Rachael Lynch’s Blog: PRE-SEASON & HOLIDAY STRENGTH & CONDITIONING
Rachael Lynch is the Australian goalkeeper and the best one during the 2014 FIH World Cup! Take a look at these tips which will make you a better goalkeeper. If you are interested in learning more, make sure to visit www.rachaellynch.com.au, you will find amazing goalkeeping resources!
“I get a lot of questions about what to do during the off season. So I thought I would post the sessions I am doing right now.We have had a break but are now in a strength and conditioning phase for a few weeks.
Program
DAY 1: Weights
DAY 2: Running session 1
DAY 3: Weights
DAY 4: Running session 2
DAY 5: Weights
DAY 6: Running session 3
DAY 7: Rest day
EACH DAY: core exercises
Session 1
Active warm up
2 x 5 EL Lateral lunge
2x15m EW Lateral skipping, walk back
3×3 Double leg jump – stick each landing; walk back
2x10m EL 90degree hopping
1×5 30m rolling start acceleration; walk back
1×5 20m side-step rolling start acceleration; walk back
1×5 10m acceleration; walk back
1×6 5m Box drill (Slide-Fwd-slide-Bwd); start 3 to R, 3 to L; 5sec recovery btw reps
Cool down
Session 2
Session is to be done on bike, rower, or treadmill. Each set is a 4min block
3min warm-up
1. 30sec sold-30sec easy
2. 20sec sold-20sec easy
3. 10sec solid-10sec easy
Repeat twice = 1 set
Complete 3 sets
3min easy cool down & Stretch
Session 3
Active warm up
2 x 5 EL Lateral lunge
2x10m Fast skipping; walk back
2×5 EL Diagonal Bounding; walk back
2×5 Jump squats; 30sec rest btw sets
1×5 30m rolling start acceleration; walk back
1×5 20m side-step rolling start acceleration; walk back
1×5 10m acceleration; walk back
2×3 5m Shuttle Fwd-Bwd; 1rep=out & back; 15sec rest btw sets
2×3 5m Shuttle Sideways; 1rep=out & back; 15sec rest btw sets
Cool down
These are gk specific exercises. Please speak to a professional before undertaking these exercises.”
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