We have received several requests for dryland training examples over the last couple of months. Here you will find a few videos where you see Ari Sulander of the Zurich Lions performing some of his summer training routines.

Sprints with resistance. This video shows coach assisted sprints with harness.

Turn jumps. Example of agility jumps where a goalie has to perform 180 degree turns while jumping over the hurdles in a constant motion.

Somersault sprints. Here, goalies perform short sprints with various different starts using somersaults. Notice that the start is done based on the goalies seeing the object (tennis ball in this case) thrown into their field of vision.

Circuit. Combination drill done at the end of the session as it is quite hard with 10 repeats (90 second break between repeats). Drop jump start, 1-leg hurdles followed by "2 forwards -1 backwards" set on a utility ladder.

Here are 2 more examples of agility and plyometric drills:

Sample 1

Sample 2