Essential Footwork Drills for Goalkeepers: Mastering the Art of Agility

Why is footwork crucial for goalkeepers. How can goalkeepers improve their footwork. What are common footwork mistakes goalkeepers make. Which drills are most effective for enhancing goalkeeper footwork.

The Fundamental Role of Footwork in Goalkeeping

Footwork is the cornerstone of a goalkeeper’s performance, often determining the outcome of critical moments in a match. A goalkeeper with exceptional footwork can swiftly navigate the goal area, positioning themselves optimally to make saves that might otherwise seem impossible. This skill is not innate but rather developed through rigorous training and unwavering dedication.

Developing proficient footwork requires time, patience, and a commitment to perfecting technique. It’s a skill that evolves throughout a goalkeeper’s career, with early foundations laid during youth training and continually refined at the professional level. The importance of footwork cannot be overstated, as it directly impacts a goalkeeper’s ability to react to shots, cross the goal line efficiently, and maintain proper positioning.

Key Aspects of Goalkeeper Footwork

• Stride length adaptation
• Minimizing foot crossovers
• Maintaining alignment with the ball
• Ready hand positioning
• Constant preparedness while in motion
• Square hips and shoulders to the ball
• Weight on the balls of the feet
• Proper body positioning behind the ball
• Forward-focused movement

By focusing on these elements, goalkeepers can significantly enhance their overall performance and reaction times. The ability to move quickly and efficiently across the goal mouth is often the difference between a save and a conceded goal.

Common Footwork Errors and How to Avoid Them

Even experienced goalkeepers can fall prey to footwork mistakes. Identifying and correcting these errors is crucial for continuous improvement. Here are some frequent missteps:

1. Improper body positioning relative to the ball
2. Shifting weight onto heels instead of staying on toes
3. Excessive foot crossovers, reducing agility
4. Backward steps when attempting saves
5. Failing to maintain a ready stance during footwork drills

How can goalkeepers address these issues. The key lies in conscious practice and immediate correction when errors occur. Coaches should provide real-time feedback during drills, helping goalkeepers develop muscle memory for correct techniques.

Effective Footwork Drills for Goalkeepers

To enhance footwork, goalkeepers should engage in specialized drills that simulate game scenarios. These exercises should incorporate ball work whenever possible to replicate match conditions and provide immediate feedback on technique.

Drill 1: Numbered Cone Touch

Set up: Place a red cone in the center of a box and four orange cones around it, numbered 1-4.

Execution: The goalkeeper starts at the center cone. The coach calls out numbers, and the keeper must quickly touch the corresponding cone before returning to the center to receive a ball from a server.

Benefits: This drill improves reaction time, directional changes, and the ability to quickly set for a shot after movement.

Drill 2: Cone Rounding with Ball Reception

Set up: Similar to Drill 1, but with a slight modification.

Execution: Instead of touching the cones, the goalkeeper must round them completely before returning to the center for ball reception.

Benefits: Enhances footwork in larger arcs, simulating movements across the goal mouth.

Drill 3: Compass Point Agility

Set up: Label the sides of the box as north, south, east, and west.

Execution: The coach calls out directions, and the goalkeeper moves past the cones on that side before returning to center for a ball.

Benefits: Improves spatial awareness and the ability to cover ground quickly in all directions.

Advanced Footwork Techniques for Shot Stopping

As goalkeepers progress, they must integrate more complex footwork patterns into their shot-stopping repertoire. Advanced drills should focus on combining lateral movement with save techniques.

Lateral Movement Drill with Alternating Volleys

Set up: Two servers position themselves on either side of the goal area.

Execution: The goalkeeper moves laterally between the servers, who alternately volley shots. After each save, the keeper must quickly return the ball and shift to the other side.

Variation: Incorporate high balls that require the goalkeeper to move forward and collect at the highest point.

Coaching points:

• Maintain quick, balanced steps
• Keep hands and body in a ready position
• Align with the ball when receiving
• Distribute body weight on the balls of the feet
• Minimize crossover steps, keeping hips and shoulders square to the ball

Integrating Footwork with Ball Distribution

Effective goalkeeping extends beyond shot-stopping to include precise ball distribution. Modern goalkeepers must be adept at initiating attacks, making footwork crucial for quick and accurate passes or throws.

Arc Movement and Distribution Drill

Set up: Position the goalkeeper at one post with a server at the top of the penalty area.

Execution: The keeper receives a ground pass from the server, then moves in an arc across the top of the goal mouth while playing the ball ahead of themselves. At intervals, the server strikes shots that the keeper must adjust to save.

Coaching points:

• Maintain alignment with the ball
• Keep hands prepared for unexpected shots
• Stay in a ready position while moving
• Keep hips and shoulders square to the ball
• Stay on the balls of the feet
• Position behind the ball for optimal control

This drill enhances a goalkeeper’s ability to combine footwork with ball control, improving overall play initiation skills.

The Impact of Proper Footwork on Game Performance

How does refined footwork translate to real match situations. Goalkeepers with superior footwork demonstrate several advantages:

• Quicker reaction times to unexpected shots
• Better positioning for crosses and set pieces
• Improved ability to cover angles on breakaways
• Enhanced confidence in one-on-one situations
• More effective sweeper-keeper play when necessary

These benefits collectively contribute to a goalkeeper’s ability to make game-changing saves and provide a solid last line of defense for their team.

Tailoring Footwork Training to Individual Goalkeeper Styles

While foundational footwork principles apply universally, it’s essential to recognize that each goalkeeper may have a unique style influenced by their physical attributes and playing philosophy. Customizing footwork drills to complement a goalkeeper’s strengths can lead to more effective overall performance.

Considerations for Personalized Footwork Training

• Height and reach: Taller goalkeepers may require different stride patterns compared to shorter ones.
• Agility level: Some keepers may excel in quick, short movements, while others may have better long-range coverage.
• Playing style: Aggressive goalkeepers who like to come off their line need different footwork patterns than those who prefer to stay closer to goal.
• Team tactics: The team’s overall defensive strategy can influence the type of footwork a goalkeeper needs to emphasize.

By analyzing these factors, coaches can develop targeted drills that enhance a goalkeeper’s natural abilities while addressing areas for improvement.

Incorporating Technology in Footwork Training

In the modern era of soccer, technology plays a significant role in player development. Goalkeepers can benefit from various technological tools to refine their footwork:

Video Analysis

Using slow-motion video replay, goalkeepers can scrutinize their footwork in detail, identifying subtle improvements needed in their technique.

Reaction Training Systems

Electronic systems with light-up targets can help goalkeepers practice quick directional changes and improve reaction times.

Wearable Sensors

Motion sensors attached to a goalkeeper’s boots can provide data on movement patterns, helping to optimize stride length and frequency.

Virtual Reality (VR) Training

VR simulations can create game-like scenarios for goalkeepers to practice footwork without physical strain, allowing for more repetitions.

These technological aids, when used in conjunction with traditional training methods, can accelerate a goalkeeper’s footwork development and provide quantifiable metrics for progress.

Mental Aspects of Footwork Mastery

The psychological component of footwork is often overlooked but is crucial for consistent performance. Goalkeepers must develop mental strategies to maintain focus and execute proper footwork under pressure.

Visualization Techniques

Encouraging goalkeepers to visualize successful footwork patterns before training and matches can improve muscle memory and confidence.

Mindfulness Training

Practicing mindfulness can help goalkeepers stay present and aware of their body positioning, leading to more precise footwork.

Pressure Simulation

Incorporating high-pressure scenarios in training, such as timed drills or competitive elements, can prepare goalkeepers for the mental challenges of match situations.

By addressing the mental aspects alongside physical training, goalkeepers can develop a more holistic approach to footwork mastery, leading to improved performance when it matters most.

Long-term Development of Goalkeeper Footwork

Footwork development is not a short-term goal but a career-long pursuit for goalkeepers. How can coaches and players ensure continuous improvement over time?

Progressive Training Plans

Develop a structured, long-term training plan that gradually increases the complexity and intensity of footwork drills as the goalkeeper advances.

Regular Skill Assessments

Conduct periodic evaluations to measure progress and identify areas that require additional focus.

Cross-training

Incorporate exercises from other sports or disciplines that can enhance agility, balance, and coordination, indirectly benefiting goalkeeper footwork.

Continuous Education

Stay updated on the latest goalkeeping techniques and training methodologies to ensure that footwork training remains current and effective.

By maintaining a long-term perspective on footwork development, goalkeepers can continually refine their skills throughout their careers, adapting to new challenges and evolving playing styles.

The Role of Footwork in Modern Goalkeeping Tactics

As soccer tactics evolve, so does the role of the goalkeeper. In contemporary play, goalkeepers are often expected to participate more actively in build-up play and act as an additional outfield player when necessary. This tactical shift places even greater importance on footwork skills.

Sweeper-Keeper Role

Modern goalkeepers frequently need to play high up the pitch, requiring excellent footwork to quickly retreat when possession is lost.

Short Passing Game

Many teams now prefer to play out from the back, demanding goalkeepers to have nimble footwork for quick, accurate short passes under pressure.

Counter-Attack Initiation

Swift, precise distribution from goalkeepers can launch devastating counter-attacks, making footwork crucial for both stopping shots and starting plays.

Adapting footwork training to these tactical demands ensures that goalkeepers remain valuable assets to their teams in all phases of play.

Injury Prevention Through Proper Footwork

While the primary focus of footwork training is performance enhancement, it also plays a significant role in injury prevention. Proper footwork techniques can reduce the risk of common goalkeeper injuries.

Reducing Strain on Joints

Efficient footwork minimizes unnecessary stress on ankles, knees, and hips during quick movements and sudden stops.

Improving Balance and Stability

Well-developed footwork contributes to better overall balance, reducing the likelihood of falls or awkward landings that can lead to injuries.

Enhancing Body Control

Precise footwork allows goalkeepers to maintain better control of their body during diving saves, potentially preventing impact injuries.

Incorporating injury prevention considerations into footwork training not only protects goalkeepers’ health but also ensures longevity in their careers.

Footwork Drills for Varying Weather Conditions

Goalkeepers must perform consistently regardless of weather conditions. Adapting footwork to different playing surfaces and weather scenarios is crucial for maintaining high-level performance throughout a season.

Wet Weather Training

Practice footwork drills on slippery surfaces to improve traction and confidence in rainy conditions.

Heavy Pitch Adaptations

Adjust stride length and foot placement for muddy or heavy grass pitches where quick movements are more challenging.

Hot Weather Endurance

Incorporate endurance-focused footwork drills to maintain agility even when fatigue sets in during hot matches.

By preparing for various environmental factors, goalkeepers can ensure their footwork remains effective regardless of the playing conditions they face.

The Importance of Footwork for Goalkeepers

Footwork is an essential aspect of a goalkeeper’s repertoire.  A goalkeeper’s footwork can prove the difference between saving the game or letting one slip into the back of the net.  Quality goalkeepers develop footwork early in their careers and perfect it throughout.  Developing footwork cannot be rushed.  It takes consistent and quality training that cannot be fudged.  Focus and attention to detail is key and technique must be developed over time so when the time comes, and the goalkeeper’s ability to move across the goal is tested, they can quickly react at a moments’ notice.  

Footwork is also one of the more difficult techniques to master.  In the majority of cases, a goalkeeper is forced to dive for a shot when either the ball has been hit with pace and accuracy or when the goalkeeper has been caught out of position.  When working on developing their footwork, a goalkeeper should focus on:

• Their steps and stride length (shorter distances, small steps, larger distances, bigger steps)
• Limit crossing one foot over the other
• Staying in line with the ball
• Keeping their hands prepared for the shot
• Remaining in a ready position while moving
• Maintaining that their hips and shoulders should remain square to the ball
• Staying on the balls of their feet (front part of their feet)
• Positioning themselves behind the ball 
• Footwork moving in a positive or forward direction

Frequent mistakes goalkeepers make in their footwork include:

• Not positioning their body behind the ball
• Leaning back on their heels
• Feet crossing over each other 
• Stepping backwards on a save
• Not preparing their body to be in a ready positioning while they are conducting footwork exercises

Below are a few exercises that will assist in developing a goalkeeper’s footwork.  As you will see, the drills incorporate a ball whenever possible.  I encourage utilizing balls in training as it replicates the goalkeeper’s activities in games and can allow feedback to the coaching points discussed above.  

Exercise: Goalkeeper starts in center of box designated by a red cone. Coach labels all orange cones 1-4. Coach calls out number, keeper quickly goes and touches that cone and gets back to center of box to receive a ball from the server.

Exercise: Goalkeeper starts in center of box designated by a red cone. Coach labels all orange cones 1-4. Coach calls out number, keeper quickly goes and rounds that cone and gets back to center of box to receive a ball from the server.

Exercise: Goalkeeper starts in center of box designated by a red cone. Coach labels the sides of the box north-south-east-west. Coach calls out either one of those and keeper quickly goes out to that side completely passed the cones and gets back to center of box to receive a ball from the server.

Exercise: Goalkeeper moves laterally side to side. Servers alternate taking volleyed strikes at the goalkeeper. Keeper quickly collects ball and tosses ball back to server, moves laterally and receives ball from other server and repeats. With multiple keepers, use them as servers and they can focus on their distribution technique.

Variation:

Keeper moves across the goalmouth to receive the first ball volleyed, returns that ball to the server and moves to collect the other ball from the second server who tosses the ball in the air and off the goalkeeper’s line so they must moves forward to collect the ball at the highest point.

Coaching Points:

Quick Balanced Steps

Hands and Body in ready position

Get into line with the ball when receiving

Body weight on the balls of their feet, almost leaning forward

Limit crossover steps and when they are used make sure the keeper keeps their hips and shoulders square to the ball

Exercise: Goalkeeper starts with ball on end line. Goalkeeper starts on near post (slightly in front). Server plays ball to goalkeeper on ground. Keeper receives ball and plays ball in advance of the keeper as keeper moves in an arcing position across the top of the goal mouth striking balls ending up on the other side of the goal on the end line. Each time ball comes to servers feet, they strike a ball at keeper.. Keeper adjusts his angle accordingly. Once reaching the end line on the opposite side, the server repeats in the opposite direction.

Coaching Points:

Staying in line with the ball

Keeping their hands prepared for the shot

Remaining in a ready position while moving

Goalkeeper’s hips and should remain square to the ball

Staying on the balls of their feet (front part of their feet)

Goalkeeper should make sure they position themselves behind the ball 

Rob Parker is Assistant Women’s Soccer Coach at Union College. NSCAA National Goalkeeping Diploma, a NSCAA Advanced Regional Diploma and a USSF National “D” Coaching License. He is also a former member of the Eastern New York ODP staff. Twitter: @goaliecoach00  Email:  [email protected]

Basic goalkeeper training – footwork and positioning

Footwork

Footwork training starts off every season. Basic footwork drills and warm-ups are used throughout the rest of the season for warm-ups and repetition. Even when training other topics, don’t let them forget good footwork.

Warm Up (10 min)
After jog & stretch, and introduction of basic steps (shuffle and crossover) if necessary, do footwork mirroring. Coach or leader move back and forth with good footwork, varying speed and with quick changes of direction, players mirror the leader. Using a speed ladder can also be a great warm-up for this or any other session.

Make sure players stay light on their toes, knees bent, and keep their shoulders square to the leader.

For beginners, here’s a great demonstration of why keepers need to be on their toes. First, have the players stand lightly on their toes and tell them to jump as high as they can. They should easily be able to get off the ground. Then, tell them to put their weight on their heels and jump again. This time they won’t go anywhere!

Ready Position (5 min)
Do footwork mirroring again, but now the coach or leader will call “Shot!” every so often. When he does, keepers must instantly come to the ready position. Then keep moving. Then, the leader gets a ball and dribbles back and forth with the players tracking the ball; occasionally the leader fakes a shot and the keepers must come ready.
Make sure keepers are still light on their toes when in the ready position, not on their heels.

Footwork to cones (20 min)
Players in pairs, each pair with two flat cones. Place cones 6 paces apart. Players face each other across an imaginary line between the two cones; one player is the leader, the other is the follower. Leader uses good footwork and attempts to touch just outside either of the cones before the follower can touch just inside; if they are successful, they get a point. After a set length of time (30 sec for younger players, 60 sec for older), rest, and then switch leader and follower. Winner has the most points after the two rounds. Rotate winners so players get different match-ups.

Keep shoulders square. Do not stretch for the cones — keepers should use quick footwork to get all the way behind the cone. Use the crossover step to accelerate away from the follower. This is an exhausting drill, so allow a good amount of time between rounds for rest.

Warm Up Hands (5 min)
Now we get the goalkeeper’s hands involved. Again in pairs, with a ball, players simply shuffle back and forth over about 10-15 yards tossing the ball back and forth. Simple throws for the first couple of minutes, then have the players intentionally throw the ball just off to the side of the other keeper.
Don’t allow poor hand position on catches. Adjust shuffle steps so the body is behind the ball; even if the keeper has to reach for the ball, they should quickly use the feet to get the body behind it.

Footwork Through Cones with Catch (20 min)
Set up a line of 6-8 cones (use multiple lines if you have more than three or four keepers). Coach or server is 5 yards from end of the line; players at other end. Each player quickly shuffles side to side through cones, finishing by saving a ball hand-served slightly off target. Next, move the cones into a zigzag with 2-3 yards in between. Now keepers must use a crossover step between cones, with a quick shuffle around them, finishing with a save. Progress to finishing with a save off a out-of-hand volley or shot off the ground.

Footwork should be quick, and keepers should come ready for the shot as they round the last cone. Once ready, keeper should be light on their feet and able to still quickly get their body behind the ball for the save. Balls should be served within “footwork” distance; do not allow dives.

Mirroring with Saves (15 min)
Players in groups of three (each group in front of a net, if possible). One keeper stands in front of net, or cones marking an 8-yard long line. Shooter stands 10 yards away with ball on the ground, third player stands behind shooter. Third player begins side-to-side footwork with the keeper mirroring. At a random point, shooter strikes ball at the keeper. Keeper, while moving, must time the shooter, come to the ready position, and make the save. Keeper gets three shots, then rotate positions. You can make this a competition to see who gets the most saves.

Shooter should serve the ball within “footwork” distance of the keeper; do not allow dives. Similar coaching points to previous exercise.

Shots on Goal (15 min)
Take shots on goal from 14-16 yards out and have keepers make saves using good footwork (no diving). For young keepers, you can stipulate that shots must be below waist level, or even on the ground. Give each keeper one or two shots, then rotate keepers/shooters. Challenge the keepers as a group to see how many saves they can make.
Encourage quick feet, and insist the keepers get all the way behind the ball — no reaching out, and if they must, they should finish the motion by ending with the body behind the ball. Make sure keepers start on their toes before the shot comes; small “training bounces” will help.

POSITIONING

Simply being in the right place at the right time is critical for successful goalkeeping. The positioning demo can be dropped (or briefly reviewed) for more experienced keepers; use the time for more of the game-like exercises at the end.

Warm Up (10 min)
Jog and stretch, light footwork mirroring exercise, simple catch in pairs to warm up the hands.

Positioning Demo (15 min)
Have three ropes set up beforehand; one tied to a stake at the center of the goal line, one tied to each post. Place a ball out near the edge of the penalty area, off center, and explain the center line and covering the posts. You can move the ball and ropes around the edge of the penalty area to demonstrate the goalkeeper’s arc (see the Positioning page for a brief description of this). Don’t forget to point out they need to be “outside” the near post on shots from an angle.

Make it clear that this positioning is a general starting position for facing shots; crosses and breakaways are handled a bit differently. It is helpful, but not absolutely necessary, to have the field markings on the grass for this demo.

Two-Sided Saves (15min)
Keepers in groups of three, with two cones 6 yards apart. One keeper stands between the cones, the other two players are about 8 yards away, one on each side of the cone “goal”, with balls. Keeper faces one player, who shoots a ball at keeper who makes the save. While the keeper is making the save, the player behind them is moving their ball to a new position. After keeper makes the save, they must turn, find the ball and the other shooter, get in good position and save the shot from the second shooter. The keeper immediately turns and find the other ball and shooter, who has also moved to a varied position, and save the next shot. Each keeper makes 5 saves in succession, then rotate positions. Encourage shooters to serve balls from all angles.

The keeper’s arc for this 6-yard “goal” is smaller, but keepers need to quickly check the posts and find good position, along the center line and far enough out to cover the posts. Make sure the keepers, after turning, move through and out in front of the cones, off the goal line, to make the save.

Colour-Coded Shots (20 min)
Place four differently-coloured cones, bibs or other objects in an arc around the goal, about 16-18 yards away from the goal. At least one should be at an acute angle close to the goal line. At each cone, there is a shooter and several balls. Keeper starts at one goalpost. The coach calls a colour. The keeper must quickly find that colour object, get in good position along the arc, and make the save. Coach calls next colour, and so on until the keeper has faced four shots. Then rotate keepers. First time through, have the shooters evaluate the keeper’s position and help adjust them if they are not properly positioned. The second time through, the colour call and the shot come immediately after the previous save. If the shooter thinks the keeper is out of position, they should try to take advantage of it.

Make sure the keepers check the posts as they move to be sure of their positioning. Keepers need to be off the goal line and outside the near post, along their arc. Footwork comes into play here too; the keeper should try to be in proper position before the shot is taken, if possible. Don’t hesitate to “freeze” the keeper after a shot and correct their position if necessary.

Follow the Bouncing Ball (15 min)
This is similar to Colour-Coded Shots, except now the keeper must track a moving ball. Put 3-4 players in a similar arc around the penalty area, and one keeper in the net. There is one ball. Players pass the ball around the arc; the keeper must use footwork and positioning to track the ball. At any point after 3-4 passes, a player may elect to take a shot, particularly if they feel the keeper is out of position. Each keeper saves three or four shots, then rotates out.

Similar coaching points to the previous exercise. The field players should try to quickly move the ball side-to-side to try to get the goalkeeper out of position.

Moving Ball plus Defenders (15 min)
Take the “Follow the Bouncing Ball” exercise, and now add one or two players as defenders who can pressure the ball but not tackle it away or intercept it. This adds a match-related condition to the exercise.
This exercise is a good one to use in a team training environment, and make it a more match-condition exercise, by adding more players in a larger area. The offence should always be numbers up (e.g. 5v2+K or 6v3+K) and encouraged to quickly switch the point of attack.

Goalkeeping

TASC Goalkeeper Development

INTRODUCTION

The purpose of this curriculum is to establish a foundation for goalkeepers as they progress from Under-10 to Under-18. All goalkeepers will develop at different rates, but the following curriculum will provide the optimum platform to reach his maximum potential. The goalkeeper plays a highly specialized position and requires a unique skill-set different from the outfield players. There are four (4) areas of concentration for goalkeepers to master in order to excel in the position. They must be proficient technically, tactically, physically, and psychologically. In order to work on these areas, a specific goalkeeper training environment needs to be established. In addition to specific goalkeeper training, the goalkeeper must be integrated in the daily team training (match related scenarios) which will assist in the development of the goalkeeper’s skill-set. Tendencies, habits, cohesiveness, etc are also established with the outfield players through daily team training. Lastly, the curriculum outlines what the expected goals are for specific age groups. These are targets that should be reached as the goalkeeper continues from year to year in his“playing career”.

AREAS of CONCENTRATION

TECHNICAL

The Goalkeeper must master the technical skills required for the position through quality training, repetition, and effective coaching. Like outfield players, the goalkeeper needs these variables in a controlled environment (goalkeeper training) to master his technical skills. Technical areas of concentration are:

• Footwork

• Set Position

• Catching

• Diving

• Crosses

• Distribution

FOOTWORK– The goalkeeper’s ability to cover the goal area (lateral and off his line) is vital to saving the ball. Footwork gives the goalkeeper the ability to get in line with the shot, get set for the shot, deal with a crossed ball, cut off the angle of the shot, etc. This should enable the goalkeeper to make saves easier and retain the ball at a higher consistency.

SET POSITION – The relationship between the goalkeeper’s body parts (feet, legs, arms, hands, shoulders, and head) is fundamental to a successful catch. The moment the ball is struck by the attacking player, the goalkeeper needs to be stationary, well balanced, and have proper body shape. This is referred to as the “set position”. Your feet, knees, hips and shoulders should be in alignment. Too far apart of the feet or too narrow of the feet will affect the goalkeeper’s balance and ability to save the ball. The body should be in a slightly curved or concave shape with the shoulders facing the ball. The arms and hands work together, bent and relaxed to absorb the shot. Accomplishing the proper set position allows the goalkeeper to catch the ball.

CATCHING – When catching the ball, the goalkeeper needs to incorporate proper footwork and get in the “set position” prior to catching. He must also have good concentration and hand-eye coordination while dealing with the ball. The four(4) types of balls the goalkeeper can face are:

• Ground Balls / ‘Scoop”

• Mid-section / “scoop”

• Head Height / ‘contour”

• Above the Head/ “ high contour”

Ground balls are caught by using the “Scoop” technique. The goalkeeper will collapse at the knees (knees DO NOT touch the ground but get low enough to prevent the ball from going under your legs) and attack the ball with hands and arms which will bring the body forward. The palms are open and facing the ball with the fingers facing down towards the ground. Once the ball makes contact with the palms and arms, the goalkeeper will scoop the ball into his chest. Mid-section balls (knees to waist) are caught using the ‘high schoop” technique. The goalkeeper will use the similar technique as the ground balls, but does not require the legs to collapse low to the ground as the ball is off the ground. Proper footwork is still necessary to get the body in front of the ball. Head Height balls are caught by using the “contour” technique. The shape of the hands is commonly referred as a “contour shape”. Hands shape as a w at the bottom and form an open tringle at the top. The hands need to be approximately the width of the ball apart with elbows slightly bent to absorb the pace of the ball. Above the Head balls require the fingers to be angled slightly down towards the ground in front of the goalkeeper to rebound the ball down in front of the goalkeeper in case of a catching error. The previous types of balls can be secured by getting the body behind the ball in case of an error, but not so when the ball is above your head. Lastly, once the ball has been caught, the ball should be brought into the goalkeeper’s chest and securely held to prevent balls being dropped or put back into play.

DIVING – When the ball is to the side of the goalkeeper’s body and he is not able to incorporate any of the four (4) types of catching techniques, a dive is necessary to make the save. The four (4) types of dives are:

• Collapse Dive

• Low Dive

• High Dive

• 1v1 Dive

The collapse dive is used when the goalkeeper cannot get his entire body behind the ball, but is never in the air. The ball is at the goalkeeper’s side and close to his legs. The legs simply collapse to the side and the hands are positioned behind the ball to make the catch/save. The low dive is used when the ball is away from the body and the goalkeeper must use footwork to attack the ball. The goalkeeper must use proper footwork, leg push, and attack the ball at roughly a 45 degree angle. Upon catching the ball, the body weight of the goalkeeper is absorbed into the ground at the side of the body and shoulders. The high dive uses the same technique as the low dive but the ball is at or above the goalkeeper’s chest. The 1v1 dive is used when the goalkeeper encounters an attacking player who is dribbling free in on goal at him. The goalkeeper must decide when and how far to come out and encounter the player. The goalkeeper needs to cut down the angle of the shot to make the goal as small as possible, delay the attacker from shooting and ultimately save or deflect the shot. The goalkeeper needs to dive at the attacker’s feet with his chest facing the ball and making his body into the biggest “barrier” as possible to block the ball. Timing, technique and bravery are keys to making the 1v1 save.

CROSSES – Crossed balls are delivered from different angles on the field into the penalty area. The goalkeeper must make a split second decision and come off of his line to “intercept” the ball by taking the quickest route to the ball. Proper and quick footwork (drop step, crossover step, and stutter step) enables the goalkeeper to produce the fastest route. The goalkeeper should jump off of his inside leg (leg closest to the goal) for protection and reach the ball at the highest point possible. The technique used for balls above the head will come into play when catching a crossed ball. Decision making on whether to catch or punch the ball is dictated based on securing the ball, crowded area, too far to catch with 2 hands, etc. The goalkeeper’s aerial control of his penalty area is very important.

DISTRIBUTION – The goalkeeper is the first line of attack once in possession of the ball. An accurate throw or kick can penetrate the opposing team and initiate his team’s attack. Throwing of the ball is generally used for quick and accurate passing to his teammates. Three (3) different techniques are:

• Bowl – used for short distances and the ball is rolledalong the ground to feet using an underhand motion

• Pitch – used for medium distances and the ball is thrown in the air in front of a teammate to progress forward up the field

• Sling – used for longer distances to bypass players (over their heads) and get the ball into the opponent’s half and safely to a teammates feet

Kicking of the ball is generally used to distribute the ball over a greater distance than throwing, but accuracy of the kick needs to be heavily emphasized. Five (5) different techniques are:

• Dead ball / Goal Kick / Free kick – Ball is stationary on the ground and no opposing player may contest the ball. The goalkeeper has ample time to place the ball and prepare for a proper kick.

• Punt – Ball is released from the goalkeeper’s hands and struck before it hits the ground.

• Drop kick – Ball is released from the hands and struck as it hits the ground. The flight of the ball is lower than a punt and is beneficial when the wind is quite strong. On counter attack, turf or inclement weather. It is also much more accurate of a targeting release.

• ‘English” – Flight of the ball is more horizontal than a punt or half volley and is easier to control by your teammate. Extremely efficient in counter attack

• Back Pass – Due to the rules of the game, when a ball is kicked to the goalkeeper from his own team, the goalkeeper may not use his hands. The goalkeeper needs to be comfortable and proficient in using both feet. This enables his team to be an added outfield player and keep possession of the ball. GK must be able to dribble , pass, strike, defend . composure under pressure in a necessity.

TACTICAL-

Two main areas that encompass “tactics” in regards to goalkeeping are:

• Decision Making

• Command of the Penalty Area

Decision Making – Decisions need to be made in a split second without hesitation. Making a wrong decision more often than not results in goals being scored as the goalkeeper is the last line of defense.

• Distance off of line – The goalkeeper needs to have a good relationship and balance between the back line and him in order to intercept balls, either with his feet or hands, when balls are played in behind his defense. The starting position of the goalkeeper is determined by the location of the ball on the field and who is in possession of the ball (your team or the other team).

• Angle Play – The goalkeeper needs to position himself between the ball and the middle of his goal.This will allow the goalkeeper to cover as much of the goal on either side (left or right) of him. Next, the goalkeeper needs to position himself off of his goal line in order to cover both sides within a few steps and using a dive if necessary. The further away from the goal line will cut the angle down and make the goal look smaller, but allows for shots over the goalkeeper’s head. Too close to the goal line enables the goalkeeper to cover more space above his head, but will leave too much of the goal open for shots. There needs to be a balance of how far out to go without compromising shots over the goalkeeper’s head. This is determined by the goalkeeper’s size, capability, and experience.

• Reading the flight of the ball – Once positioned correctly, the goalkeeper needs to determine the flight or trajectory of the ball. Questions the goalkeeper must ask and decipher in a split second – Is the ball too far away to reach? Is the ball travelling too slowly to reach? Can I reach the crossed ball before the attacker does? Is the ball going to bounce over a player’s head?

• Shot Stopping – As the ball is shot on goal, the goalkeeper must make a decision on which technique to use to save the ball (i.e. “Scoop”, “Cup”, collapse dive, etc). The next decision needs to be catch or punch/deflect. Is the ball travelling too fast to catch it safely? Is it only possible to get 1 hand on the ball thus punching/deflecting it? Can the ball be caught safely with no rebounds? Securing the ball either with a catch or by putting the ball in an area on the field that will cause the least amount of danger are decisions that need to be made instantaneously.

• Game Management – Many situations come about throughout a game and season that will dictate what is necessary for the goalkeeper to do when he is in possession of the ball. Is your team behind a goal and needs the goalkeeper to speed up goal kicks or play quickly out of the back? Is your team ahead with 5 minutes to play and playing out of the back would be too dangerous? Is your team playing away from home and needs a draw to advance to the next round of a competition? These are a sampling of questions and situations that need to be evaluated by the goalkeeper to facilitate the flow of a game. Command of Penalty Area – The goalkeeper is the “leader” and “eyes” of the team as the entire field (your team, opposing team, and ball) are all in front of the goalkeeper. He can evaluate and “control” situations with proper communication that will eliminate many potential dangerous situations. Two (2) key factors of communication are:

• Tone/Voice – Strong, loud, concise and decisive instructions given to teammates.

• Types of Commands – Examples include: “away”, “keeper”, “push-up”, and “close the ball”. Situations that arise, such as, crosses, setup for restarts, tracking of runners, etc will make it necessary for the goalkeeper to use the correct command that his teammates are familiar with and understand the purpose of the command. Enhancing your decision making and command of the penalty area can be achieved through small sided games (5v5), larger scale games (8v8), and full size games (11v11).

PHYSICAL

The goalkeeper clearly is a different type of athlete compared to the outfield players. He runs far less distances and covers a much shorter area of the field compared to the outfield players. The goalkeeper must possess quick reflexes, be very agile and rely on explosive movements to do his job effectively. In addition to these attributes, he must train his body to endure the “beating” from shot stopping, diving, collisions, and crosses. Lastly, the height of the goalkeeper is a factor due to the dimensions of the goal. When evaluating

youth goalkeepers, you must consider the “growth potential”of a player and think about the following:

• Current attributes – height, weight, coordination,athleticism, etc.

• Parent’s attributes – Are the parents tall, good size,athletic, short, etc?

• Birth date – What month is the goalkeeper born? Is the goalkeeper one of the youngest on the team for his age group? Does he need more time to mature?

• Teenage years – Is he still growing into his body? Is his coordination poor due to “growing pains”? Smaller but technical goalkeepers need to be evaluated based on the above information. Taller/bigger but not as technical goalkeepers need to continue to concentrate on techniques. This approach will ensure both types of goalkeepers are progressing at the appropriate timeframe for when he reaches his maximum physical attributes. Beyond the evaluation of the “growth potential”, the goalkeeper must possess the following:

• Athleticism

• Explosiveness

• Strength

• Power

• Speed

• Quickness

• Endurance

• Mobility

• Coordination

• Flexibility

• Stretching

PSYCHOLOGICAL-

The goalkeeper position is a very isolated and lonely spot on the field. The majority of the game is spent by himself observing what is going on and not being involved very much with the run of play. The time the goalkeeper is involved usually is the difference between a goal being scored or not. If mistakes are made by the goalkeeper, they are magnified as his errors usually result in goals. The goalkeeper needs to deal with these stressful situations with composure and confidence. Characteristics of a successful goalkeeper consist of:

• Motivation – Desire to play the position

• Confidence – Self-belief and faith in your ability to

excel

• Leadership – Manage and guide the team

• Concentration – Eliminate distractions and focus on task. Staying focused during long periods of no physical action

• Positive Outlook – Forget mistakes, recover quickly, and move on within the game and the next games

• Courage/Bravery – Disregard for bodily harm to save ball (dive at feet, collisions, etc)

• Competitive – Striving each day to win every activity (training exercise, small sided game, 11v11 game, league game, tournament, etc)

GOALKEEPER TRAINING ENVIRONMENT

In order to maximize the most out of each goalkeeper and achieve the four (4) areas of concentration, the goalkeeper training environment needs specific attention. The training environment consists of:

Goalkeeper Equipment –

• Gloves

• Long sleeve shirt

• Long pants

• Compression shorts

• Molded cleats/studded cleats

Coaching Equipment –

• Soccer balls (inflated and proper size)

• Cones

• Foot ladders

• Hurdles

• Poles

• Mannequins

• Weighted balls

• Rebounder

Purpose of Daily Training –

• What are you trying to specifically accomplish today?

• Can you incorporate technical, tactical, physical, and psychological demands?

• Can you reproduce “match-like” situations?

• Can you incorporate whatever the team is working on into your goalkeeper training (i.e. crossing and finishing for team so goalkeeper will work on crosses in specific goalkeeper training prior to joining team training)?

Organization of Training –

• Promptness to start time

• Specific topic

• Proper warm-up

• Specific exercises – easy (successful) to hard (challenging and expected failure)

• Integration with outfield players/team training How do Goalkeepers Learn?

• Regular, specific, structured training

• Playing with and against better players

• Playing small sided and full-size games

• Listening and acting upon constructive feedback coaches

• Watching games on television or in person

• Watching other goalkeepers train

• Ask questions

• Challenge yourself – technically, tactically, physically, psychologically

• Emulate top level goalkeepers

• Learn from mistakes

AGE SPECIFIC GOALS

Under 11 – Under 12

TECHNICAL

• Basic understanding of all goalkeeper techniques

• Footwork exercises

• Set position

• Catching balls within arms reach

• Basic diving – collapse, low, 1v1

• Crosses – lofted or thrown balls for footwork pattern and timing of jump (unopposed)

• Distribution – bowl, overhand to targets

• Distribution – dead ball/goal kick, punt, back pass with both feet to teammates

TACTICAL

• Role of the goalkeeper

• Play off of goal line to support defenders and stay connected with team

• Basic angle play

• Shot stopping – try to catch as much as possible

• Introduction to game management

• Basic verbal commands and introduction of how to organize defense

PHYSICAL

• Parents’ attributes and goalkeeper’s month of birth date

• Introduction of flexibility, mobility, and stretching

• Athleticism and coordination

PSYCHOLOGICAL

• Experimenting with the position (not full-time position) but shows signs of courage, bravery, and competitiveness

• Detail specific with training, preparation, games

• Introduction of training habits, game day preparation, diet, off-field activity

Under 13 – Under 14

TECHNICAL

• Continue to master goalkeeper techniques

• Footwork exercises incorporating all directions

• Set position – constant readjustment for shot

• Catching – all techniques including balls above the head

• All diving techniques with power/explosion in step

• Crosses – from the foot / unopposed and with pressure from attackers

• Distribution – All throwing techniques

• Distribution – Dead ball, punts, back passes with pressure from attackers / Introduction of half volley and “sidewinder”

TACTICAL

• Stay connected with team / proper distance off of goal line / provide support

• Strong awareness of angle play and location in goal

• Reading flight of ball / depth perception improving

• Shot stopping – introduction of deflecting or punching of ball if catch is not possible

• Understand situations in game and how to act accordingly

• Communication / organization of defenders, tracking runners, anticipation of breakdowns, set pieces

PHYSICAL

• Current attributes, parents’ attributes, and goalkeeper’s month of birth date

• Flexibility, mobility, and coordination

• Introduction of high intensity, explosive exercises with short repetitions

• Athleticism and coordination

PSYCHOLOGICAL

• Primary position and emulating top flight goalkeepers

• Detailed routine of training habits, game day preparation, diet/nutrition, offfield activity

• Handling pressure of position, mistakes, and ability to respond positively

Under 15 – Under 16

TECHNICAL

• Refine goalkeeper techniques

• Footwork exercises incorporating all directions and goalkeeper specific

• Set position – constant readjustment for shot

• Catching – all techniques

• All diving techniques with power/explosion in step and multiple steps leading to explosive dive

• Reaction training to make “unconventional” save

• Crosses – from the foot / Pressure from attackers and collisions

• Distribution – All throwing techniques

• Distribution – Dead balls, punts, back passes with pressure from attackers / half volley and “sidewinder” with accuracy and proper weight of pass

TACTICAL

• Stay connected with team / proper distance off of goal line / provide support

• Understanding of pressure on and off of ball and how it relates to starting position

• Playing further off of line to narrow angle of shot

• Reading flight of ball / depth perception

• Shot stopping –Catch if possible / deflecting or punching of ball to safe areas on field if not able to catch

• Grasp of game management and different situations in game(s)

• Understanding of attackers’ movements and how teammates can deal with runs on and off of ball

• Communication / organization of defenders, tracking runners, anticipation of breakdowns, set pieces

PHYSICAL

• Current attributes, parents’ attributes, and goalkeeper’s month of birth date

• Flexibility, mobility, and coordination

• High intensity, explosive exercises with short repetitions and short recovery

• Introduction of strength training

• Athleticism and coordination

PSYCHOLOGICAL

• Full immersion into position

• Detailed routine of training habits, game day preparation, diet/nutrition, of ffield activity

• Increased pressure of position, mistakes, and ability to respond positively

• Exudes confidence, controls penalty area, team leader

• Dialogue with coach/goalkeeper coach on performances (positive and criticism)

• Consistent match performances

• Track record of being a winner

Under 17 – Under 18

TECHNICAL

• Master all goalkeeper techniques

• Footwork exercises incorporating all directions and goalkeeper specific

• Set position – constant readjustment for shot

• Catching – all techniques

• All diving techniques with power/explosion in step and multiple steps leading

to explosive dive

• Reaction training to make “unconventional” save

• Crosses – from the foot / Pressure from attackers and collisions

• Distribution – All throwing techniques

• Distribution –All kicks with accuracy, proper weight of pass, and distance

TACTICAL

• Stay connected with team / proper distance off of goal line / provide support

• Full understanding of pressure on and off of ball and how it relates to

starting position

• Playing further off of line to narrow angle of shot

• Shot stopping –catch if possible / deflecting or punching of ball to safe areas

on field if not able to catch

• Full understanding of game management and different situations in game(s)

• Understanding of opposing team’s movements and how teammates can

deal with runs on and off of ball / anticipation of play

• Communication / organization of defenders, tracking runners, anticipation of

breakdowns, set pieces

PHYSICAL

• Current attributes – height, weight, arm wing span

• Flexibility, mobility, and coordination

• High intensity, explosive exercises with short repetitions and short recovery

• Strength training

• Athleticism and coordination

PSYCHOLOGICAL

• Future sights on playing collegiately or professionally

• Detailed routine of training habits, game day preparation, diet/nutrition, offfield

activity

• Pressure of position, mistakes, and ability to respond positively

• Exudes confidence, controls penalty area, team leader

• 2-way dialogue with coach/goalkeeper coach on performances (positive and

criticism)

• Consistent match performances over course of full season

• Track record of being a winner

The Complete Goalkeeper Training Guide (Drills and Tips)

As the last line of defence, a lot of pressure rests on the goalkeeper’s shoulders to do everything they can to keep the ball out of the back of the net.

That’s why efficient and effective goalkeeper training is so important.

Whether it’s diving at a striker’s feet, agilely palming the ball away from the top corner of the goal, or confidently coming to claim crosses, a goalkeeper needs to be ready and prepared for whatever comes their way.

While ball-handling skills and stopping shots are a key part of a goalkeeper’s job, they also have to be calm, collected, and consistent, as well as communicate well and instil trust and confidence in their defence.

As it’s a unique role, goalkeepers have their own drills and training regime.

These focus not only on their technique and agility, but also their footwork, positioning, and distribution.

In this complete goalkeeper training guide, we’ll first look at just what exactly is expected from a goalkeeper in terms of their play and performances out on the pitch.

We’ll then move onto some goalkeeper drills and tips that can help you master this important position yourself or coach an up-and-coming goalkeeping prospect to harness their potential.

The Goalkeeper Role Explained

The keeper’s primary objective in any game is to stop the opposition and keep a cleansheet.

This involves a lot of different things such as organising the defence, making saves, and being alert to any danger that arises.

Shot stopping is a large part of this and goalkeepers need to be very agile, have quick reactions, and be able to spring into action at a moment’s notice.

For low shots, they need to be able to get down quickly while shots arcing towards the top corners demand quick footwork and great positioning, as well as tremendous leaps.

If the goalkeeper can’t hold onto a shot, then they should look to parry it away from danger or tip it behind for a corner.

In addition to dealing with any shots that come their way, goalkeepers need to be very brave when they’re called into action.

This could see them throw themselves at a striker’s feet to block a shot, come hurtling off of their line to clear a ball in behind the defence, or punch crosses and corners away while under pressure from hulking centrebacks.

To make sure they don’t concede a goal, keepers need to remain very calm and focused throughout the match and remain in constant communication with the defenders before them.

This not only helps the defence to plug gaps and prevent goalscoring opportunities from arising but also helps the goalkeeper and defenders to trust one another.

It’s the latter, however, who should command and dominate their box and know when to come and claim crosses and when to stay on their line.

While their ball-handling skills, shot-stopping, and command of their box are key, modern keepers are also expected to be good on the ball and be able to keep possession within the team.

Whether it’s throwing the ball, passing it on to a centreback, or kicking it long to a striker, a goalkeeper’s pass should find its target more often than not.

How involved a keeper is in passages of play does, however, depend on their team’s style of play and the formation they’re playing in.

With three at the back, for instance, a goalkeeper is much more likely to have to rush off their line and cover and clear any passes that get played in behind their defender.

Besides being alert to the danger, this then also means that the keeper should have a decent burst of speed to them and know how to time a tackle.

Alternatively, they may have to face a one-on-one.

In this situation, they should be quick off their line to narrow the angle and force the striker into either taking a shot or attempting to take the ball around them.

They should have great timing and know exactly when to engage the striker and when to stay on their feet. As such, decision making is also an important part of being a keeper.

As they’re the last line of defence and any mistake they make is liable to end up in a goal being conceded, goalkeepers need to be cool, calm and collected, and thrive on the pressure of making a match-winning save.

They need to have a lot of confidence, self-belief, and trust in their goalkeeper training.

This enables them to bounce back quickly from any mistakes they make and keep making important saves even when things haven’t been going their way.

As you can see, there are loads of different skills and attributes that a goalkeeper needs if they’re to make it to the very top of the game.

As always, patience, perseverance, and practice go a long way to helping players progress.

Now that we’ve looked at just what’s expected from the modern goalkeeper, let’s turn to some drills that can help you improve and master some of what we’ve touched on.

Goalkeeper Training Drills

Whether it’s catching, punching, or parrying shots, taking up the perfect position to pull off a save or judging when to come and claim a cross, a lot goes into being a great keeper.

As it’s a unique position unlike any other on the pitch, goalkeepers need to work on different skills and have a separate goalkeeper training regime from the rest of the team.

In this section, we’re going to look at some fun but focused drills which will help you improve your shot-saving technique and ball-handling skills, as well as your footwork, agility, and reflexes.

These exercises are also great for your positioning, decision-making, and organisational skills. 

Let’s take a look!

1. Warm Up and Distribution

Before moving on to more challenging drills in training or starting a proper match, it’s always important to warm up properly.

This exercise will allow keepers to practise their handling skills, footwork, and distribution while warming up and getting ready for the training session or match to begin in earnest.

Setup:

1. Place a ladder on the ground or a line of cones if you don’t have one.

2. Perpendicular to the end of the ladder, place 2 cones around 2 metres apart. These act as a small goal and should be around 10 metres distance from the ladder.

3. While 1 static goalkeeper stands in front of the small goal, another goalkeeper lines up at the beginning of the ladder, ready to start the drill.

4. In addition, another goalkeeper, player, or coach should stand around 5 metres from the other end of the ladder with several soccer balls on hand.

How to Run the Drill: 

1. Once the coach gives the command, the goalkeeper at the beginning of the ladder should quickly run forward, taking small, sharp steps. Both feet should touch the ground in each square. Another option is for the goalkeeper to slalom from side to side, again as quickly as possible.

2. When they reach the end of the ladder, they need to gather, catch, or jump to get the ball which the player throws or kicks to them.

3. With the ball in hand, they must then turn to the other goalkeeper and attempt to roll the ball at pace between the two cones.

4. After rolling the ball, they then sprint back to the beginning of the ladder to start the drill again.

5. Once they have completed it around 5 times, they should rotate with the other goalkeeper.

Coaching Points: 

1. As this drill is used during the warm-up, the goalkeepers should progress in speed, starting slow and building up speed.

2. The goalkeepers should focus on their footwork and do small, sharp steps which will help improve their agility and speed.

3. When catching the ball, they should get their whole midriff behind it or jump with both hands to the ball before bringing it to their chest.

4. They then want to roll the ball as hard, fast, and accurately as possible along the ground and past the other keeper. This then allows them to practice their distribution for the game ahead.

2. Agility, Ball-Handling, and Footwork

With this drill, the goalkeeper is meant to nimbly make their way through a series of cones before they either catch, dive, or jump to catch the ball, depending on what you want to work on.

The idea is that they improve their footwork, ball-handling abilities, and agility; all in one drill.

Setup:

1. Set up a line of cones in front of the goal from the goal line to the 6-yard box or just beyond.

2. At the end of the cones, place either a cone, mannequin, or agility pole around 2 to 3 metres to either side of the line.

3. While one goalkeeper starts on the goal line, two other goalkeepers, players, or coaches line up around 4 or 5 metres from each mannequin with several soccer balls on hand.

How to Run the Drill:

1. The goalkeeper on the line moves between the cones as quickly as possible before darting to the outside of either of the cones/mannequins/agility poles.

2. Once they arrive here, one of the other two players drop-kicks the ball at the keeper’s chest. Alternatively, they can always pass the ball along the ground, throw it up high into the air, or toss it to either side, depending on what skill you want to work on.

3. With any of these different drills, the keeper should catch the ball and throw it back before immediately shuffling to the outside of the other cone/mannequin/agility pole where they repeat the drill.

4. They then run back towards the goal line and take up the starting position, ready to begin the drill again.

5. They should work through this drill around 10 times before they rest and rotate with one of the other keepers.

6. Once they’ve all done this a couple of times, vary it up by getting them to dive or leap for the ball or pass it back along the ground with one touch.

What to Bear in Mind:

1. To make the most of the drill, the players should work through it as quickly as possible as this mirrors game situations.

2. The goalkeepers should take quick, sharp steps when working their way through the cones and refrain from crossing their feet as this unbalances and destabilises them and will prevent them from easily leaping to either side.

3. When catching the ball, the keepers should be reminded to put their whole body behind the shot so that it doesn’t squirm past them if they don’t catch it.

3. Footwork, Reaction Time, and Shot-Stopping

A fun drill that will excite both the goalkeepers and players, this drill involves the keeper attempting to save, catch, or parry any shot that comes their way.

The idea is that after having dived to make a save, the goalkeeper should spring up as quickly as possible to stop the next shot.

This not only helps them improve their shot-stopping technique but their footwork and reaction time too.

Setup: 

1. Scatter around 10 soccer balls on the edge of the penalty area.

2. While the goalkeeper should be positioned in front of the goal, two other goalkeepers, players, or coaches should stand on the edge of the box.

How to Run the Drill:

1. To start the drill, one of the players on the edge of the box takes a shot which the goalkeeper then attempts to save.

2. Once they’ve either saved or let in the first shot, the second player should then take their shot.

3. Like this, they continue to alternate with the keeper trying to save and react to each shot as quickly as possible.

4. Once they’ve run out of soccer balls, the players collect them and line them up again. The goalkeeper can also rotate with another keeper before repeating the drill.

What to Bear in Mind:

1. With this drill, the keeper should always remain a couple of feet off of their line and position themselves in between the ball and the goal.

2. They should be encouraged to get back on their feet as quickly as possible, use the correct footwork, and try to catch and hold on to as many shots as they can.

3. The players who are shooting the ball should focus on accuracy rather than power and only just give the goalkeeper enough time to get to their shot.

4. Reaction, Agility, Footwork, and Vision

This drill sees goalkeepers react as quickly as possible to retrieve, catch, and smother a ball bouncing around the 6-yard box.

As other balls are thrown in at the same time, the keeper needs to quickly lock on to the target ball and recover it, improving their vision, agility, reaction time, and footwork all in one go.

Setup: 

1. With this exercise, the goalkeeper should line up on the goal line, facing away from the pitch, ready to turn at a moment’s notice and smother the target ball.

2. Three goalkeepers, players, or coaches stand on the 6-yard line with a soccer ball in each of their hands. One of these should be a different colour. This is the target ball.

How to Run the Drill:

1. On the coach’s command, the 3 players should throw or toss the 6 soccer balls into the area in front of the goal.

2. As soon as the coach gives the instruction, the goalkeeper should turn as quickly as possible and locate the target ball, diving to collect it amongst the other bouncing balls.

3. Once they’ve retrieved it, then the players collect the other balls and the keeper returns to their position for the drill to start again.

4. After having completed it several times, the goalkeeper should rest and rotate with another keeper before repeating the drill.

What to Bear in Mind:

1. The goalkeeper should remain light on their feet so that they can turn as quickly as possible to retrieve the target ball.

2. When diving to smother the ball, the keeper should focus on their footwork, taking small, sharp steps before flinging themselves at it.

3. While they should focus first on catching the ball, the goalkeeper needs to remember to keep their hands in the right position and cushion it when landing back to the ground.

4. On top of this, it’s a good idea to teach the goalkeeper to stay square and try and keep their body behind the ball when catching it. This means that their body will block the ball and stop it from entering the goal if they spill it.

5. Shot Stopping, Reflexes, Agility, Footwork, and Distribution

A very fun, competitive, and high-intensity drill, this exercise sees 2 goalkeepers face off and attempt to score past one another.

As they get to both kick, throw, and shoot the ball, the goalkeepers improve their distribution as well as their footwork, reflexes, and agility when it comes to saving shots.

Setup: 

1. With cones, set out a 20×15 metre grid. On the longer side, there should be a different coloured cone that marks the halfway point.

2. Along the shorter sides, set up a full-sized goal at each end.

3. In front of each goal, mark out a “goalie zone” with cones. These should be around 5 metres from the goal line.

4. Each goalkeeper should take up their position in front of a goal.

5. A good number of soccer balls should be easily available to each keeper.

How to Run the Drill:

1. To start the game, one of the goalkeepers tries to score against the other. They can throw, kick, or volley the ball but only from within their zone.

2. The other goalkeeper does everything in their power to save the shot.

3. If a goalkeeper scores, they’re allowed to take another shot. If their shot is saved, however, it’s then the other goalkeeper’s turn to try and score.

4. In this way, the game continues until either their time is up, they run out of balls, or they score a certain number of goals, depending on what rules you laid out at the start.

5. Once the game is over, the goalkeepers can rest and collect any stray balls before starting another round or rotating with any other keeper on the team.

What to Bear in Mind: 

1. The goalkeepers should stay on their toes and be ready for any type of shot that comes their way.

2. It’s best if they try and catch and hold on to the shots and keep their midriff behind it when they do so.

3. Make it fun and competitive and encourage them, but change the drill or alter the rules if it looks like it’s getting too one-sided and a keeper is getting demotivated.

6. Catching, Punching, Leaping, Timing, and Distribution

While saving shots is a large part of being a goalkeeper, coming to claim crosses bravely and confidently is equally important if you want to consistently keep clean sheets.

In this drill, keepers navigate their way around a crowded penalty area to either come and catch crosses or punch them clear.

Setup:

1. Place 3 or 4 mannequins, agility poles, or static players around the 6-yard box in front of a full-sized goal.

2. One goalkeeper stands in front of the goal, ready to start the drill.

3. Another goalkeeper, player, or coach stays outside of the penalty box on one side, ready to whip crosses in. They should have a good number of soccer balls with them.

How to Run the Drill:

1. The drill starts when one of the players out wide crosses the ball, in the air, into the box. It shouldn’t be too near or too far from the goal, rather around the edge of the 6-yard line or penalty spot.

2. When the cross is hit, the goalkeeper wants to make their way around the mannequins, judging when best to leap and catch the ball. This should be at its highest point as any lower down and a striker would likely head it in if this were a proper match.

3. Once they catch it, they throw the ball as quickly as possible out to where the player out wide is. This then helps them improve their distribution.

4. The drill is then repeated a number of times until the goalkeeper rotates with another keeper or rests and retrieves any missing balls.

5. Once the drill has been run a few times on one side, you can practice coming to claim crosses or punch them away from the opposite side.

6. To make it more challenging, you can also have a couple of strikers try to get on the end of crosses or vary up the balls into the box with low, driven, and curling crosses from different angles.

What to Bear in Mind:

1. The goalkeeper should focus on the ball while also keeping an eye out for the mannequins and any active players.

2. They need to decide quickly whether to come for the ball, catch it, punch it, or leave it.

3. Once they’ve made a decision, they need to stick to it and fully commit and be brave, decisive, and aggressive as well as time their jump to perfection.

4. When jumping to catch the ball, they should push off of one leg and keep the other in front of them as this helps protect them at corners and crosses from incoming players.

7. Jumping, Timing, and Recovery 

Reacting quickly and recovering from being out of position is another invaluable skill for a keeper.

This drill helps them to improve both of these things while also working on their jumping and timing skills.

Setup: 

1. A full-sized goal.

2. The goalkeeper starts on the 6-yard line in front of it.

3. A goalkeeper, player, or coach stands around the penalty spot with a soccer ball in their hands and a good number at their feet.

How to Run the Drill:

1. The drill starts when the player with the ball throws it up and over the goalkeeper towards the goal. The aim is for it to loop over them but drop in just below the crossbar.

2. The goalkeeper has to backpedal quickly while it’s in the air and time their jump to perfection to tip it over the bar.

3. After they’ve landed, they should get up as quickly as possible and sprint back to the 6-yard line.

4. Once they reach it, the player with the ball should again throw the ball over the goalkeeper’s head, varying where they aim it.

5. The goalkeeper should run through the drill a number of times before resting, recuperating the balls and rotating with any other keeper.

What to Bear in Mind:

1. When backpedalling, the goalkeeper shouldn’t cross their feet but should turn slightly in the direction of the ball as they go.

2. When they jump towards the ball, they should push off of the foot nearest to the goal and tip it over the bar with their closest hand. Here, they should ideally use their palm to get more power on it.

3. In addition to their footwork and jump, the goalkeeper should focus on their timing and keep their eyes on the ball at all times.

8. Bravery, Timing, Movement, and Decision-Making

While confidently coming to claim crosses, recovering quickly, and stopping shots are all crucial to keeping clean sheets, diving at a striker’s feet and defending one-on-one situations is just as key.

In this drill, the keeper increases their confidence and bravery by flinging themselves at a striker’s feet.

This also helps them improve their timing, movement, and decision-making.

Setup:

1. A full-sized goal.

2. Two lines of cones that are placed diagonally towards the goal from the corners of the penalty area and a bit beyond.

3. Two players waiting at the start of each line of cones.

4. One goalkeeper, player, or coach who stands at the penalty arc with a ball in hand and a good number more at their feet.

How to Run the Drill: 

1. The drill starts with the player with the ball volleying it from their hand at the keeper.

2. Once the keeper catches the ball, they roll it quickly to either of the other two players at the start of the line of cones.

3. This player then dribbles their way through the cones and advances on goal before attempting to score.

4. Once they get to the end of the cones, the goalkeeper can come out and try and narrow the angle and either make a save or dive at their feet.

5. After they’ve saved the shot, smothered it at their feet, or let the ball go in the goal, the drill starts again with the player at the arc volleying the next ball goalwards.

6. Repeat this drill a number of times before rotating with another goalkeeper.

7. To make it harder, allow players to shoot at any point they like while dribbling through the cones, or make it a two-on-one situation with the other player in front of the cones also joining the attack.

What to Bear in Mind:

1. The goalkeeper needs to be on their toes, ready to throw themselves at the striker’s feet.

2. They should not go to ground too quickly but focus on taking small, sharp steps to position them before the striker.

3. They need to time their approach, judge the distance to the ball, and think about narrowing the angle.

4. Once they make a decision, they need to be brave and decisive and fully commit.

5. Ideally, they should hold onto the ball and not be scared about receiving a whack from the striker.

9. Kicking, Catching, and Distribution

Kicking the ball and distributing it accurately upfield is also part of a keeper’s remit and is increasingly important in the modern game.

This drill sees goalkeepers practice their long-distance kicking and throwing as well as coming to claim high balls into the box.

Setup: 

1. A full-sized goal.

2. A goalkeeper standing a bit off of their line.

3. Another goalkeeper, player, or coach who stands near the halfway line with a good number of soccer balls at their feet.

How to Run the Drill:

1. The player with the ball at the halfway line kicks it either from the ground or from their hands high in the air into the penalty box.

2. The goalkeeper should come and claim it, jumping to catch it in the air using the proper technique.

3. With the ball in their hand, they can either overarm-throw it back to the player or kick it back as accurately as possible.

4. Repeat the drill around 10 times before rotating with another goalkeeper, resting a bit and recuperating any balls that went astray.

5. After this, change the position of the player on the halfway line so you learn to kick to different sides and areas of the pitch. The goalkeeper can also start with the balls and practice their goal kicks.

What to Bear in Mind:

1. The goalkeeper should focus on coming to claim the ball, using the right technique and judgement to catch it and bring it to their chest safely.

2. They should spring off of their strong foot with their arms raised high and keep their other knee up to protect themselves against any incoming players.

3. When throwing the ball, they should put their weak foot forward, point their weak arm in the direction they want the ball to go, and launch it with their strong arm. You don’t want it to arch and go too high and lose speed and accuracy, however, so make sure to let go of the ball at the right time so that it shoots towards its target.

4. When kicking from their hands, keepers often focus on distance and height rather than accuracy. To clear it upfield accurately and powerfully, goalkeepers should focus on their technique and make sure they gauge the right distance and power to reach their target.

5. With goal kicks, the keeper usually wants to launch it as far and as high down the pitch as possible. This means perfecting the technique for striking the ball. As such, they should lean back and to the side as they strike the ball so that it gains elevation and travels as far as possible.

10. Shot Stopping, Reflexes, and Agility 

While no keeper or team wants to give away a penalty, it does happen from time to time, and so it’s well worth practising for such an eventuality.

Besides, practising penalties is a fun way to end a training session which helps your goalkeeper to improve their shot-stopping, reflexes, and agility.

Setup: 

1. A full-sized goal.

2. A goalkeeper standing on their line.

3. A goalkeeper, player, or coach lining up to take the penalty with the ball on the penalty spot.

How to Run the Drill:

1. When the player takes the penalty, the keeper should do everything in their power to stop it from crossing over the line.

2. After the first penalty, the next penalty taker takes their shot. This gets the goalkeeper used to different shooting techniques.

3. Once all the different players have taken a penalty, the goalkeeper can rest and rotate with another keeper.

4. To make it more fun and competitive for everyone, turn the drill into a small competition between players and goalkeepers.

What to Bear in Mind:

1. The goalkeeper should keep calm and focused, have their arms out wide and bend their knees so that they can spring to either side.

2. They want to be on their toes, ready to fling themself towards the ball.

3. They should wait until the ball is struck and then attempt to dive a bit forwards but not too far as this narrows the angle.

4. Once you’ve chosen a side, you should commit fully and stretch as far as you can.

5. The keeper should look to see where the penalty taker is looking, which way their body is leaning, and where they place their foot, as this hints as to where they’ll place the ball.

6. After they make the save, they should leap to their feet as quickly as possible to deal with any rebound or smother the bouncing ball.

Now that we’ve looked at some great drills that can help you improve your goalkeeping skills, let’s now turn to some top tips that can take you to the next level.

Tips on How to Be a Better Goalkeeper 

While many people think that stopping shots is the most important part of a goalkeeper’s job, it’s often their footwork and positioning that determine whether they make the save with ease or not.

Beyond that, the way they communicate with their defence and command their box is just as crucial to keeping clean sheets as is their bravery, confidence, and decision-making.

As you can see, absolutely loads go into being a great goalkeeper.

With all that in mind, here are some top tips for better goalkeeper training:

1. Practice!

While it may seem obvious, it’s important to emphasise that going to training, playing as much soccer as possible, and learning all you can about the role is key to being a better keeper.

By practising constantly, you’ll hone your skills, discover new techniques, and gain invaluable experience of different scenarios that are sure to arise out on the pitch.

2. Know the Rules

Although it may again seem self-evident, knowing the rules is of the utmost importance to a goalkeeper and is possibly more important for this position than any other on the pitch.

This is because goalkeepers are the last line of defence and so any error they commit is more likely to result in a goal being scored.

As such, goalkeepers should know when they’re legally allowed to pick up the ball, how long they can hold onto it, and how to avoid giving away penalties.

3. Work on Your Decision-Making Skills

Nothing sends panic through a defence quicker than a goalkeeper who’s hesitant and doesn’t know whether to come for a ball or leave it.

Consequently, keepers should be decisive and confidently come to claim any ball or dive without a second thought at the feet of a striker.

Practising and playing as much as possible helps players to improve their decision-making.

4. Don’t Be Afraid

Goalkeepers have to be very brave and not be afraid to put their head where it hurts.

While this fearlessness comes with time and experience, it can also come about through learning how to dive and fall safely.

Knowing how to protect yourself, your face, and your body and being decisive and fully committed when going for the ball all help build your self-belief and confidence and eradicate fear and uncertainty.

5. Be Confident and Trust in Yourself

While all goalkeepers make mistakes from time to time and let in goals they wouldn’t want to, what’s important is how they respond to these setbacks.

Goalkeepers need to have incredible confidence and self-belief and this is again built on the skills and techniques you learn during training and the experience you gain in match situations.

6. Ask for Feedback and Listen to Advice

Goalkeepers can learn a lot from their coaches, teammates and other keepers.

As such, it’s well worth asking for pointers, tips, or feedback so you can incorporate new elements into your game and improve your technique and decision-making skills.

Another invaluable source is YouTube where you can watch the best goalkeepers in the world and see what they do to keep clean sheets.

Such as the following:

7. Communication Makes Your Job Easier

While a lot of emphasis gets placed on goalkeepers’ shot-stopping abilities, how they communicate with and command their defenders before them is just as important.

This is because you can direct the defenders to plug gaps and close down any danger before it arises.

This then prevents you from having to make saves or at the very least puts the attacker off so that the shot isn’t so dangerous when it reaches the goal.

8. Work on Your Positioning and Reading Opponents

The position you take up before the striker shoots goes a long way to determining how easy it is to make the save or get to the shot.

Positioning and footwork are just as important to shot-stopping as your agility and reflexes.

In addition, you can make your life much easier if you learn to read opponents and determine where they’re going to shoot before they pull the trigger.

This gives you more time to get in place and ready yourself for the strike.

9. Work on Your Distribution

While clean sheets are what goalkeepers are primarily judged on, in the modern game they’re increasingly called upon to be great with their feet and have decent distribution.

As a keeper, you should learn how to take good goal kicks, how to throw the ball accurately and powerfully, and how to keep possession within your team.

10. Have Fun!

Although there’s a lot to learn and work on if you’re to be a top goalkeeper, having fun and enjoying your soccer is key to developing and improving as both a player and person.

Playing with a smile on your face and loving every minute of being on the pitch will mean that you work hard and enjoy all the training sessions and do your best to improve as a goalkeeper.

Conclusion

As it’s a very unique role, goalkeepers have a lot of different responsibilities and requirements placed on them in comparison with other players.

This means that they have their own training regime to work through which not only focuses on their shot-stopping, ball-handling, and reflexes but their footwork, positioning, and agility, too.

In addition to this, they have to be very brave, focused, and committed, command their box, and communicate clearly with their defenders if they’re to consistently keep clean sheets.

With this complete goalkeeper training guide, you can greatly improve your goalkeeping abilities through the drills and tips we outlined above.

Good luck and happy playing!

Goalkeeper Training on Your Own

A question that we get asked all the time here at Keeper Portal is ‘How can I train as a goalkeeper on my own?’ Or ‘How can I train during lockdown?

So we’ve put together this guide to help you ensure you make the most of any time you have to become the best keeper you can be!

Firstly, if you’re wondering if you can develop as a goalkeeper on your own, then the answer is a very simple and positive yes!

Of course it is better to have a coach or a friend to help, but there is an almost limitless number of things you can do on your own that will make a big impact when you next take the field.

The first thing to remember is that goalkeeping isn’t just about diving through the air and making a fingertip save – although it is a lot of fun. Amongst other attributes goalkeepers rely on great footwork, accurate distribution, exceptional handling, agility and strength, all of which you can work on without the need for anybody else!

Improving your footwork

The best goalkeepers in the world have exceptional footwork, they move quickly and precisely whilst never taking their eye off the game. This is undoubtedly something you can work on without the need of a partner.

All you need to get started with improving your footwork is some cones (or any type of marker – even sticks and stones!) and a piece of ground to work on – it doesn’t even need to be grass.

The first thing you can do to improve footwork is focus purely on generic speed and agility training drills, this will provide you with a good foundation from which to work and will definitely improve the speed of your footwork.

For exercises on developing pure footwork speed and agility you honestly can’t do much better than borrowing some of the exercises and drills that professional American Football players use and there is a whole host of them available to read and watch over at King Sports Training.

As well as improving the speed of your footwork though it’s important to also work on more natural movement patterns for goalkeepers.

Whilst not the most exciting – the easiest way to do this is to work through a normal footwork drill that would result in a serve at the end of the movement but obviously without a server. You can even do the footwork drill near to a wall / re-bounder and finish with a service to yourself.

You can find tons of goalkeeping drills for footwork just by searching on YouTube or Google, so pick a few you like and work hard on getting them perfected.

Working on your distribution

Distribution is probably the easiest thing to work on as a goalkeeper without anybody else to help you. All you need is a ball (it’s a lot easier if you have more than one) and somewhere to kick / throw it – a football pitch works well!

A lot of goalkeepers generally don’t want to work on their distribution – but football has evolved, a good goalkeeper needs to be able to play football if they want to make it in today’s game. So if you haven’t got anybody to help you develop, then this is a great opportunity to work on your kicking.

We’re always shocked to see the number of keepers out there that can’t take goal kicks – or worst still that have their defenders taking goal kicks for them.

We won’t go into a lot of detail on goal kicks here, but you can check out our very popular goal kick guide here which will help you get distance and accuracy.

Don’t just focus on kicking the ball as far as you can though, mark areas on the pitch for you to aim for with cones or whatever you have lying around and practice getting as close to here as you can.

Mix it up a bit too – don’t always take goal kicks – a lot of the time you will receive a back pass and have to push the ball out of your feet and then get a good connection on a moving ball.

You can do exactly the same accuracy and distance exercises for kicking out of your hands and throwing also, but with these two why not try out new techniques to see if you can develop your arsenal. Instead of a high long punt, why not practice the sidewinder for a low fast delivery to your wingers?

Even with a bag full of balls, I will warn that it can get a bit tedious chasing after the balls you kick down the field on your own but there is no reason you can’t do a round of 10 kick/throws at the start and at the end of your training session and you will be amazed how much you improve after a few sessions.

Developing great handling

Whenever we talk to keepers wanting to train on their own, they seem to forget that handling is something they can work on very easily without the need of anyone else.

Yes you won’t ever be able to simulate it in quite the same way as having someone serving or shooting at you, but a simple ball and wall set up can allow you to work on your handling for hours on end.

This is one of those times where you will only get out what you put in, if you just play a ball gently against a wall and catch the rebound you are unlikely to see any real improvements unless you are just starting out as a keeper.

A coach of mine once told me, it isn’t worth doing anything unless you can do it at match pace, and this is no exception.

First come relatively close to the wall and put a decent amount of power behind the ser
vice, the closer you are the more speed and most importantly angle you will get on the returning ball.

For example, if you serve from your hands and aim for the rebound to come back at head height or above then it will force you to move your hands quickly as you will have your hands down low to release the ball and then have to get them up fast to make the catch using the W technique.

This exercise as with most of the things you can do on your own is all about working on technique and self improvement, there is no instant glory to be had from this and nobody to remark on your great catch, so don’t cheat yourself.

Varying your service will very easily allow you to work on catching using your whole catalogue of handling methods, it is often neglected when using a wall but you can use it very effectively to practice low balls and getting into K shape fast for example.

If you are lucky enough to have a re-bounder net, then you can obviously mix up these exercises even more and also have the added benefit of being able to take it out on the grass and can then work on diving as well.

Building explosive strength

We’re going to do a full post on this in the near future, but building explosive strength can dramatically increase your ability to not only make those top corner saves but also really help with dealing with crosses and challenging for aerial balls.

There is only one word you need to know for this and that is ‘Plyometrics’, this is all about building explosive strength and can be focused on the lower body without the need for any expensive gym equipment.

There is a great free resource here with examples of leg plyometric exercises, we’d recommend trying to build single leg / hop exercises in wherever possible as this will more accurately reflect the movements when diving and coming for crosses where a lot of the power comes from one leg.

There are also plyometric exercises that can be done to increase arm / upper body strength also which will obviously help your goalkeeping, but a lot of them do require equipment or a partner but you can find a whole host of exercises on the same site here.

Share your training with us and others

Hopefully this post has given you an idea of a few things you can do to improve your goalkeeping without the need for a training partner or expensive equipment. But we know that members of the GK Union will have some fantastic exercises / drills they use on their own and we would love to hear about them and share them with the rest of our readers. 

Why not drop us a comment below with your own ideas or get in touch via social media!

Image courtesy of KeeperSport.eu

Soccer Goalie Workouts | Woman

i Ronald Martinez/Getty Images Sport/Getty Images

Soccer goalkeepers don’t run up and down the field all day, but they’re still athletes who need quickness to cover the 8-yard-wide net, as well as strength and stamina. Goalie workouts, therefore, should incorporate physical fitness exercises to improve their strength and flexibility, as well as on-field drills to work on their skill development.

Footwork Field Drills

Developing good footwork is key to helping goalkeepers maintain the correct position when attackers have the ball. “Mirroring” drills help develop both footwork and positioning skills. In a simple mirroring drill, a coach moves back and forth, varying the tempo and sometimes stopping and starting. The keeper mirrors the coach’s every move, while keeping her body square to the coach, as if the coach were an attacker with the ball. The coach may occasionally yell “shot!” during the drill, at which point the keeper assumes a ready position. Alternatively, a player with a ball on the ground alongside the coach can take an occasional shot, forcing the keeper to make a save.

Footwork Gym Drills

Goalies can also develop quick feet in the gym through a variety of exercises. Keepers may work with a platform raised 1 or 2 feet off the floor, quickly stepping or jumping on and off the platform, moving forward or sideways, and landing on either one or two feet. In a box jump, for example, the keeper faces the platform and jumps on and off the platform quickly for a specified length of time. Or have the goalie perform a side-to-side box shuffle by starting with one foot on the platform and one on the floor. Have her jump to the side, with the foot on the floor moving up to the box and the other foot landing on the floor.

Strength Training

Goalkeepers need strong legs for jumping and for kicking the ball, plus good overall strength for stamina and for battling attackers for the ball. Jump squats, for example, help build a goalie’s thighs and calves. Have the keeper stand erect with her feet should-width apart and arms crossed on her upper chest. Have her squat until her thighs are roughly horizontal, with her weight centered on the balls of her feet, then immediately jump as high as she can. As she lands, she’ll transition into another squat, followed by another jump. Other good strength exercises for keepers include pushups, chin-ups and bench dips.

Shooting Drills

Obviously, the goalkeeper’s principal task is stopping the ball, so shooting drills are key parts of any practice. To help goalkeepers improve their reaction times, position the keeper between two cones, with a forward in front and behind the keeper. The first forward throws the ball to the keeper, forcing her to jump to catch the ball. The keeper passes the ball back to the player, then turns quickly as the other player tries to shoot the ball between the cones. Don’t set the cones too far apart; the keeper should have a reasonable chance to stop the shot. Alternatively, set up three cones in a triangular shape, and have a trio of shooters try to kick balls between the three openings. After the keeper faces one shot, she moves quickly between the next set of cones to take another shot.

Soccer Goalkeeping – Top Soccer Drills for Improving Your Goalkeeping Skills

As the last line of defense and the first line of attack, the goalkeeper may be the single most important position on the field. The great influence of a goalkeeper’s performance for the outcome of the game usually puts the player in the middle of critical game situations. When all else fails a good goalkeeper not only prevents the opposition from scoring and so saves the team from defeat but inspires the defense and by quick skillful distribution contributes to the attack.

Because of the goalie’s specific function and importance being a key player on any soccer team, distinctive focus and great importance should be directed at the goalie’s development. But, like other coaches, you probably don’t have enough time to devote as much attention to your goalkeeper as you would like. Subsequently, the time we work with our goalkeepers needs to be used most effectively.

Especially in regards to youth soccer we try to ensure that our drills work so that the entire team can participate in the activity as well. If you are looking to improve your goalkeeper, the specifically designed goalkeeping drills in this section will assist you as a coach to develop and coach the fundamental goalkeeping skills.

Key Coaching Points for Goalkeeping:

We’ve polled coaches and here are the key coaching points they recommend when it comes to being a great goalkeeper:

• ready position (hips and shoulders square to the ball, trunk bent slightly forward from hips, knees are bent for mobility, balance on the balls of the feet and hands up with palms facing the ball)
• eyes on the ball at all times
• quick footwork to move as much of your body behind the line of the ball as possible
• move forwards towards the ball and attack it whenever possible
  cushioning hands and arms to bring the ball to the safety of the chest
• concentrate until the ball is save
• know the location of the goal at all times ( spatial awareness)
• distribute the ball correctly by throwing, passing or punting to feet or into space based on distance
• distribute the ball away from the opposition to initiate/participate the attack (support field players, change point of attack etc. – think and act as the first attacker)
• communicate with and organize the defense (verbal & non-verbal)
• demonstrate a positive attitude ( be motivated, be concentrated and assertive)

Drills By Age: U6-U8,  U9-U12,  U13-U16,  U17-Adult

90,000 Home Soccer Exercises

Home Soccer Exercises

Football is firmly associated with open space among ordinary people. According to the stereotype, the improvement of playing skills should take place only on a 100-meter field. Experts refute this opinion: it turns out that many strength and combination training can be carried out on closed grounds and even at home.

Football players from countries with harsh winters get the opportunity to stay on schedule all year round and compete with colleagues from South America, Africa and the Mediterranean region.A selection of video tutorials will clarify the action plan during the cold off-season or rainy day.

Exercises for legs

The most important part of the body for any player is the legs. The video shows a set of exercises for training the lower extremities: preparation, squats, a series of jumps “Skater”, lifts on the platform, lunges. The nuances of the correct warming up of the hamstrings, quadriceps, gluteal and calf muscles are revealed. Another lesson focuses on intelligence, “Russian inclinations” and soccer swings that have a quick effect.Minus – muscles tired from habit, signaling the correct execution. The pain subsides after a few days. The information is presented in a laconic and concentrated manner: demonstration of the exercise, the number of approaches and execution options for different skill levels. Advice is given on the use of improvised means: harnesses and weights.

Strength exercises for the top

It is imperative to maintain a balance between the upper and lower torso. Strong shoulders allow you to be confident during martial arts, a strengthened chest is the key to endurance.For biceps and triceps, the author proposes a classic combination of push-ups and lifting dumbbells. The steel press is provided by training with the wheel, twisting and passing the ball over the back. As with representatives of many other sports, the spine is especially stressed for football players. Hyperextension will help you avoid lower back pain and straighten your back.

Cristiano Ronaldo Complex

Cristiano Ronaldo has a habit of raising his shorts high before the execution of standards.So the player demonstrates strong legs and, as if in advance, explains the reason for the subsequent strong blow. The most common outcome of an action is a goal being scored. The secret of the striker’s phenomenal form and incredible performance lies in self-discipline and a certain training regime. The video tells about the Portuguese training complex: stretching, pull-ups, bench press, treadmill work and balancing. Attention is also paid to nutrition. The attacker follows a diet of low-calorie, protein-rich and carbohydrate-rich foods such as seafood, salads, vegetables, chicken breast, and rice.You can fill up and recharge yourself with energy for the whole day during breakfast.

Exercises for practicing at home

The charging shown in the video tutorial develops speed and shock characteristics. The one-legged Pistol squat is versatile and helps build your hips and calves. Jumping with knees is done in a similar way. A decent load on the body is given by the usual running up the stairs. High change frequency and constant lifting completely replace expensive exercise machines.

Training in apartment

After strength training, improvement in technical skill suggests itself. Making throws in an apartment is problematic and dangerous: there is a high probability of staining the wallpaper, breaking a window and damaging a TV or computer. Complaints from neighbors are also inevitable.

The blogger shows his own warm-up and shares valuable life hacks. Soft mattresses or blankets are suggested on the floor. An ingenious move provides sound insulation.In addition, the projectile will bounce low. The chandelier will remain safe and sound.

Home program

Continuation of the guide demonstrates all the positive aspects of indoor workouts. First, at home there is a reason to hold the ball on the foot, shoulder blades and head. In the field, the static required for athletes is often ignored.

Secondly, the small size of the room forces you to be more dexterous.Chasing is automatically done more carefully. Third, a clean surface. Dust, mud and puddles make it difficult to sharpen the tackle in the stadium. For better ball control, the author advises to mint in cleats without spikes. Plus, barefoot training can cause injury. Shoes must be washed, it is better to practice at the wall, it is advisable to remove breakable objects away. And most importantly, perepasovka with a friend is prohibited: the lesson is provided exclusively alone.

Coordination exercises

The video shows a combination of simple and effective movements to strengthen the groin muscles.The beginner learns to control the body, maintain balance, avoid dizziness from excessive exertion, withstand blocks and tremors.

It is enough to perform a straight and side plank with raising the elbows, push-ups with raising the arm. You need to be in each position for a certain amount of time. The effectiveness increases with regular weights and an increase in the number of attempts.

Goalkeeping complex

Goalkeeper – a unique role.The playing area of ​​the gate guard is relatively small, jerking is minimized, the leading parts of the body are the hand and forearm. Instead of speed, flexibility, plasticity and reaction should be developed. The author’s training program for young Grisha Gaponenko consists of spinning and fixing the ball. Standing against the wall improves circulation and strengthens the forearm, catching with your eyes closed develops intuition. Unlike the field players, the goalkeeper is static. Lack of running often leads to hypothermia. Tempering will help to avoid troubles.Grisha shows how to rub with snow.

Dribbling lesson

Dribbling is the art of “dribbling” an opponent while maintaining “unity” with the ball. To immerse yourself in technology, a person needs to bring rhythmic movements to the right and left to automatism. Rolls are usually carried out on an obstacle course. The author creates an impromptu track from marking chips and tells about the correct distance between them. Beginners leave more space between the cones. The maneuvers are designed to bring the vestibular apparatus into excellent condition.

Practicing feints

Professional Ukrainian footballer Yevhen Kushnir demonstrates options for “pumping” flank feints in a room with parquet flooring by a personal example. The viewer learns to mislead the defender with deceptive movements, turn sharply and keep the projectile in sight. The skill consists of a sharp sideways movement and acceleration into a free zone. Missing chips are easily replaceable with high-handled mops or scoops. The author uses his son’s miniature sneakers as supporting objects.

90,000 game techniques and rules for the goalkeeper in football.

For a football goalkeeper, attentiveness and the ability to react quickly to the actions of opponents are important. Football goalkeeper training is the foundation of a team’s defenses. The main qualities of the goalkeeper are reaction and jumping ability, high-quality play on the outs, dedication, vision of the field, good physical preparation and the ability to hit a penalty kick and make the first pass of a counterattack.

The result of the game largely depends on the skill of the goalkeeper.The rules for the goalkeeper in football make him the only player who can touch the ball. A reliable goalkeeper gives confidence to the team. It is important for the players in the field to know that they have a professional behind them who is able to defend the goal during the match, reflecting the attacks of opponents.

Training specifics

The training of the goalkeeper and the rest of the team has significant differences. In professional teams, experienced coaches and former goalkeepers are involved in this work. But if there is no such person in the team, then during training they pay special attention to:

1. Game practice, without which the goalkeeper’s technique in football will decrease.Experts do not recommend that there are many goalkeepers in the team.
2. Goalkeeper’s ability to catch balls. A substantial part of the training process is spent on teaching the basic technique of this technique. After all, catching the ball in football is the goalkeeper’s main task.
3. Ball hitting technique.
4. When preparing a goalkeeper, an important point is the correct throw of the ball. If the goalkeeper fails to kick, he takes the ball with his hands and throws it into play.

The effectiveness of the gate “guard” is largely due to its correct initial position.It is characterized by standing legs apart (shoulder-width apart and slightly bent). The bent arms are extended forward at chest level. The palms are facing inward and forward. The fingers are slightly apart. The correct starting position allows the goalkeeper to quickly move the GCT out of the support area and perform the necessary movements with normal, side and cross steps, as well as jumps and falls.

Photo 1. One of the main elements of the goalkeeper’s technique is a fall in flight (in the photo – the goalkeeper of the Dutch national football team Tim Krul)

Ball catching technique

Goalkeeping techniques in football, which are provided by the goalkeeper’s technique, catching the ball is considered.During the match, the goalkeeper catches balls with different flight heights, with and without falling.

Photo 2. The goalkeeper is practicing the fall a huge number of times to practice the skill of a safe landing (in the photo – the goalkeeper of the English club “Manchester United” David De Gea) leans forward slightly and catches the projectile with his palms. After touching the ball, he squeezes his hands at the elbows and pulls the projectile to the stomach.If the ball is seen away from the goal, then the goalkeeper catches it, falling to the ground: having made a swift throw and throwing up his arms, he catches and pulls the projectile to his chest.

When falling, the lower leg must be bent at the knee. The goalkeeper lands with a roll, in which the foot is on the ground, then the torso and arms. Landing directly on the stomach or hands is dangerous. To practice receiving balls that roll from the goalkeeper to the side, you need to on soft ground.

If the ball flies no higher than knee level, then catch it like this: close your legs so that the projectile does not pass between them.When touching with your palms, immediately pull the ball to your stomach. Catching the ball at chest level: the player bends slightly, while stretching his arms down with his palms. At the moment when the palms touch the ball, it pulls it up to the stomach in a smooth motion. Such balls are caught by jumping up. They use a wet ball to develop strong skills.

Photo 3. Jumps and throws are an important part of the goalkeeper’s game.

When balls fly above the head or at its level, they are caught both in a jump and without it: the goalkeeper throws his arms up – palms to the projectile.At the same time, the fingers are spread out and slightly bent. When the ball and hands touch, bend the fingers and pull the ball to the body. Catching tall football balls that fly away from the goalkeeper is done in most cases when it falls. Having calculated the trajectory of the ball, the goalkeeper pushes off the ground and jumps onto the projectile, throwing his arms forward. To make the fall soft and painless, the athlete is grouped.

Photo 4. Slovenia’s goalkeeper Jan Oblak calculates the trajectory of the ball to prevent a goal from a cross.

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Methods of hitting the ball

Kicking the ball in football is used in cases where catching is impossible. It is performed with both hands and one. The first method is more reliable, however, using the second option, they beat off long-distance flights. The goalkeeper’s technique in such cases is similar to the movements when catching the ball from the side or from above.

Photo 5. The footballer of the Portuguese club Porto Iker Casillas uses one hand to hit the ball.

The technique and tactics of the goalkeeper’s game in football with hinged and shooting passes consists in hitting the ball over a long distance. To do this, they beat him with one or two fists. Such a blow has two options: from the shoulder and from behind the head. In the first case, a swing is made, in which the striking arm bent at the elbow is wound back. In this case, the body turns. With its turn, a shock movement begins, as a result of which the body takes its original position, and the arm is sharply straightened.

During a blow from behind the head, the bent arm is retracted behind the head. Bouncing the ball is done by a sharp straightening of the body and the striking arm. When hitting the projectile with fists, the initial position is taken – bent arms are pressed to the chest, fingers are folded into fists. The implementation of the blow occurs as a result of the simultaneous sharp extension of the arms.

Photo 6. A trained goalkeeper has the ability to use different methods of hitting the ball (in the photo – six-time Russian football champion Igor Akinfeev)

What is a ball transfer?

Transfer is the direction of the ball, which is flying into the goal, towards the upper crossbar.More often, they transfer balls that have a high trajectory or they are away from the goalkeeper. Moreover, his actions resemble hitting the ball. Translation is done with one or two hands.

The preparatory phase consists in bringing one or two strained arms out to the side of the flight. During the flight, the ball bumps into an obstacle, which leads to its stop and transfer, at which it changes its trajectory. Translation is done with palms, fists or fingers.

Photo 7.Moving the game projectile up is one of the gate defense methods.

Features of throws

Throwing the ball is often used in football, since this technique allows the goalkeeper to give the projectile to a member of his team, and at a considerable distance. Such throwing of the ball in football is carried out with one, sometimes – with two hands from below, from above and from the side.

Photo 8. Kicking the ball is an alternative to throwing it with your hands (pictured – Scottish Brown, footballer of the Scottish national team).

During a low trajectory throw in, a down throw of the ball is used. Starting position – strongly bent legs in the form of a step. In this case, lower the hand that is holding the ball. When making a swing, take your hand back, and transfer your body weight to the front leg. The ball carrier’s arm moves parallel to the lawn, and the torso points in the direction the ball is moving.

Photo 9. Step-by-step description of the correct technique for kicking the ball by the goalkeeper

By throwing the ball from above, the projectile is directed precisely along different trajectories and over a long distance.Before throwing, put your feet in the starting position – take a step forward. In this case, the ball is in the palm of your hand, and bent fingers will hold it. A swing of the hand is done to the level of the head. The body deviates and turns in this direction. In this case, the weight is transferred to the bent leg, which, when performing the step, remained behind. The throw is made with the straightening of the leg and with the rotation of the body. After that, the arm unbends and begins to move towards the ball. In this case, the body weight is transferred to the front.

Photo 10.Throwing the ball with your hands is one of the goalkeepers’ frequent moves.

When throwing the ball from the side, the flight is longer, but not very accurate. When throwing the ball, the hand with it is pulled to the side and back. The body is turned to the side where the swing will come from. The throw is made by a sharp straightening of the leg and a turn of the body, and ends with a quick forward movement of the hand.

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The table shows the goalkeepers who have scored the most goals in their career

Goalkeeper skill is an art of its own.In this case, both anthropometric data and the ability to react to events that occur on the field are important. But even if the natural data is present, daily training will help the novice player become a top-class goalkeeper.

Video: Football goalkeeper training

90,000 Fitness Expert Shows Top Exercises for Effective Leg Work

Moscow 24 observer, fitness expert and TV presenter Eduard Kanevsky showed several exercises for the legs and buttocks that you can do without leaving your home.

Photo: depositphotos / stockasso

The season in fitness clubs has begun. More and more people appear in them every day. And this is not surprising: it has become dramatically warmer in Moscow, which means it’s time to put on dresses and skirts. Now, in almost any club, during the hours of the most active visits, people queue up for this or that simulator. You have to sign up for personal trainings several days in advance.

At the same time, there are still quite a large number of people who either work remotely or are afraid to visit places with a large number of visitors (which, of course, helps to curb the spread of coronavirus infection).

Today, together with Polina Dibrova, I will show you some simple exercises for working out leg muscles at home and without using any equipment at all, except for a wall and your own furniture.

Static Hack Squats

Photo: Courtesy of the author

Excellent exercise, working out the gluteus maximus muscles, the muscles of the back and front of the thighs. In fact, it resembles the “plank” exercise, only the emphasis is on the legs. Ideally, you need to complete three sets of a minute, but if the exercise is difficult, then you can stand as long as you can.

Photo: courtesy of the author

Starting position (as in the photo): you lean your back against a flat wall, the shoulder blades are brought together.
It is important that there is a strictly right angle between the lower leg and the thigh, the feet are parallel to each other, and the legs are shoulder width apart. During the exercise, make sure that the heels do not come off the floor.
No matter how long you stand, do not hold your breath, breathe calmly and evenly.

Rise

Photo: Courtesy of the author

Good leg exercise with emphasis on gluteus maximus and hamstrings.This exercise is often performed not only at home, but also in the park, using any elevation or bench. But it is important to understand that the height of an elevation on the street or a chair at home should be such that in the initial position (as in the photo), the back of the thigh is parallel to the floor. There should be a strictly right angle between the lower leg and the thigh, an obtuse angle (more than 90 degrees) is allowed, but in no case acute (less than 90 degrees).

Photo: courtesy of the author

Place one foot on the bench in the starting position: there should be a right angle between the shin and the thigh.
Shoulder blades flattened, look straight ahead. Inhale and as you exhale, straining your leg as much as possible, make a lift on the bench. It is important that you do not push off with your foot on the ground. Lower your foot to the ground and do the next rep. The legs can be alternated, but it is better to first do the specified number of repetitions on one leg, then on the other. If the exercise is easy, you can take a small weight in your hands: dumbbells, water bottles, and even small bags of groceries.

One-leg bridge

Photo: courtesy of the author

A more complex version of a simple bridge, when you rest on the floor with two legs, makes it possible to increase the load.Take a starting position lying on the mat. Bend your knees so that your feet are 15–20 centimeters from your buttocks. Lift one leg up so that there is a slight bend in the knee joint and the thigh is perpendicular to the floor.

Photo: courtesy of the author

Place your foot firmly on the floor and slightly lift the pelvis, statically tensing the buttock and the muscles of the back of the thigh. Inhale and as you exhale, raise the pelvis so that at the top point the supporting leg forms a straight line with the body.Return slowly to the starting position. Do 15-30 reps and move with the other leg.

Breeding the legs in the “corner” position

Photo: courtesy of the author

Exercise to work out the muscles of the inner thigh (adductor muscles). In this position, the rectus abdominis muscle experiences a strong static load, so it is important to follow the technique of execution. This is so that you can concentrate on the muscles of the thighs, and not the press.

Photo: courtesy of the author

Take the starting position lying on your back, arms along the body. Raise your straight legs to ninety degrees in relation to the body. If it is difficult to keep straight legs in this position, then slight bending of the legs at the knee joint is allowed. Slowly while inhaling, spread your legs strictly to the sides to a comfortable amplitude for you. As you exhale, without a jerk, bring your legs to the center and do the next repetition. For the approach, you need to do 15 to 30 repetitions.

Read also

90,000 Ministry of Education of the Republic of Belarus

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How to do :: prepare the goalkeeper – ikirov.ru

No matter how well other hockey players play, if there is a bad player at the goal, all efforts of the team will go to waste. How do you prepare a good goalkeeper?

Since the hockey goalkeeper is a central figure, it is very important that the goalkeeper has the necessary physical and mental qualities. From physical it is possible to list speed, coordination and flexibility. Among the goalkeeper’s mental qualities, attention, perception and volitional qualities should be highlighted.In many ways, the goalkeeper’s game also depends on the degree of manifestation of volitional qualities: courage, decisiveness, dedication and perseverance, initiative and discipline, endurance and self-control. Well, and, accordingly, nothing will work out without the proper level of technical and tactical preparedness.

Goalkeeper training

Physical training

Specialized goalkeeper training is aimed at developing the most necessary motor qualities and abilities: groups (arms, legs, trunk)

– static endurance of the muscles of the legs and back

– flexibility, expressed in the mobility of joints and spine

– coordination qualities

Specialized training consists of special exercises.To develop speed, starts from various positions, high-speed movements in the goalkeeper’s stance, in a squat, in a half-squat, jumping with or without a club, various outdoor games, tennis, table tennis, basketball, badminton, exercises with a tennis ball (throwing and catching) are used …

Speed-strength qualities develop in movements with small weights. Static endurance – with the help of various isometric exercises in poses close to the goalkeeper’s poses and exercises performed in the main goalkeeper stance for a long time.

To develop flexibility I use stretching exercises with an increase in the range of motion, including stretching. Coordination qualities are developed with the help of combined complex coordination exercises with elements of acrobatic exercises.

Technical and tactical training

This training is closely related to physical training, aimed at teaching the goalkeeper to move in the basic stance, catch and hit the puck with his hand, stick, legs, trunk, position selection and interaction with partners.At the initial stage, more attention is paid to technique. Teaching tactics begins with mastering the basic stance skill. This is done in the following order:

– creation of an idea of ​​the reception based on the story, demonstration and explanation;

– execution of lead exercises and reception in simplified conditions;

-performance of reception in complicated conditions;

– strengthening and improving the technique in the conditions of competitive activity.

At the same time, they study the methods of movement of the goalkeeper, the choice of position in the goal, exercises for catching and hitting the puck.These exercises can be done outside the hockey rink, but are best done inside hockey goals to develop a “goal sense”.

When performing exercises on ice, great attention is paid to skating technique. For this, special exercises are used to study and improve various modes of movement and the choice of a position by the goalkeeper. The goalkeeper’s attention should be focused on the technique of movement, the choice of position, the timeliness of movements, on orientation in the goal.To learn how to catch and beat the puck, throws are used, performed from different points of the attacking zone, different in strength and direction.

Psychological training

Psychological training of the goalkeeper is carried out year-round in close connection with technical-tactical and physical training. Psychological preparation includes two sections: general psychological preparation and preparation of the goalkeeper for a specific match.

If we talk about the preparation of the goalkeeper for a specific match, first of all, attention is paid to the regulation of the pre-start state, to overcome negative and mobilize sthenic emotions.Appropriate means and methods are selected depending on the individual characteristics of the goalkeeper.

Naturally, the coach will tell you in more detail about the training of the goalkeeper. Moreover, only if an experienced coach is available is a quality goalkeeper training possible. In home and yard conditions, alas, much cannot be accomplished.

Home training for hockey players

A hockey player’s training at home should be done in an intensive mode (total time no more than 30-35 minutes).
Perform during a month 6 times a week (day off: on the day before the game).

As with any workout, home workout is no exception – a 5-minute warm-up is a must. All exercises are performed one approach and as correctly as possible, it is better to do fewer repetitions, but with high quality. In the final phase, linger for 1 second. The number of repetitions must be increased in each exercise every day for a month (in p.9 and 10 do 1 rep, but try to sit lower and slower every day). Determine the number of starting repetitions by feeling: as soon as you cannot perform the next repetition technically correctly, you need to take a 2-minute break and proceed to the next exercise. Record all results. Your goal is to increase the number of correct repetitions in all exercises, day in and day out. You can do it!

A set of exercises for training hockey players at home

1. Regular grip push-ups – arms shoulder-width apart (Mandatory! Straight back, in particular lower back and neck! Hands at the end point – at an angle of 90 degrees.In the initial phase – straight lines.
2. “Pistol” (Straight back, hands in the initial phase in front of you, in the final – diagonally forward.).
3. Twisting (Lying on the floor, legs bent at the width of the pelvis, feet pressed to the floor throughout the exercise, 1st rep – straight, 2nd – with twisting to the left, 3rd – to the right)
4. “Superman” lying
   (Lying on abdomen, arms extended forward, legs hip-width apart, at the same time raise a straight left arm and right leg as high as possible, 2nd repetition – on the contrary, 3rd 2 arms and 2 legs at the same time.)
5. Push-ups with a narrow grip (Same as with a regular grip, but arms at a distance of 10-15 cm, arms bend and unbend along the body) 90 100
6. Squats on the 1st leg (Same as the pistol, but the 2nd leg goes back)
7. Folding (Starting position: lying on your back, arms extended upward, legs are hip-width apart, we pull the right hand to the left foot (the leg is slightly bent), and the foot to the hand.