To measure my current fitness I have decided to do some pre-tests to determine my current level of fitness. The pre-tests I have chosen are:
- Strength(Hand Grip) – hold the grip dynometer above your head and squeeze whilst bringing your arm to your side. This test is not very relevant to goal keeping as strength is used throughout the body and not just in the hands
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Power(Legs) – Standing Long Jump, stand still feet together and jump double footed and measure the distance jumped from the heels. This test has some relevance as when jumping to take a cross goalkeepers jump straight up in the air, but the test still uses the leg muscles.
- Co-ordination – The number of times you can throw a tennis ball against a wall using alternate hands in 30 seconds. This test would be more relevant if I used a football instead of a tennis ball.
- Agility – The Illinois agility run, this test is not so relevant as when agility is used in goal it is over a very short distance.
- Push Ups – the number of push-ups completed in one minute. This is relevant as I need strong arms to hold of challenges from opposition attackers.
- Sit Ups – the number of sit-ups completed in one minute. This is reasonably reliable but when challenging I get challenged from all angles, not just in front of me.
I have chosen these tests, as they will find out the aspects of the sport that I am needing to improve.
These test results show the areas, which I need to improve on, are my power agility and co-ordination. To overcome this I will base more of my fitness programme on improving these aspects but still include some exercises, which will keep the other aspects reasonably high.
The main aim of my P.E.P. is to try and improve the main aspects of goalkeeping. These are the following areas that I aim to work on:
Co-ordination – The interaction of motor and nervous systems to produce smooth accurate movements. Hand-Eye co-ordination is needed for goalkeepers in order to save and to catch the ball. Co-ordination also helps with goal kicks as you connect properly with the ball and get a clean strike rather than mis-kicking the ball or kicking the ground.
Agility – Is the ability to change direction at speed maintaining control and balance. In football goalkeepers use agility when diving for the ball. The higher the goalkeepers level of agility the easier it his for them to get down and make the save. Also if they need to change direction due to a deflexion this will also held as they are able to change they’re direction quicker, hence make the save.
Strength – Is the ability to exert a force to overcome a resistance. Players going in to a shoulder challenge or when a keeper is challenged at a cross, use strength in football. The higher the players’ strength the less chance they will get knocked off the ball. As a goalkeeper the more strength possessed the less likely they will get knocked away from the ball when challenging for a high ball. E.g. From crosses.
Main Aim – this is the main aspect of fitness that I am basing my fitness programme on.
Muscular Power – Is the ability to exert a force to overcome a resistance. This is used when a goalkeeper or player wants to jump to catch or header a cross or to dive further into the corners of the goals. The higher a players muscular power the higher he will be able to take claim the cross meaning the attacker will less chance of getting the ball and scoring. It will also mean that a goalkeeper will be able to dive further into bottom corners meaning they will save some shots they weren’t able to reach and hold onto some shots they would only parry.
Other Areas Of Goalkeeping
Reaction Time – is the ability to react to a stimulus. Factors that effect response are, the number of stimuli and the number reactions that each stimuli has. Reaction time is used in goalkeeping when a player shoots or a cross is made, the quicker a reaction time the more movement time there is for that goalkeeper to get across and make the save.
Flexibility – is the ability to move a joint through its full range of movements. Flexibility is used in goalkeeping when making a save low down, as the more flexible you the further you will be able to reach meaning saving a shot which you wouldn’t have and catching shots you would only parry therefore reducing amount of goal-scoring opportunities. Flexibility also reduces the chances of injury.
