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A Medicine Ball Exercise That Builds Goalkeeper Strength, Power, and Speed

Goalkeepers need to be able to attack the ball to be successful. They need to be able to take a few quick steps towards the ball and then elevate into the air to make a save. To obtain these qualities, the goalkeepers need to improve strength, quickness and power away from the field. Utilize this medicine ball drill to improve all three qualities and make that great save.

Begin using a medicine ball that will challenge you, but that is not too heavy that you can not complete your reps correctly. A suggestion is to use a 6-12 pound ball. Begin with the ball in both hands, take a couple of steps forward as moving towards a shot or cross and jump in the air elevating the medicine ball over your head like you are making a save. The goal is to jump as high as you can, while extending your arms fully. Concentrate on a solid landing that decelerates the body by shock absorbing and bending the knees and hips and keeping the knees beneath your hips so that they do not buckle in. Repeat the exercise for 10-12 repetitions for 3-5 sets.

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