goalkeeper warm up

General phase: it has a static and dynamic part.

a) Static: joint mobility exercises with progressive intensity are performed as movements of ease and stretching for the main joint complexes.

b) Dynamics: it is used to condition the arthromuscular complexes and activate the cardiorespiratory system, with different types and intensities of runs.

Specific phase: it includes movements directly related to the sports activity to perform. Exercises involve the element of competition (the ball) as well as sport-specific gestures.

Application phase: the technical, tactical and strategic components of sport are practiced. The intensity of this phase is close to the activity to perform.

Pre-conditioning must include these phases specifically to the stimulus that will be practised. Therefore, it will not be the same pre- conditioning for a match, or strength or speed training.

As for the psychic activity of the Goalkeeper, in pre-conditioning are stimulated the psychological abilities to play / train. It seeks to increase the focus of attention and speed in decision making. This activation brings positive effects at the mental level as soon as it prepares the different psychic variables that are needed for the Goalkeeper to obtain an appropriate activation for her/his specific activity.

It is important to know the activation point of each Goalkeeper, establishing the mental energy necessary for the competition or training, which will allow the concentration and attention to be adequate for the activity to be performed.

Some of the physiological effects and objectives that are expected to be obtained with pre- conditioning are:

• increased cardiac frequency
• better oxygen absorption by hemoglobin
• increase in systolic volume, cardiac output, blood pressure
• improved elasticity of muscles and tendons
• increase in local temperature
• increased speed and strength of muscle contraction
• conditioning of the ligaments and joint capsules preparing them for later movements of greater intensity
• activation of kinesthetic receptors; facilitates and improves neuromuscular coordination between agonist and antagonist muscles, reducing the likelihood of injury
• greater focus and increased alertness, due to the predominance of the Sympathetic System and the consequent secretion of Catecholamines (hormones that prepare the body for physical activity).