IFF 守门员官方教材

Goalkeeper is one of the most important players, if not the most important, on the field. The goalkeeper is the final lock preventing the opponent from scoring, and if the team can not trust the goalie, this unreliability might result in poor play. However if the goalkeepers are taken into consideration by the coaching staff, the abilities and skills they have can be optimized. One hour practice session is most likely not as inspiring for the goalkeeper as for the field players, so creating the session in such manner that it will be satisfying for everybody should be prioritized.

Equipment and Safety

No junior player should be allowed to play as a goalkeeper without appropriate equipment because of the safety issues. Without approved face mask the ball might hit the face and cause irreparable damage. Without adequate knee pads the strain from kneeling might cause severe injury in the long run. All the equipment approved by IFF can be found on the IFF's website.

Gloves

It is up to goalkeeper to decide whether to use gloves. In the beginning of a practice session and especially for junior players the use is highly recommended in order to prevent injuries. The gloves should be tight and they should not affect the release of the ball when throwing. Special gloves are made for Floorball but also other gloves, suitable for goalkeeping, can be used.

Face mask

The mask should fit the goalkeepers head. The visor should have good visibility but the holes should not be too large that would let the blade or a ball pass through. All equipment approved by IFF can be found on the IFF website.

Pads

Pads are used on the knees and elbows to prevent mostly strain injuries. Pads should be firm so that they don't slide during the practice or game, but they should not be so tight that they would prevent movement. Also chest shields, or shirts that have pads in front, are recommended. All Floorball equipment manufacturers make pads, but in the beginning also thick layers of clothes will cover enough. In the long run however the use of special made equipment is the best option.

Pants & Shirt

The pants especially made for the sport have extra padding in front and they are made out of a composition of polyester and nylon. In the beginning any long pants that allow movement will do. The shirt has long sleeves and it also has extra padding in front to cover the chest and stomach area. There should be a collar to cover the throat as well.

Same warm-up drills can be used as with the field players but special attention should be paid to warm up shoulders and hips as well as wrist and ankles to maintain the joint movement and to prevent injuries. Physical abilities can be practiced within the warm up such as coordination, muscle strength, body control and flexibility. Stretching and flexibility exercises are crucial.

Suggested training: Jogging at a low pace or rope-skipping (also see drill 21); Either static or dynamic muscle exercises (see drills 4 and 5).

Flexibility

Flexibility can be practiced within the warm-up with specific movement addressed to the hip joint. Also shoulder, arms and wrists should be warmed up to prevent injuries while throwing. All around flexibility and agility (the movement reactions) can also be added to the warm up section. The following exercises can be added in the end of the warm up together with stretching.

Hips and lower back

Leg lift: Lay on back with hands pointing to the sides. Lift feet alternately towards the opposite sides hand so that shoulders should be kept on the ground. The movement should be controlled and start from the hip and lower back. Exercise repeated facing ground.

Lower back rotation with stick: Stand steadily with feet shoulder width apart. Hold a stick with a wide grip placed behind the neck. There should be a slight flexion in the hip to keep the hip joint stable. Turn upper body from side to side.

Leg swing

Stand with one foot (support). Swing the other foot from side to side in front. The lower back should stay still so that the movement comes from the hips. Also swinging forward-backward (both feet).

Hurdles

Walking over hurdles (or other similar objects) is a good way of practising flexibility on the hip region. Make sure that the player steps over the hurdle with right technique. For example 2 times 10 hurdles with short recovery between each round. Height of hurdles according to height of player. Place hands on hips or behind neck; Step from toes, coming down with heel; Knee leads movement; Back straight.

Upper body

Arm rotation with stick: Stand with legs shoulder width apart, hold a stick with wide grip. Rotate arms around head and shoulders.

Arm rotation: Rotate both arms around shoulders. Backwards and forwards. Both arms to opposite direction at the same time.

Wrist rotation: Clasp hands in front of your chest. Make a wave like movement using wrists and fingers.

All around flexibility

Forward and backward rolls (from and to basic save position): Matt recommended. Stand as in basic save position. Put chin to chest and legs together. Push with feet for speed and roll forward. Return to basic save position. Repeated 5 times. Same with backward roll.

Rolling sideways from side to side (from and to basic save position): Matt recommended. Stand as in basic save position. Lean forward and decide which side to roll to. Place that sides forearm on floor after which upper arm and shoulder and back. Return to basic save position. Repeat 5 times to both left and right.

Stretching is one of the essential parts in every athletes training. Especially goalkeepers should pay attention to maintaining the range of movement and elasticity of the muscles, both abilities that can be trained by stretching. The objective of stretching depends on the timing and is varied according to the type and length of the stretches. Long stretches makes muscles fatigue so they should be avoided before and during practice but executed as an individual training session from time to time. The optimal time for stretching after practice is from 1,5 up to 2 hours, when the muscles have recovered from the practice. This is to avoid over stretching too warm muscles. Best way to recover from the practice is slow jogging or walking, so that the lactic acid and other waste products will start moving away from the muscles.

Quadriceps (anterior thigh)

Stand and touch wall or stationary object for support. Grasp top ankle or forefoot behind. Pull ankle or forefoot to rear end. Straighten hip by moving knee backward. Hold stretch. Repeat with opposite side.

Hips

Stand on knees. Place one foot in front for balance, knee in 90 degrees angle. Push the other sides hip forward. Don't let the hip drop or rotate. Repeat with opposite side.

Hamstrings (posterior thigh)

Place foot on bench or elevation. Reach toward foot on bench or bring torso toward leg. Hold stretch. Repeat with opposite leg.

Gluteus Maximus (buttocks)

Sit down on a floor. Keep one leg extended in front. Place the other leg across the extended knee and hold same leg towards your body. Hold back straight. Repeat with opposite leg.

Calves

Stand facing a wall. Ball of the foot touching the wall so that ankle is in a flexed position. Lean against the wall. Repeat with opposite leg.

Pectoralis Major (chest)

Stand facing a wall with right hand's forearm in contact with the wall so that the arm is slightly below the shoulder level and the elbow is in a 90 degrees angle. Turn body to the left. Repeat with opposite side.

Deltoid and Trapezius (shoulders)

Position arm across chest. Place opposite hand on the elbow. Push elbow towards chest. Repeat with other side.

Upper back

Stand feet together. Bend over so that chest touches the thighs, arms holding around the knees. First knees flexed, then slowly straightened, with round back, eyes looking at toes still holding arms tight around knees. There should be a stretch in the upper back between the shoulder blades.

The following section is divided into three levels:

• Level 1: Physical abilities — basic physical abilities a goalkeeper should possess and develop: body control, reaction speed, muscle endurance in association with aerobic endurance, and eye-hand coordination.
• Level 2: Individual Technique — individual technical skills based on the physical abilities introduced on the first level, for example moving and throwing.
• Level 3: Individual Tactics — based on game play and developing game sense. On this level the goalkeeper should be taught to think and see game situations in order to act accordingly based on the skills learned on the two previous levels.

Skill development in all levels aims for active goaltending and a better game knowledge.

The most important physical abilities the goalkeeper possesses are body control, reaction speed, muscle endurance in association with aerobic endurance, and eye-hand coordination. All abilities should be practiced and the coach should encourage goalkeepers to do so independently. One way to motivate is to create an individual practice plan. Usually there is no time during the team practice session to give consistent feedback to the goalkeeper so private lessons occasionally is a good way to emphasise the importance of the goalkeepers. Within these sessions the coach might include field players that have to practice shooting.

Body control is an important factor affecting the position. The muscles in the middle body, especially thighs, lower back and abdominals should be trained. The normal position of the goalkeeper is on knees, weight on knees and upper body slightly bent forward to maintain balance allowing feet move to both sides. Hands should be slightly in front of chest and on sides so that is easy to move them to all directions. Thus if the ball hits the hands, the ball will automatically drop in front of the body where it is better caught compared to the sides.

Individual posture

The basic save position is individual depending on the goalkeeper's body structure, size and other physical abilities. The position should however be aggressive, alert and towards the game, and should be easy to move to all directions from the basic position.

Standing up

Some of the goalkeepers tend to stand up until there is a possibility for a shot. Apart from the better sight, it also saves the knees. From standing the goalkeeper can react better and act accordingly — for example return to a basic save position in case of a shot as it is always easier to come down than go up.

The angle of the ankle

While holding the basic save posture, the ankles should be underneath buttocks in a slight angle so that toes are pointing inwards. This will keep the ball from slipping through the legs. The legs should however be free to move so the weight should be on knees, not on the ankles. This is not a natural position for the ankle so it is recommended to stand up and keep in movement all the time.

The symmetry in muscles and in movement should be considered when training the basic position. Both sides should be trained equally so that the balance remains.

Game situations occur fast. Therefore the goalkeeper must have good reactions. The closer the ball is, the faster the goalkeeper has to react, both to the ball and to the players. The reaction speed is referred to as 1) saving reactions, as well as 2) game reactions; the speed needed to react in different game situations.

Saving reactions

The agility and neurological control is essential when thinking about the goalkeepers reactions. The rate of the stimulus delivered from the brain to the performing muscle can be trained to minimize the time of the reaction. With certain type of training the neurological path can be made shorter and reactions can be made automatic. There should also be an automatic reaction to reach for the ball in case of a rebound.

Feet

Feet reactions are important when low shots occur. Feet should also be used when blocking passing lanes and intercepting passes. The weight should be on knees so the feet are able to make a saving reaction to both sides.

Hands

Hands are used to catch the ball just as well as make a save. Hands should be slightly in front of the body so that hands are able to move to all directions. The goalkeeper should be able to catch the ball with one hand. Only if the shot is coming towards the goalkeeper, both hands should be used.

Head

Head should follow the movement of the hands and the goalkeeper should not be afraid of the ball.

Hand and head combination

All reactions should be coordinated so that if the save is made on the left side, left side's hand and feet should react simultaneously with head also bending to the left. This is called hand and head combination.

Game reactions

Acting in different game situations comes with experience and is best practised in game like drills and in actual game. In game situations the goalkeeper creates a certain amount of movement patterns according to the best technical skills he/she possesses. First he/she has to recognise the skills and then learn in which occasion to use them. Though game situations are all different, skills can and should be trained to make reactions fast as possible. The goalkeeper should be encouraged to stay up at all times. He/she should have readiness to make next save and should not out-play him/herself in any circumstances. This might happen in case the goalkeeper tends to dive easily.

The goalkeeper should be able to maintain the upright position during the whole game or practice. This demands a strong mid body stabilization and endurance in respective muscles. The muscles affected are mostly the core muscles, thighs and buttocks. To get the most advantage from strength training, it is best to do dynamic exercises where the heart beat is kept on constant level. This can be accomplished with circuit training as supplement training.

Circuit Training

Three rounds of eight movements with 20 repetitions (or 3 × 8 × 60 seconds):

1. Squats: Stand feet shoulder width apart, hands behind neck or on hips. Go down with buttocks first and back straight. Knees point same direction as toes.
2. Lunges: Step forward with one foot so knee is in 90 degrees angle, back straight. Push up with front foot. Repeat with other foot.
3. Push-ups: Lay face down, hands on shoulder level, elbows 90 degrees. Lift body up, back straight, mid body tensed. Can be executed with toes or knees on floor.
4. Sit-ups: Lay on floor with knees bend, hands behind neck. Roll up upper body, lower back on floor, chin to chest.
5. Twisted sit-ups: Right foot across left knee (bent), left hand behind neck, right hand straight on floor. Roll up so left elbow touches right knee. Repeat 20 times, switch side.
6. Dips: Sit on bench, hands on bench. Lower yourself in front so elbows form 90 degrees. Elbows pointing backwards.
7. Static abdominal: Push-up position but elbows on floor. Keep mid body straight and tensed for 30-60 seconds.
8. Static sides: Lay on one side, elbow on floor, upper arm 45 degrees. Lift middle body up. Hold 30-60 seconds.

Medicine Ball Exercises

These can be combined to circuit training as variation. Use whole body, not just arms. Flexion from lower back.

1. Throwing against wall standing: Stand legs shoulder width apart, throw ball from behind head. 10-20 reps.
2. Throw from sit-up position: Lye on back, knees bent, feet facing wall. Lift up and throw ball to wall. Receive from above head. 10-20 reps.
3. Throwing in pairs: About 3m distance. Throw from above head and between legs. 10-20 reps.
4. Lunges with ball rotation: Hold ball in front, elbows 90 degrees. Walk forward lunges, rotate to stepping foot side. 20 reps.
5. Twisted sit-ups with ball: Sit with knees bent, ball in front of chest. Rotate upper body alternately to both sides. 15+15 reps.

Eye-hand coordination

To see the ball is an axiom. To know where the ball is and to be able to catch it even behind a mask and a bunch of players is a skill. Eye-hand coordination is the vision with the movement of the hand. Best trained by using different devices such as rackets and plain hands to catch an object. Can be done as part of warm-up or as separate session. Encourage goalkeepers to play with ball every time there is spare time.

Suggested training:

1. Playing table tennis or badminton on knees
2. Playing squash with different sizes of ball using hands or rackets
3. Bouncing a ball with hand or racket
4. Juggling with tennis- or floorballs (2-3 balls)
5. Throwing ball up with alternating hands and bouncing on ground (like basketball) and catching

Basic saves includes the saves that are the result from a direct shot where the player with the ball is able to shoot without harassment. They should not happen in a game as all shots should be covered by the defensive players but they are trained in the practices. Basic saves also emerge in one versus one and two versus one situations where the direct shot is usually left for the goalkeeper. Basic saves are best trained in the warm up drills.

The goalkeeper's movement should be smooth, sharp and quick. The ball moves faster than the players, so the goalkeeper should try to predict where the ball is played next and move accordingly. All movement should happen from the legs so that hands are left free to make saves. Therefore strength in legs and middle body should be optimized.

Side to side

If the goalkeeper needs to make a wide movement from side to side, a large movement pattern where the knee is lifted towards the movement and other side foot is pushing should be used.

Forward-backward

Forward-backward movement is easier using hands but still weight should be on knees. In case of a pass from the corner to the slot, the goalkeeper should first cover the front post and then follow the pass by moving towards the receiver to cover as much space as possible. Forward movement towards the shot should be emphasised. There is a risk however that the ball is played closer to the net — goalkeeper should be ready to cover that shot as well.

Diving

Diving, where the goalkeeper is throwing him/herself to the side in order to make a save, should be avoided until the last moment. It is difficult to rise from lying on the side in case the ball is still in play and therefore goalkeeper is easily out-played. If the goalkeeper is however forced to dive, the upper side's arm and leg should be up to cover more space. This can be practiced by diving to a mattress.

Today, as passing to the goalkeeper is forbidden, the use of the goalkeeper in the openings is not as popular as it used to be. The goalkeeper's throw is nevertheless a special skill that can and should be practiced and taken advantaged of. After a save the throw can give a sudden possibility to score, or to calm down the play, depending on the situation.

There are two different terms referred to catching the ball: the pure catch, which is more related to the eye-hand coordination, and reaching for the ball, when the goalkeeper actively tries to get the possession of the ball.

The way the goalkeeper participates in the game is a central factor that can determine the result. The goalkeeper can be either passive or active. Passive goaltending, where the goalkeeper is not attending the game with all possible ways, is more or less negative and should be avoided. The goalkeeper should be encouraged to a more active way in goaltending. By active goaltending the goalkeeper can affect the game situations and by catching the ball and throws, open the game in more effective way. By tactical positioning the goalkeeper should be able to react to the opponent with the ball (shot) and opponent without the ball in case of a pass.

Active Goalkeeper's Duties

• Reaching for loose balls
• Catching all saves
• Blocking passes
• Directing defence
• Screening the opponent
• Active movement and alertness

The goalkeeper should learn to read the game just as the field players do. What if there is a two against one situation; where should the goalkeeper position? How should he/she instruct the defenders? The goalkeeper should be alert and keep awareness of the field players, both team mates and opponents. The goalkeeper should be taught to think, not just react to a shot but to also see the next situation that might end up as a shot.

Covering space: The most space is covered when the goalkeeper is positioned by the line of the goalkeepers area. He/she should not be standing inside the net because the ball might be accidentally hit in the goal.

Location mark: During a game the goalkeeper can find him/herself in a situation where it is difficult to locate the position inside the goal area. The goalkeeper is suggested to search and recall a certain visual mark in the rink or other surroundings to relocate him/herself.

The goalkeeper is the one giving directions to the players who might not be aware where the opponent is situated. The goalkeeper however has an overall picture of what happens on the field, especially in front of the net, so he/she is the one instructing players. It is important for the goalkeeper to be aware of the team tactics and have the ability to read the game situations in order to give useful advice. Also instructing the players during close distance free-hits is very crucial.