预备姿势:两脚开立,身体正直,两臂下垂(图一)。第一节守门员(伸展运动)①两臂屈肘,两手握拳略高于肩,拳心向前(图二)。②上体左侧屈,两臂伸直,手掌成半圆形,虎口相对,模仿接球动作(图三)。③还原成①动作。④还原成预备姿势。⑤～⑧同①～④,方向相反。第二个八拍动作同第一个八拍。第二节举杠铃(下蹲运动)①屈膝下蹲,含胸,两臂下落,模仿取杠铃动作(图四)。②两膝伸直,上体正直,两臂 Preparatory position: feet open, upright, arms hanging (Figure 1). Section goalkeeper (stretching exercise) ① elbows both hands, both hands fist slightly above the shoulder, fist heart forward (Figure II). ② left upper body flexion, arms straight, palm into a semicircle, tiger’s mouth relative to imitate the ball action (Figure 3). ③ reduced to ① action. ④ restored into a preparatory position. ⑤ ~ ⑧ with ① ~ ④, the opposite direction. The second eight beat action with the first eight beat. Section II lifting the barbell (squatting exercise) ① knees squatting, chest, arms, imitation take barbell action (Figure 4). ② knees straight, upper body upright, arms