In the pit in front of the nets, all kinds of mayhem ensues. Goalkeepers battle onrushing forwards and leaping midfielders on often-mucky turf. Injury is all too common, as Norway's Ingrid Hjelmseth found in a game versus the U.S. women when she leapt into the air and twisted her ankle on landing. Injury prevention tactics keep you upright and healthy when you play this specialized position with its demands for physical courage.
Step 1
Wear protective gear, including shinguards, shorts or pants with padded hips, goalie jerseys with padded elbows and on particularly rocky or unkempt fields, kneepads. Dress with your full gear in practice as well as games. Wear lace-up ankle braces if you have any history of instability in this joint.
Step 2
Put on goalie gloves with splines to protect your fingers from bending back if you are facing a team with powerful shooters and to protect the back of your hand from accidental stomping. Wear gloves that also feature full-length palms for added protection.
Step 3
Warm up before the game by having the coach, rather than a field player, send shots that you can stop, recommends U.S. national team keeper coach Tim Mulqueen in "The Complete Soccer Goalkeeper." Avoid warming up if possible against a field player, who has the mentality of trying to score rather giving you easier shots to stop. Take a warm-up even if you are the backup keeper to avoid the potential for injury if you are suddenly called into the game.
Step 4
Observe proper technique in diving, having the ball contact the ground first rather your elbow, shoulder, wrist, ribs or head. Avoid excessive diving in practice to lessen your injury risk. See if the coach can provide a sandy area to cushion your landings. Young goalies believe that diving to stop the ball is the essence of goalkeeping, Mulqueen notes, and become "flyers" who dive for every ball whether it's necessary or not. Practice standard catches and clearance kicks as an alternative.
Step 5
Defend against one-on-one breakaways by taking explosive steps toward the ball and lowering your body toward the ground. Stop the ball with your chest and hold your gloved hands out from your body to create protection for the head before gathering the ball in. Keep your head low to avoid getting clipped by the cleats of a hurdling attacker.
Step 6
Organize your defense and play angles well to avoid dangerous saves and avoidable diving. Pro goalies such as Edwin Van Der Sar, Dino Zoff, Kasey Keller and Brad Friedel played into their 40s by mastering the mental game of soccer goalkeeping and keeping their body out of harm's way.
Tips and Warnings
- Ask the coach to reverse the goal net in practice if the ground in front of goal is rocky and rutted so you can practice on a safe area instead, recommends coach Alan Hargreaves in "Skills and Strategies for Coaching Soccer."
