting open show for passes & support teammates

Moving forward passing forward finishing

Group Tactics Defending

Double teamming opponents and support

Group Tactics Attacking

Coordination with second central midfielder

Team Tactics Defending

Support the back four

Coordinating defensive plays involve midfielders & attackers

Team Tactics Attacking

Basic attack building tactics include transitions

Positional Techniques Defending

Defensive heading

Positional Techniques Attacking

Passing short long on the ground and in the air

Receiving and controlling the ball (facing own goal)

Receiving and controlling the ball (facing opponent goal)

Shifting point of attack

Positional Attacking Tactics

Pulling defenders apart

Spreading out in all directions

Outnumbering opponents near the ball

Creating 2 v 1 situations

Distributing receivers around the field

Using running fakes

Coordination opening runs

Forming multiple traingles

Identify potential receivers in advance

Anticipating game situations

Avoiding risky dribbling in the defensive third and midfield

Using 1 v 1 to buy time

Using group attack tactics

Passing over players and group

Rapidly shift the point of attack

Getting past defender

Getting open for the ball

Controlling the pace of play

Passing directly

Opposition Disorganized Quick transition,Counterattack,finishing

Opposition Organized

Control Attack Building

Setting up shots,versatile,individual skill 1v1,creative & speed of play

Wing play and Middle

Train better Wingbacks

Individual Tactics Defending

Zone based positional play (block through passes)

1 v 1 tactics defender facing attacker (close & long range)

1 v 2 tactics numbers down situation

Individual Tactics Attacking

1 v 1 tactics defender facing attacker (close & long range)

Getting open and show for passes on the wings

Group Tactics Defending

Double teaming opponents and support teammates

Group Tactics Attacking

Combination play on the wings

Team Tactics Defending

Working together with inside defenders as back four

Team Tactics Attacking

Basic attack building tactics

Switching to attacking as situation requires

Positional Techniques

Defensive header

Passing short long on the ground & in the air & crossing

Receiving & controlling taking it forward during shifting point of attack

High speed dribbling

Train better Centrebacks

Individual Tactics Defending

Zone based positional play (block through passes)

1 v 1 tactics defender behind attacker

1 v 1 tactics situation defender facing attacker (close range)

Group Tactics Defending

Double teaming opponents with (defensive midfielders)

Covering space (as a unit with defensive midfielders & outside def)

Group Tactics Attacking

Passing forward & to wings,showing for passes from Goalkeeper

outside defensive midfielders,double six

Team Tactics Defending

Working together with outside defenders & midfielders,organize

Team Tactics Attacking

Primary Attack building

Secondary attack building against one two or three forwards

Positional Techniques

Defensive header

Passing short long on the ground & in the air & crossing

Receiving & controlling taking it forward during shifting point of attack

Train better Wingers

Individual Tactics Defending

Zone based positional play

1 v 1 tactics defender facing attacker (close & long range)

Individual Tactics Attacking

Dribbling past opponent

1 v 1 tactics defender facing attacker (close & long range) (common)

1 v 1 with defender behind attacker (uncommon)

Group Tactics Defending

Double teaming opponents and support teammates

Group Tactics Attacking

Using group attack with midfielders and forwards

Team Tactics Defending

Support the back 4 & defensive midfielders

Team Tactics Attacking

Key role in attacking play wing play & during attack build up phase

Positional Techniques

Short & long passing

Receiving & controlling the ball and taking it forward

Dribbling and faking

Shooting with both feet

Attacking header

Train better Strikers

Individual Tactics Defending

Basic tactics for pressing situation,stoping,box out,redirect the attack

Individual Tactics Attacking

Dribbling past opponent

1 v 1 tactics defender facing attacker at close range

1 v 1 with defender behind attacker (common)

Group Tactics Defending

Double teaming opponents and support teammates

Group Tactics Attacking

Coordinating basic running paths with each other

Team Tactics Defending

Initiating pressing situations

Team Tactics Attacking

Key role in attacking play, coordination with other teammates

Positional Techniques

Short & long passing

Receiving & controlling passes while turning or moving forward

Receiving & controlling passes in the air

Shooting with both feet

Attacking header

Dribbling and faking with opponents in front or behind

Comment

Post Training

Critical Skills by Position

Goalkeeper (1)

Size,focus,motivation,coaching,confidence, charisma

Keeper technique,field player & active participation behind defender

Outside Defender (2,3)

speed,running,combination play,dribbling speed,crossing,

diagonal passing,defensive heading,taking ball forward,

face to face 1 v 1 play,back four participation,receive ball in build up

Inside Defender (4,5)

Size,agility,game intelligence,heading,ball control,passing

field coverage during build up phase,high speed dribbling

1 v 1 play behind attacker,timing,coordinating defense

Defensive Midfielder (6,8)

running,game intelligence,passing,ball control, double teamming

blocking passing lanes,closing gaps,winning ball,

building attack, transitions

Offensive Midfielder (10)

Playmaker,game action speed,creativity,technique,shooting,

getting open,field vision,forward passing timing

Outside Forward (7,11)

Speed,agility,mobility,dribbling,faking,crossing,shooting

face to face 1 v 1 play, getting open

Centre Forward (9)

Size,takeoff speed,agility,mobility,willingness to take risk

confident finishing,solid combination play,receiving high flighted ball

1 v 1 play with defender behind,getting open,coordinate offense

Winning the Ball

Consolidate possession

Playing the ball forward

Spread out in all directions

Possession

Maintain possession

Combination play

Shifting point of attack

Creative solo play

Finishing

Losing the Ball

Going after the ball

Immediate shift to ball oriented play

Quick return to basic formation

Outnumbering opponent near the ball

Pressure on the ball

Immediate attacking the ball carrier

Disrupt attack building attempt

Opposition in Possession

Pressing in all parts of the field

Solid group defending

Ball oriented play

Outnumbered opponents near the ball

Clear marking instructions

Double teamming opponents when possible

Goalkeeper as field player

Option 63

Wing Attack Training

Bold dribbling in 1 vs 1 situations

Overlapping

Creative combinations on the wings

Forming traingles third player runs

Tactical alternatives for ball carrier

Communications mutual coaching

Accurate crosses and back pass

Occupy key spaces near goal

Crossing paths (strikers)

Takeovers

Comment

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