As a goalkeeper you are in a very unique situation. You have a completely different job than everyone else on the field. Along with this comes goalkeeper specific training. Goalkeeping is all about repetition. We are here to teach you the methods and technique that will give you the best chance at success and our hope is that as you do it over and over it will become second nature. Most goalkeepers begin their career making reaction or reflex saves. We want the techniques we teach you to become your reactions, which is why repetition is key. Each goalkeeper has their own style, so we aren’t trying to change that, we are just trying to give you the tools that will give you the best chance of success.
During training sessions we expect focus and concentration through every activity. While we understand that repetition can get redundant and somewhat “old,” it is necessary to continue to work on the basics and the simple saves in order to make them second nature. You will work on the basics from U-10 all the way through college. We are trying to create consistent goalkeepers who make the routine saves every time and provide us with one or two amazing saves per game. You will play the way you practice, so all we ask is you give 100% effort and work with us to learn and grow with every session.
(Done with 2 goalkeepers or 1 goalkeeper and a coach/fieldplayer)
Footwork- use 8 cones to make a ladder and do the following footwork through the ladder 4 times each:
Facing forward 2 feet in each, sideways 2 feet in each (2 each side), facing forward shuffles, sideways in and out leading with front foot, two footed jumps, one footed jumps
Catching Progression – working goalkeeper is on a post, shuffles to the middle of the goal and receives the ball, then shuffles to next post and repeats in reverse. Do this 6 times each with the following catches: ground scoops, forward dives (front smother), basket catches, “W” catch from a volley, high balls
Diving Progression - Working goalkeeper is on backside and is rolled a ball on the ground to right side. Goalkeeper saves the ball with proper diving technique then tosses back to server and continues to the left side. Do 3 each side on the ground and 3 each side in the air. Repeat on the knees and add a small “step” to the ball with the knee. Repeat from the standing position, but start moving forward while the server is moving backward. As the server gets ready to serve the working goalkeeper stops where they are at and gets into set position then makes the save.
Reaction Saves – Working goalkeeper starts facing the goal, server says turn and the goalkeeper quickly turns and gets set. As the goalkeeper is turning the server takes a quick shot off the ground about 15-18 yards out from the goal. Start with shots directly at the goalkeeper then move them side to side for dives. Do 15 times each.
Distribution – Do 5 punts, goalkicks, bowls, and overhand throws into the goal to warm-up. Do 5 each on the field in a realistic fashion.
If you do not have time to get through this entire warm-up, the most important ones are the catching progression, diving progression, and reaction saves. Try to get through it quickly, so you are warm and ready to go if your team is going to do shooting or so you can jump right into a game. You should be almost “overly warm” since much of the game is spent in your 18 yard box while the ball isn’t near you.
Please use the web for videos and examples to help strengthen your game. Watching matches and studying how the keepers move, set their feet and position their bodies can help you tremendously. Here are just a couple of sites that can help you. There are many more.