5 characteristics to train to become a football goalkeeper
- The Sprint: The goalkeeper, especially during the exits, is forced to rush on the ball out of the goal to prevent the opponent from scoring. According to recent studies, most of the sprints in the game are between 0 and 15 meters, so the goalkeeper is practically always between the poles or within the penalty area. Only in 6.6% of cases, he intervenes outside the area, often in despair.
- Force is one of the indispensable skills for the goalkeeper's performance. The goalkeeper expresses strength during the game mainly in monopodalic (foot drives out a foot, sprint, step push, step off, step to recover), as well as in bipodalic position, but always with a limb that dominates the thrusts. The goalkeeper needs general muscle strengthening, because the muscles of the lower limbs and the whole body, must be able to develop strength, especially in explosive form.
- Explosive force, according to experts, indicates the ability of the neuromuscular system to overcome resistance at a high rate of contraction. It is mainly the power or explosive force of the muscles of the lower limbs the quadriceps and the sural triceps, which allows the centre of gravity of the body to be raised as much as possible from the ground. The musculature, in the detachment, is engaged in a double and different work: in the phase of amortization, during which it is stretched, and in that dynamic of push movement, during which there is the real contraction of the musculature and, therefore, the extension of the limb.
- Another fundamental aspect for the training of a goalkeeper is the improvement of agility because even if the role of the goalkeeper is static, it still requires a great deal of energy. It's definitely a very important trait. Among the recommended exercises are changes of direction using different types of materials such as cones, bows and tennis balls.
- Last but not least, it will be essential to work on the athletic condition of the athlete. A possible warm-up could be a gentle pace run, for about 15 minutes and then increase the speed at a high pace for another five minutes. Other muscles that stress when the goalkeepers dive are the abdominals, so it is appropriate to proceed to three sets of fifteen contractions each for both high and low abdominals.
The long history of Marco Ballotta
Tired? He doesn’t even mention it.
And today? Today Marco Ballotta is 55 years old.