How Field Hockey Goalkeepers Can Get Up Quickly and Safely
Steve Wagner
Field Hockey
As a professional field hockey goalkeeper coach, I am constantly looking for new techniques and tips to share with my players. Recently, I came across an excellent YouTube video that demonstrates how to get up quickly and safely as a goalie. I believe this method is highly effective, and I'd like to share my main takeaways from the video with you.
Step by Step Guide for Quick and Safe Recovery:
Keep your upper body facing the ball: One of the key points emphasized in the video is the importance of having your upper body face the ball at all times. This means that you should never turn your back or your side towards the top of the D (shooting circle).
Focus on your core: The video highlights that the center of your body holds most of your weight, so using that to your advantage when getting up is crucial. It's essential to avoid rolling onto your belly and instead concentrate on getting up using your hips.
Position your legs: With your bottom leg still on the ground, bend your knee and bring it in towards your body. Keep your top leg straight and stretched out, as demonstrated in the video.
Push up with your hand: Place your hand on the ground (the one on the same side as your bottom leg) and use it to push your body up, just as shown in the video.
Rotate your inside leg: As you push up with your hand, pivot your inside leg so that you rotate up to your knee, ending up on the ball of your foot.
Push off the ground: Use your back foot to push off the ground, getting you back into a standing position.
Keep your head and eyes up: The video stresses the importance of keeping your head and eyes up throughout the entire process, ensuring that you maintain focus and are prepared for the next shot.
A great exercise you can get to become more explosive in getting up is the turkish get-up.
Having watched this insightful YouTube video, I can confidently say that the method demonstrated aligns with my own coaching approach for helping goalkeepers get up quickly and safely. I strongly encourage my players to follow these steps, as it allows them to be always prepared for the next save while minimizing the risk of injury. In my coaching sessions, I emphasize the importance of practicing these techniques consistently. With dedication and practice, goalkeepers will improve their recovery time, making them more effective and agile on the field, which is a testament to the effectiveness of this method and its value in goalkeeper training.
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Founder and Director, Goalkeeping 1-On-1, LLC was the goalkeeper for the 1996 USA Olympic Team. Currently the premier trainer of college bound goalies. Highlights of Steve’s background include USA Olympic Team Member, Men’s Field Hockey, 1996. Men’s Field Hockey National Team Member 10 years, retired 8/05/96. Men’s Field Hockey Athlete of the Year, 1989. Trained for two years at the Olympic training center in San Diego in preparation for the Olympics (1994-1996). Tours and Tournaments; most significant include the Pan American Games (two bronze medals, 1991 and 1995), Intercontinental Cup (1989), Atlanta Challenge (1995 and 1996), World University Games (1990) and representation of the western hemisphere in a five continents all-star tournament in Malaysia (1990). Member of the 2002 USA Indoor Field Hockey Team. Pan American silver medalist (2002); qualified for 2003 World Cup. Coaching Experience Field Hockey Goalie Coach, Princeton University, Princeton, NJ. March 2004 to June 2008. For Division I team. United States Field Hockey Association Futures Regional Head Coach, Pennsylvania site. December 2004 to present. Coach high school aged goalkeepers consistent with expectations of international field hockey. Head Field Hockey Coach, Friends Select School, Philadelphia, PA. Sept 2003 to Nov 2003. Head coach for girls’ high school and middle school. Field Hockey Goalie Coach, Drexel University. March 2003 to Sept 2003. For Division I team, develop goalie specific drills and exercises, and coach general defensive and offensive strategies. Field Hockey Goalie Specialist, Champion’s Edge Field Hockey Camps. June 2003 to 2010. Head Strength and Conditioning Coach, Minnesota Lynx WNBA Team. June 1999 to May 2002. Goalie Coach and Selector, National Men’s Field Hockey Team. 1997 to 1998. Coach for the Futures Field Hockey program. Assistant Field Hockey Coach, James Madison University. August 1993 to April 1994. Harrisonburg, VA. Assistant Field Hockey Coach, Temple University. August 1990 to April 1991. Philadelphia, PA. Duties included specific work with the goaltenders and general coaching.
