Fast reflexes help soccer players, most especially goalkeepers. For example, the term "reflex save" refers to a near-miraculous stop of a shot where the goalie, with no time to think, sticks out a glove or foot just in time to prevent what seems to be a certain goal. Top U.S. keepers Tim Howard, Brad Friedel and Hope Solo, Italy's Gianluigi Buffon and England's David Seaman have all produced highlight-reel saves at the last instant. While such moves to block the shot "appear to be the product of an almost supernatural instinct," they result from lightning-fast reflexes, writes U.S. goalie coach Timothy Mulqueen. You can coach your players to hone their natural ability with exercises to sharpen their reflexes.
Step 1
Toss a golf ball to the keeper, followed by a tennis ball, a size 3 soccer ball and finally a regulation size 5 ball. Throw balls of any size or kind to your keeper at close range to challenge his reaction time, recommends Mulqueen in "The Complete Soccer Goalkeeper." Throw the tennis balls at the keeper as he stands in front of a fence or wall in a game of dodge ball to give him a chance to work on seeing the ball and reacting to it.
Step 2
Direct your keeper to face a wall from a distance of about six yards away, while you stand four yards behind the keeper with two golf balls and two tennis balls. Serve the first golf ball against the wall and immediately follow with the second ball. The keeper needs to catch each ball without letting them fall to the ground. Repeat 10 times with the golf balls and then 10 times with the tennis balls. As a variation, have the keeper face you and turn quickly to snatch the ball as it comes off the wall.
Step 3
Place a cone in the middle of the goal mouth to practice what Mulqueen calls "the Tim Howard turn." Have your keeper stand in one of the corners of the goal facing the corner flag. At your command, have the keeper turn and assume the proper stance in the middle of the goal. Serve the ball in toward the cone and have the keeper make a save. After six to 10 repetitions, have the keeper start from the other corner. The keeper's goal is to work on reflexes, hand-eye coordination and swiftly getting into a proper stance.
Step 4
Mark two boxes five yards on each side with four cones for the mirror two-box drill, designed to improve upper and lower body reflexes; this drill is appropriate for goalies and soccer field players alike. Start as "commander" in one box with your partner in the other box, recommend the editors of "Training for Speed, Agility and Quickness." Make any move you like: a jump, a sprint to a cone, a squat or a side shuffle. Have your partner mirror your movements. When your coach instructs you, switch positions so that your partner becomes the commander and you the mirror.
Things You'll Need
- Golf balls
- Tennis balls
- Size 3 soccer ball
- Size 5 soccer ball
- Plastic cones
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