SOCCER

GOALKEEPING
BY TOM SAUDER
Print & Go Practice Plans and Drills
• intermediate & advanced skills & tactics
• an essential guide for all soccer coaches

© 2014 “Coach’s Advantage” is the copyright of Colin Finkle. Book contents copyright of Tom Sauder, used under liscense. All rights reserved 1.01
VV1.00
 TABLE OF CONTENTS

Acknowledgement 4
Introduction 5
Our Philosophy 6
Usage Recommendations 7
Practices Summary Matrix 8
Season Practice Sequences 9

Print & Go Practice Plans 10

# 1 Catching, Diving, Breakaways, Distribution 11

· # 2 Reaction, Flexibility, Diving, Wall 12
· # 3 Diving, Jumping, Corners, 1v1 13
· # 4 Jumping, Diving, Abdominals, Pass Backs 14
· # 5 Strength, High Balls, Goal Kicks, Reading Play 15
· # 6 Ball Handling, Leg Strength, Dives, Crosses 16
· # 7 Reex Dives, Leg Strength, Distribution 17
· # 8 Agility, Change of Direction Dives, Penalties 18
· # 9 Continuous Diving, reaction, Organizing Play 19
· #10 Catching, Back Dives, Angles, Long Balls 20

Warm Ups 21

# 1 Catching, Diving 22
· # 2 Flexibility, Coordination 23
· # 3 Coordination, Catching 24
· # 4 Jumping, Abdominal Strength 25
· # 5 Jumping, Flexibility 26
· # 6 Ball Handling, Reaction 27
· # 7 Leg Strength, Catching 28
· # 8 Agility, Catching, Recovery 29
· # 9 Catching, Jumping, Diving 30
· #10 Catching, Running, Passing 31

Technique Drills 32

# 1 Diving, Distribution 33
· # 2 Reaction Dives 34
· # 3 Jumping, Diving 35
· # 4 Backward Dives 36
· # 5 Diving after Motion 37
· # 6 Turn & dive, Bouncing Balls 38
· # 7 Reex Dives 39
· # 8 Change Direction & Dive 40
· # 9 Continuous saves 41
· #10 Diagonal Backward Dives 42
 TABLE OF CONTENTS

Fitness Drills 43

· # 1 Diving, Recovering 44
· # 2 Circle Dives 45
· # 3 Jump from lying position 46
· # 4 Jumping and Diving 47
· # 5 Run-Jump-Crouch-Throw 48
· # 6 Sideways Hops and Dive 49
· # 7 Sprint-Jump-Dive 50
· # 8 Balance-Sprint-Dive 51
· # 9 Triple Dive-Recovery-Dive 52
· #10 Rapid Fire 53

Tactical Drills 54

· # 1 Brakaways 55
· # 2 Setting Up a Wall 56
· # 3 Corner Kicks 57
· # 4 Pass Backs 58
· # 5 Goal Kicks 59
· # 6 Crosses 60
· # 7 Wide Distribution Throws 61
· # 8 Penalty Kicks 62
· # 9 Organizing Play 63
· #10 Long Balls - Incoming 64

Scrimmages 65

#1 4v4 from two sides of goal 66

· #2 4v2 in penalty area 67
· #3 4v2 or 1v1 68
· #4 3v3 on two goals 69
· #5 3v3 with 2 balls 70
· #6 crossing and 4v2 in penalty box 71
· #7 4 x 1v1 in penalty box 72
· #8 GK in 1v1 73
· #9 4v6 74
· #10 2v5 in penalty box 75
 ACKNOWLEDGEMENTS

This book is dedicated to all coaches, players, parents and ofcials without whose passion for soccer
the greatest game in the world could not exist.

We thank all the teams, goalkeepers, players and coaches that have participated in developing the
practice sessions and used them on the eld to make sure they work.
Introduction

The idea for Print & Go practices came from a recognition that something was missing for soccer
coaches amongst all the training materials and resources available.

You probably have books and videos full of soccer drills and practice ideas.

But what about soccer goalkeeping drills and practice plans? Most coaches have played the game
and can pull something together for a regular team practice. However, few coaches have been
goalkeepers. Quite often, during team practices, goalkeepers are left to themselves, have someone
take shots or they participate in regular drills. Rarely do teams have specialized goalkeeper coaches.
Whether you do or not, we thought to help you out by developing complete practice plans for your
goalkeeper.

We have pulled together a series of drills covering all aspects of soccer goalkeeping and combined
them into challenging and exciting practice sessions. The drills are explained in a way that you do
not need to be a goalkeeper to run them. However, if you have goalkeeping experience, you will be
able to add to the practice using your skills.

There are several advantages to using special goalkeeper practices during your team practice or
on separate occasions:

“ Your goalkeepers will get better, without a doubt. Our practices are designed to develop all
physical, skill, tactical and mental aspects of goalkeeping.
“ Your goalkeepers will feel special, because someone is actually recognizing them as a distinct,
yet important contributor to the team.
“ Your goalkeeper will gain condence.
“ Your team will gain condence.
“ Your goals against will go down and your success will increase.

Our (and now your) practices are designed for goalkeepers who have some basic understanding of
the position and who are interested to improve their skill.

This book is not about teaching the very basics such as hand position, “ready position”, and precise
diving technique. There are resources for that, such as goalkeeping clinics, websites and books. This
book is about having the drills and practices to take your goalkeeper to the next level.

We supplement the printed material in this book by pictures of stretches and basic techniques on our
website www.soccerpracticebooks.com.

We recommend this book for ages 11 and up including High School and College teams.

These practices and drills have been run with 10-12 year old boys’ teams; 14-16 year old girls’ teams
and College teams. We hope you will enjoy your season.
Our Philosophy

Practices need to be fun for players and coaches. Drills must be interesting and vary across skills,
tactics, strategies, mental and physical tness and team building.

Keepers need to be busy with a ball at all times to maximize the number of touches they get with
the ball.

Practices must ow and time must not be wasted by the coach setting up or thinking about drills.

Practices and drills must have a purpose.

Goalkeepers require somewhat special attention as their job is difcult and can be thankless. A
goalkeeping mistake can cost the team a game, while every other player’s mistake will likely never
be remembered. This responsibility puts special pressure on the keeper and requires a particular
focus and mental toughness, while at the same time being calm and relaxed to deal with game
situations.

We suggest you dedicate an assistant coach or a volunteer parent or friend to work with your
goalkeeper(s) during regular practice. This allows you to coordinate the keeper drills with those
of team since some of the goalkeeper exercises require other players. You can also modify the
scrimmage drills to t in with the drills you are running for the team. Alternatively you can insert your
goalkeepers into suitable drills, being careful that they receive the same level of specic instruction
as does the team. Ideally, you would have a goalkeeper coach who can not only work with the
keeper, but who will build the ever important relationship with the goalkeeper and who can focus on
developing the “right mindset” for your keeper.

You can also schedule separate goalkeeper practices. Be aware of the drills that require eld players
and either modify them or recruit volunteers to play these roles. You can also mix and match the drills
to suit the number of support players you will have available.

We suggest that each practice starts with a brief meeting between coach and keeper(s) in which the
theme of the practice is communicated.

Then start with a warm up. You will notice that our warm-ups already incorporate the theme of the
practice, lots of ball work, tness and thinking exercises in a purely goalkeeping way. No repetitive
running, not many exercises without a ball and if so, then they are fun and challenging.
We have cushioned the tness section between technical and tactical drills. The reason is that we
want keepers to be properly warmed up for skill work, but then challenge their stamina and mind by
requiring technical skills after tness work.

End with a scrimmage and feel free to adapt them or change them to t in with your team’s needs.

After the practice, have a quick meeting again for going over the practice briey, invite comments from
the keeper(s), congratulate them on their effort and improvement and give them encouragement and
a specic focus for the next game.

During the drills, be patient. Observe and intervene only when needed. Keep your comments positive,
to the point and brief. Speak loudly and clearly. It is better to demonstrate a drill or a concept than to
give a speech. Never yell at a player or use derogatory language. If you are not a goalkeeping expert,
look at the results and discuss with the goalkeeper how he/she would improve performance. Chances
are they know. If they don’t, recruit someone you know and who knows goalkeeping for input.

Usage Recommendations

We have developed a matrix for the 10 sessions showing the focus of the practice and of each
of the drills in the practice. Please study the matrix to become familiar with the content of each
session and drill.

There is a page suggesting various ways to sequence these sessions. Chose the emphasis for your
next 10 practices (which could be a season or pre-season) and study the sequence suggested. Of
course, you are free to develop your own sequence. Refer to the individual practice sheets or the
individual PracticeBuilder drill sheets for a better understanding. Write comments on the drill sheets.

We suggest you visualize the drills to make sure you understand how they will ow. If necessary, set
them up in your living room and walk through them.

Keep a clean copy of the book at home and put the pages you take to the practice with you in
clear plastic sheet protectors to protect them from water or other disturbances (you know what can
happen to papers).

You can design your own practices. If your keeper needs 4 technical sessions and no tactical work,
go for it.

This book is provided or sold on an as is basis without warranties of any kind, express or implied, including but not limited to those
of title, merchantability, tness for a particular purpose, or non infringement, or any warranty arising from a course of dealing, usage,
or trade practice. The user assumes all responsibility or risk for the use of this practice book and the drills. contained therein. Under
no circumstances, including negligence, shall any of the parties involved in creating, maintaining, or supplying information used in this
practice book and the drills contained therein be liable for any direct, indirect, incidental, special, or consequential damages, or lost
prots that result from the use or inability to use this soccer practice book and its soccer drills.
Practice # Practice Focus Warm-Up Focus Technical Drill Fitness Focus Tactical Drill Scrimmage Focus
1 Catching Catching Diving Diving Breakaways 4v4 from two sides
Diving Diving Distribution Recovering of goal
Breakaways
Distribution

2 Reaction Flexibility Reaction Dives Circle Dives Setting up a Wall 4v2 in penalty area
Flexibility Coordination
Diving
Wall

3 Diving Coordination Jumping Jump from lying Corner Kicks 4v2 or 1v1
Jumping Catching Diving position
Corners
1v1

4 Jumping Jumping Backward Dives Jumping & diving Pass Backs 3v3 on 2 goals
Diving Abdominals
Abdominals
Pass Backs

5 Strength Jumping Diving after Motion Run-Jump- Goal Kicks 3v3 with 2 balls
High Balls Flexibility Crouch-Throw
Goal Kicks
Reading Play

6 Ball Handling Ball Handling Turn & Dive Sideway Hops Crosses Crossing and
Leg Strength Reaction Bouncing Balls & Dive 4v2 in penalty box
Dives
Crosses

7 Reex Dives Leg Strength Reex Dives Sprint-Jump-Dive Wide Distribution 4 times 1v1
Leg Strength Catching Throws in penalty box
Distribution

8 Agility Agility Change Direction Balance-Sprint- Penalty Kicks GK in 1v1

Change of Catching & Dive Dive
Direction Recovery
Dives
Penalty Kicks

9 Diving Catching Continuous Saves Triple Dive- Organizing Play 4v6

Reaction Jumping Recovery-Dive
Organizing Play Diving

10 Catching Catching Diagonal Backward Rapid Fire Long Balls 2v5 in penalty box
Backward Dives Running Dives
Angles Passing
Long Balls
 Practice Sequence Suggestions

Coaching Emphasis Practice Sequence

Catching 1-6-5-2-7-8-9-3-10-4
Diving 7-8-9-6-1-4-2-5-10-3
Recovering 1-7-9-10-8-5-4-2-3-6
Jumping 3-5-6-4-2-1-7-8-9-10
Reaction & Reex 9-8-7-5-10-4-2-6-1-3
Distribution 10-9-7-1-3-4-5-8-2-6
Leg Strength 5-4-6-3-2-9-1-7-8-10
Angles 2-3-1-4-5-7-10-6-9-8
Agility 3-2-8-1-10-4-5-6-7-9
Goalkeeping

Practice Plans
 SOCCER GOALKEEPING PRACTICE # 1
Practice Focus: Catching, Diving, Breakaways, Distribution Time: 1.5 hrs

Warm-Up: Catching, Diving 2. Sit and Catch/Stretch # 2 Stretch # 1: Upper Body

GK stands, legs shoulder width apart.
1. Shuttle Run/Stretch #1
- GK holds ball with both hands, arms straight

GK
S
3m and extended back over head, - 20 secs.
GK

1 S - GK holds ball straight out front - 20 sec.

GK sits with legs apart. S throws - GK, knees slightly bent, holds ball and
1 1 ball at GK, changing pace of pushes arms back between legs
2 throws. GK catches, recovers to - 3 sets
6m sitting position and throws ball
Stretch # 2: Hamstrings
back. Extend GK to fall
GK sits with legs apart, holding ball with both
1. While GK & S sidestep across backwards and sideways.
hands. GK extends arms to hold ball over right
goal, S throws ball to GK. 3. Kneel and Catch/Stretch #3 foot - holds 20 sec. Alternates holding ball
(above head, chest high, ground) over each foot three times.
GK

2. GK catches/picks up ball and S

3m Stretch # 3: Shoulders
throws it straight back to S.
3. Shuttle back and forth across GK on knees. S throws ball as GK stands 2 steps beside goal post extending
goal 6 times. in exercise 2 above. GK catches, arm near post above head leaning against
recovers, throws ball back post. Hold each arm 20 secs, 3 repeats.
Technique: Diving, Distribution A 11m
Dive & Distribute
2
Crouch & Dive
1. S throws low ball to GK right.
2. GK dives, saves, recovers and 1
GK

S
throws ball to A. GK returns to

GK
5m S
center of goal. 3
GK is in crouching position. 3. S throws high ball to GK left.
S throws high balls left and right. 4. GK dives, saves , recovers and 4
GK dives and catches. throws ball to B.
Increase difficulty as appropriate Repeat B
Fitness: Diving, Recovering
Two GK work together.
4
1. GK A rolls ball to left of GK B A GK A
2. GK B dives, catches ball, gets up and
3. throws to GK A, 1 6m
3
4. who has moved straight across GK B.
Repeat across the width of the field. B GK B
Coming back GK B rolls and GK A dives.
2
Repeat twice for each GK making sure they dive
to their left and their right side.
Tactical: Breakaways Scrimmage: 4v4 from two Sides of Goal
A, B, C take turns dribbling on goal.
GK starting position is 3m off X play 4v4 against O X
goal line. GK waits until attackers Teams can score from
A either side of goal.
are at top of penalty box. X
Emphasize quick passing O
GK then comes out in a crouching
GK

and shots as well as quick

GK

20m

position cutting attackers angle to B X O

goal. GK keeps eyes on ball and switches to other side of
goal forcing GK to turn O
gets in "set" position between the
6yd box and penalty spot. C around quickly and get X O
GK waits for move and dives at ball set for new shot from
at attackers feet or saves a shot. new angle. 20m

Copyright 2006 - 2010 by Sauder Consulting Inc. www.soccerpracticebooks.com

GOALKEEPING AGES 11 TO ADULT Print and Go Practices ----- Page - 11 -

 SOCCER GOALKEEPING PRACTICE # 2
Practice Focus: Reaction, Flexibility, Diving, Wall Time: 1.5 hrs

Warm-Up: Flexibility, Coordination

1. GK sits with legs apart, holding ball in front. GK tosses ball straight up, lifts both legs, moves hands under legs and
catches ball. Repeat and challenge GK by reducing height of toss.
2. Upper Body Stretch
3. GK walks while holding ball straight out. Alternately move right foot and left foot up to ball, touching ball with laces.
Walk from goal line to top of penalty box and back three times.
4. Hamstring Stretch

5. Repeat exercise # 3 while jogging slowly.

6. Shoulder Stretch

7. Coach rolls, throws (low - knee high; mid - stomach high; high -chest/head; above head) ball to goalkeeper from
various angles and distances starting at the penalty spot. GK catches ball and throws it back to coach. Allow
GK time to recoevr and reset in proper "ready" position.

Technique: Reaction Dives GK faces A with legs apart in the crouching 'ready" position.

1. A rolls ball through GK legs.

1m 5m
2. GK turns and dives to save ball, then recovers and gets up
2 into ready position as quickly as possible.
GK

A B
3. While GK is recovering, B throws a high ball to the opposite
1 3 side for a diving save by GK.

A and B time their throws to keep GK in motion while allowing recovery time.
Fitness: Circle Dives
GK is in the center of a circle made with 8 balls. Each ball is 6m away
from the center.
1. GK dives to each ball, touching it with the leading hand, i.e. GK dives 1
to the left - touches ball with left hand.
GK

2. GK recovers to center, gets in ready position (low crouch) and dives to 2 6m

each ball. Reverse direction of dive for the second round.

Make sure that the playing surface is soft and GK has protective padding.
Not recommended for hard ground.
Tactical: Setting Up a Wall Scrimmage: 4v2 in Penalty Area
1. GK stands at near post and looks Example:
GK starts play by throwing a ball
in a straight line at ball. GK directs
to an attacker (X).
wall such that the outside player is XX X
in line with ball, just blocking GK 1 X must get players into shooting
view of ball.
positions quickly and take shots X
GK

GK

from any angle and distance. O

2. GK then moves towards far post
GK

until GK sees ball around inside

Have balls available for GK to O
player of wall. 2 X
restart play quickly after a shot. X

Copyright 2006 - 2010 by Sauder Consulting Inc. www.soccerpracticebooks.com

GOALKEEPING AGES 11 TO ADULT Print and Go Practices ----- Page - 12 -

 SOCCER GOALKEEPING PRACTICE # 3
Practice Focus: Diving, Jumping, Corners, 1v1 Time: 1.5 hrs

Warm-Up: Coordination, Catching

1. GK runs from goal line to the top of the penalty box and back. While running, GK tosses ball with right hand over
the head (sideways) and catches it with the left hand. GK then throws with left hand and catches with the right.
Repeat twice from goal line to top of box and back.
2. Upper Body Stretch
3. GK stands with legs apart, knees slightly bent, and holds ball behind the head. GK drops ball and quickly moves
hands through legs to catch the falling ball (behind the back).
4. Hamstring Stretch
5. GK lies on stomach holding ball in hands with arms extended straight ahead. GK throws ball straight into the air,
rotates quickly to lie on their back, and catches ball.
6. Shoulder Stretch
7. GL is two steps off the goal line. Coach throws a ball from the penalty spot on goal, over GK head. GK jumps and
tips ball with the fingers over the cross bar of the goal.

Technique: Jumping, Diving

Jumping: Diving:

1. GK stands one step off the goal line C 1. GK stands with legs apart and
in a crouched position. holds ball at the right foot.
2. Coach (C) throws high ball over GK 2. GK rolls ball back through legs,
head. turns (pivots) and dives back
3. GK jumps up and deflects ball over GK to grab ball with both hands.
cross bar or catches it. 3. Alternate right and left.

Fitness: Jump from Laying Position

1. GK lies on stomach facing the goal, head at the top of the 6yd box.
2. Coach (C) is behind the goal and throws a high, arcing, ball over top
of the cross bar towards the GK.
GK

3. GK jumps up and catches the ball at its highest point. C

4. After catching the ball and before getting feet back on the ground, GK
throws ball back across the goal to the coach. 5m

Focus on catching the ball before attemptng to throw it back in the same motion.

Tactical: Corner Kicks Scrimmage: 4v2 or 1v1

1. GK stands 2-3 steps off the goal line. D X play 4v2 against O
2. GK is positioned between center
outside the penalty box. X
of goal and 3/4 way to far post. A O
3. GK positions defenders at posts D
X set up a shot from outside
and to mark attackers.
or pass the ball into the X O
AD D
GK

4. If GK has clear path to ball, GK

area to another X making a
GK

attacks ball, jumps with one knee up A

run to play 1v1 on GK.
to catch ball or punch it out with one
A D X
or both fists. X
D Encourage lots of shots
5. If GK has no path to the ball, GK plays
and mix with 1v1.
angle to ball and prepares to make a save.
Copyright 2006 - 2010 by Sauder Consulting Inc. www.soccerpracticebooks.com
GOALKEEPING AGES 11 TO ADULT Print and Go Practices ----- Page - 13 -
 SOCCER GOALKEEPING PRACTICE # 4
Practice Focus: Jumping, Diving, Abdominals, Pass Backs Time: 1.5 hrs

Warm-Up: Jumping, Abdominals

4. Hamstring Stretch.
1. Jumping
GK 5. Abdominal Strength 2
- GK faces hurdle or obstacle.
- Two goalkeepers work as partners.
- GK jumps over hurdle and
- GK 1 stands and holds a ball next to their right hip.
makes 1/2 turn in the air.
- GK 2 lies on the side away from GK 1 with both feet
- GK lands on other side GK
locked between GK 1's feet to prevent sliding.
facing hurdle.
- GK 2 now lifts upper body and touches the ball
2. Upper Body Stretch held by GK 1 with both hands.
- Do 4 sets of 10 for each GK, alternating side GK
3. Abdominal Strength 1
lies on.
- GK lies on back holding ball with both hands,
arms extended all the way behind the head.
6. Shoulder Stretch
- GK rotates one complete turn holding on to
the ball. When lying on back again, GK brings
7. Rapid Shooting
ball to the laces of both shoes while pulling
4-6 players line up at the top of the penalty box and take
both knees towards the chest.
shots, giving GK enough time between shots to 'reset".

Technique: Backward Dives

Coach stands inside post with ball.

GK stands with back to goal, 3-4 m
in front of goal.

1
C

1, Coach throws ball in a high arc across goal line,

2
giving verbal signal to GK when ball is thrown. GK
2. GK looks over shoulder and dives backwards to
catch ball.

Fitness: Jumping & Diving

1. GK runs across hurdles and:
a. dives over last hurdle, turning on side in air,
b. jumps over last hurdle, rotates in air to land facing coach (C), 1
then dives,
c. jumps over last hurdle, jumps backward over same hurdle,
GK

then dives again over the hurdle, turning on side in air

to 2
2. catch the ball thrown by coach with two hands.
Repeat (a)-(c) five times.
C

Tactical: Pass Backs Scrimmage: 3v3 on Two Goals

1. From center of field, D plays 3m
3 Make two 3m wide
ball to GK stronger foot (right is shown)
GK

goals adjacent to each

3m

to side of goal. O
G

other in the corner of

2. Once GK knows where ball is going,
2 the field. X
GK quickly moves to receive ball. 1 O
16m

3. Without pressure, GK can play D O

GK

One GK covers both X

ball long or pass it on 2nd or 3rd X
goals.
touch. GK then returns to center of goal.
X and O can score on
If D has ball on either side of field, then D
either goal.
plays it straight back to same side of goal 16m
Copyright 2006 - 2010 by Sauder Consulting Inc. www.soccerpracticebooks.com

GOALKEEPING AGES 11 TO ADULT Print and Go Practices ----- Page - 14 -

 SOCCER GOALKEEPING PRACTICE # 5
Practice Focus: Strength, High Balls, Goal Kicks, Reading Play Time: 1.5 hrs

Warm-Up: Jumping, Flexibility

4. Hamstring Stretch.
1. Jumping
5. Flexibility
- throw ball high over GK head.
- Two goalkeepers work as partners.
- GK jumps up, timing the catch of
- They lie on stomach facing each other with a hurdle or
the ball at it's highest point.
other obstacle in between them.
- while reaching for the ball, GK
- GKs throw ball to each othe across the hurdle.
pulls one knee up towards chest.
- GKs catch ball with two hands, raising upper body off the
2. Upper Body Stretch ground as much as they comfortable can.
3. Catching

GK

GK
- throw a ball from 5m away toward GK chest.
- GK jumps just high enough for ball to meet
6. Shoulder Stretch
GK's body at the pectoral muscles.
- GK bends arms and cradles ball into chest.
7. Catching under Pressure
coach throws high ball from the top of the penalty box. One
forward goes for a header. GK challenges to catch ball.

Technique: Diving after Motion

1. Double Jump Dives 2. Somersault & Dive
1
2 1. GK starts on goal line facing 1
GK

coach (C) and makes a somersault

C

GK
5m (roll) forward.
2
1. GK jumps forwards and backwards
2. As GK comes up out of the roll,
across a hurdle.
coach shoots from the top of the box.
2. As GK lands after jumping backwards,
GK quickly sets and makes diving save.
coach throws a ball for a diving save.
Fitness: Run - Jump - Crouch - Throw
1. Coach throws ball in a high arc from behind the net over top of cross bar.
The ball should be aimed to come down between the 6 yd box and the penalty spot.
1
2. The GK waits for the throw at the top of the 18 yd box. When the ball is C
GK

GK

thrown, GK runs towards it and jumps high to catch ball at it's highest point, one knee up. 3
2
3. After GK catches ball, GK in one continuous motion goes down to a crouching position,
then jumps up and throws ball back over cross bar to coach.

Tactical: Goal Kicks Scrimmage: 3v3 with 2 Balls

D

Goal kicks can be taken from any spot O

Play 3v3 in the penalty box using 2 balls.
on the 6yd line, regardless on which side X
of goal the ball went out. O
X and O can both score on goal.
X
GK

This is a tactical opportunity to change

GK

GK needs to decide which shot to play

the side of play for the kicking team.
based on the most dangerous position. O
Goal kicks can be taken short to an X
Teams are encouraged to shoot at any
open defender to build an attack
opportunity.
or very deep into the other half.

Copyright 2006 - 2010 by Sauder Consulting Inc. www.soccerpracticebooks.com

GOALKEEPING AGES 11 TO ADULT Print and Go Practices ----- Page - 15 -

 SOCCER GOALKEEPING PRACTICE # 6
Practice Focus: Ball Handling, Leg Strength, Dives, Crosses Time: 1.5 hrs

Warm-Up: Ball Handling, Reaction

1. Goalkeeper stands with legs apart. 4. Hamstring Stretch
- holds ball straight up over head.
- bends downs placing ball in front of 5. From penalty spot, coach rolls balls straight at goalkeeper.
right foot. Goalkeeper comes forward and drops to one or both
- brings ball back up overhead and knees to safely pick up ball and pulls it to chest.
bends placing it in front of left foot.
Repeats alternating feet, 3 sets of 10 each. 6. Shoulder Stretch.

2. Upper Body Stretch 7. Shooting.

B
A and B pass ball back and
3. Coach throws balls from top of 6 yd box forth to each other until either

GK
softly about 2m to side of goalkeeper. decides to take a shot.
A
Goalkeeper takes two quick steps and GK is 3 m off goal line, follows
catches ball. Alternate sides and vary height ball and plays angles.
10m
of throw from stomach level to overhead. GK saves shot.

Technique: Turn & Dive, Bouncing Balls

1. Jump-Turn Dive 2. Save Bouncing Ball
10 m
GK stands sideways to hurdle, facing coach.
1
GK

2
C

1 1. Coach throws bouncing ball to side of hurdle.

GK sits with back to hurdle C
1. Coach throws ball towards hurdle and 2
2. GK dives across hurdle and makes save.

GK
gives a command "go". GK now stands on other side of hurdle
2. On "go" GK jumps up, turns to face coach, and saves next ball.
dives over hurdles to make save. 10 m

Fitness: Sideways Hop & Dive

C
1. GK stands sideways to a series of evenly spaced
hurdles, facing towards coach.
2. GK hops sideways, both feet up together, across

10m
hurdles. 2
3. GK dives over last hurdle to save the ball 3
thrown by coach. GK GK
Reverse direction, 5-10 times each way, giving
1
GK time to stretch/shake legs out in between.

Tactical: Crosses X1 Scrimmage: Crossing & 4v2 in Box X5

GK needs to change position relative to X1
X2 X1 dribbles ball towards goal
where the ball is crossed from.
line and crosses it into box.
X1 then joins three other X
If ball is near goal line (X1) GK1 plays it
and plays 4v2 on goal.
GK2

like a corner kick and positions closer to

GK decides to catch
near post as ball approaches the goal. X2
crossed ball or stay in X3
GK1

goal. When play is O

As the ball moves away from line and closer X4 O
done, X5 crosses and GK
to goal, GK comes towards ball to cut the
X4 takes spot of X5.
angle (X2/GK2)
X's vary from where they cross ball
GK must play shot first, be ready for cross.
Copyright 2006 - 2010 by Sauder Consulting Inc. www.soccerpracticebooks.com

GOALKEEPING AGES 11 TO ADULT Print and Go Practices ----- Page - 16 -

 SOCCER GOALKEEPING PRACTICE # 7
Practice Focus: Reflex Dives, Leg Strength, Catching Time: 1.5 hrs

Warm-Up: Leg Strength, Catching

1. Goalkeeper jogs from goal line to top of 5. GK is inside 2m by 2m square.
penalty box and back, raising knees towards Coach throws ball to GK who catches
chest while jogging. 3 sets. it while jumping in/out of square: 7m
1. sideways/feet together 3
2. Upper Body Stretch 2. forward
3. sideways to opposite side 2
C

GK
3. GK is in crouching position 2m off the goal 4. backwards
4
line. Coach throws ball over GK head and
GK jumps up to catch the ball. 6. Shoulder Stretch. 1

4. Hamstring Stretch 7. Coach throws long ball over C

GK's head. GK takes a
couple of small steps backwards,
while turning, to catch ball or

G
K
to dive and push it past the
far post.

Technique: Reflex Dives 10 m

1. GK starts in the center of
the goal and runs to either
GK is on goal line facing the 2 1
goal post, touching post
back of the goal. GK holds a
1 near ground.
ball bending low and has legs
GK

C 2. GK quickly gets up, pivots

GK
apart. GK now C
and dives to catch a ball
1. rolls ball through legs to coach
2 3. thrown towards center of 3
the goal by coach.
2. pivots to face coach and saves
shot.
alternate sides/posts

Fitness: Sprint - Jump - Dive 1

5m

GK
1. GK sprints through cones (slalom)
GK

C
2. After the last cone, GK gets in ready position and
3. dives to save ball thrown by coach. 3 2
1. GK jumps over a set of cones/hurdles, feet together.
GK sprints back and repeats - 10 sets. 2. After the last cone, GK crawls under a hurdle, gets up
1 into ready position and
C 5m
GK

GK

3. dives to save a shot from the coach.

3 2
GK sprints back and repeats - 10 sets.
Tactical: Wide Distribution Throws 2
Scrimmage: 4 x 1v1 in Penalty Box
Attackers play 6v6 in one half. A D X1/O1, X2/O2, X3/O3, X4/O4 play
X2

four 1v1 games in the penalty box.

1. A starts play with a long ball into A 2
O2

the penalty box. 1 A D

D Players try to take as many shots as
2. GK comes out and catches ball, A D
GK

D possible.
being pressured by attackers.
GK

A
X1
O1

GK throws a long ball towards

GK sets to play the most dangerous
one of the small wide goals at
D shot and constantly adjusts with the play. O4
the center line. At the same time
O3

A
X3

a defender sprints to receive the X4

Mix up pairs every 2 minutes.
ball thrown by GK.
Copyright 2006 - 2010 by Sauder Consulting Inc. www.soccerpracticebooks.com

GOALKEEPING AGES 11 TO ADULT Print and Go Practices ----- Page - 17 -

 SOCCER GOALKEEPING PRACTICE # 8
Practice Focus: Agility, Change of Direction Dives, Penalty Kicks Time: 1.5 hrs

Warm-Up: Agility, Catching, Recovery

1. Goalkeeper sits on ground, legs apart, holding 4. Hamstring Stretch
ball with both hands extended out in front.
GK tosses ball straight up, lifts legs, moves 5. GK stands with legs apart, ball in hands, and bends down to
hands under and through legs, and catches hold ball on the ground between the legs. Knees are slightly bent.
ball before it hits the ground between the legs. GK rolls balls through the legs behind GK and quickly pivots and
makes a diving save of the ball.
2. Upper Body Stretch
6. Shoulder Stretch.
3. Catch and Roll
3
10 m 10 m 7. Coach has three balls and stands at the penalty spot.
1 GK is three steps off the goal line. Coach throws a high ball
X1

GK

X2 to the side of the GK forcing a diving save. As soon as GK gets

2 up, recovers and is set, coach throws second ball for a diving
1. X1 throws ball to GK. GK catches ball and save. Repeat with third ball. Take a small rest to shake out and
2. rolls it on ground to X1. repeat 4 more times.
3. GK pivots and repeats with X2.
Technique: Change Direction & Dive 2. Reverse Step & Dive
1. Turn and Dive
1. GK stands one step away from 3
GK stands holding a ball with one hand. ball. GK steps towards ball, bends
down and touches the ball. 2

GK
C
GK tosses ball over head behind GK. 2. As GK gets back up, coach throws 1
a ball to the opposite side.
GK pivots and dives to catch the ball. 3. GK dives to catch ball.
3-5m
Aim for ball to land 2-3 m behind GK. Alternate sides - 10 sets each side.

Fitness: Balance - Sprint - Dive

1. GK starts at penalty spot with back to goal. C
GK runs backwards to goal line and bends
down to touch the goal line.
3
2. GK sprints to top of 6yd box and gets set. GK

3. GK saves shot from top of penalty box.

1

Tactical: Penalty Kicks Scrimmage: GK in 1v1

There are two main theories about saving penalty kicks:
A plays 1v1 against GK in a A
1. Guess the corner of the shot and dive there as the shooter
10m x 10m grid.
is about to strike the ball.
2. React to the kick by:
A scores a point by dribbling GK
a. keeping eye on the ball.
the ball over any side line.
b. as shooter approaches ball, the shooter's planting foot
comes into the GK's vision.
GK scores point by taking ball
c. GK looks at direction of planting foot just before kicking
away from A by diving on ball
foot strikes the ball. Ball will likely go into direction in
and getting control with the
which the planting foot is pointing.
hands.
d. GK sees ball move and immediately reacts to shot.
Copyright 2006 - 2010 by Sauder Consulting Inc. www.soccerpracticebooks.com

GOALKEEPING AGES 11 TO ADULT Print and Go Practices ----- Page - 18 -

 SOCCER GOALKEEPING PRACTICE # 9
Practice Focus: Continuous Diving, Reaction, Organizing Play Time: 1.5 hrs

Warm-Up: Catching, Jumping, Diving

1. Goalkeeper stands on goal line. Coach is at 4. Hamstring Stretch
the top of the penalty box and throws high,
arcing balls towards goal which come down 5. GK kneels in front of the coach. Coach has a ball in each
around the 6 yd line. GK comes off line and hand, arms extended sideways from the coach. Coach drops one
leaps, arms extended up, to catch the ball at of the balls and GK dives diagonally forward to catch the ball
the highest possible point. Coach varies before it hits the ground. Coach mixes up which ball is dropped
position from which to throw the ball. to force GK to react.

2. Upper Body Stretch 6. Shoulder Stretch.

3. GK jumps back and forth over ball 7. Coach sets up a shooting drill to work on areas identified as
keeping feet together and raising knees GK's weakness. For example, focus can be on low shots to the
towards chest. Five sets of 20 jumps weak side of the GK.
(1 jump = back and forth).
GK

Technique: Continuous Saves B 1. A shoots and GK saves.

2
2. GK recovers, sets in next goal

10m
1. Shots from Both Sides of Goal 3 facing B and saves shot.
GK starts at one post of a regular width goal. GK 3. Repeat facing C.
1 Reverse order of shots for 6 full sets.
1. A throws high ball to GK who catches it and
throws it back to A. B
A A
2. GK pivots to face B.

GK
3. B takes a low shot to opposite post and 2. Shots on three Goals
m
GK makes a diving save. 3 full size goals set up as a 10
triangle.
C
Fitness: Triple Dive - Recovery - Dive
GK is kneeling in the center of the goal, facing the coach.
7m
Coach rolls ball (1) to the right of the GK. GK dives to side, gets
ball, throws ball back to coach, and returns to kneeling position.
1,2,3
Repeat rolling two more balls (2,3) to the same side.
GK

C
4 5 After the third ball, coach throws the last ball (4) high to the opposite
post of the previous rolls. GK now jumps from kneeling position (5)
and dives to make a save. Do 3 sets on right and 3 on left side.

Tactical: Organizing Play Scrimmage: 4v6

The goalkeeper is ideally suited to organize the entire team
On a field twice the size of the A
because GK has the vision of the entire field. A
penalty box, A play 6v4 vs. D.
As try to score. After D gains D
Play a half field game using 6 attackers against the GK and
possession they must pass the A D
4 defensive players. Attackers always start with the ball. A
GK

ball to a player D making a run D

outside the field. Play then
GK must tell defenders whom to challenge and whom
restarts with As.
to mark. Coach stops play at random and awards the D
GK must organize defenders A
attacking team a free kick. GK sets up wall and positions
and provide clear instructions A
defenders.
on challenging & covering.

Copyright 2006 - 2010 by Sauder Consulting Inc. www.soccerpracticebooks.com

GOALKEEPING AGES 11 TO ADULT Print and Go Practices ----- Page - 19 -

 SOCCER GOALKEEPING PRACTICE # 10
Practice Focus: Catching, Back Dives, Angles, Long Balls Time: 1.5 hrs

Warm-Up: Catching, Running, Passing

GK
1. Goalkeeper starts at the top of the 6yd box 4. Hamstring Stretch
facing the coach who is at the penalty spot. 1
GK runs backwards to goal line and catches 5. Ball Control 2
ball thrown by coach high and above GK. 1. Coach passes ball to 3
side of goal.

GK
C
2. Upper Body Stretch 2. GK sprints to control
ball and
3. GK runs from goal post to goal post 3. passes it back to coach.
touching the bottom of each post.
10 m
10 times back and forth. 6. Shoulder Stretch.

7. Play a 4v4 game in the penalty box. When defenders have the
GK ball, they must pass it back to GK who kicks it out of the box.
Play restarts with attackers.

Technique: Diagonal Backward Dives

GK is in normal position playing proper angle G
anticipating a shot from coach (C). K
Coach throws ball hard in an arc over top of the
GK towards far post.
GK takes a couple of quick shuttle steps backwards
towards the far post and on the last step pushes off C
with the left foot (for situation shown in diagram) and
while leaping backwards rotates to push ball past post.
Decide on which hand to use to push ball.

Fitness: Rapid Fire

Coach has five balls and throws them at the goal from position (1).

2 10 m
GK Takes proper position (angle, distance) and saves each throw.
As soon as GK has recovered from a save, the next ball is thrown.
C
GK

1 Repeat with five balls from positions (2) and (3).

GK needs to recover very quickly after a save.

3

Tactical: Long Balls A Scrimmage: 2v5 in Penalty Box

A plays a long ball to D1 A1 A2 D2
5 attackers v 2 defenders play A
goal. A1/D1 and A2/D2
freely inside the penalty box. A
chase ball in. GK starts
near top of penalty box, A D
Attackers must set up and get
sprints out and clears
GK

as many shots as possible. A

ball into other half. D
If GK cannot get to ball GK
They need to move quickly
before A/D pair, then GK
forcing GK to move with play
retreats to 6yd box and A
and adjust position.
defends the A v D game.

Copyright 2006 - 2010 by Sauder Consulting Inc. www.soccerpracticebooks.com

GOALKEEPING AGES 11 TO ADULT Print and Go Practices ----- Page - 20 -

Goalkeeping

Warm-Ups
 Warm Up # 1: Catching, Diving

2. Sit and Catch/Stretch # 2 Stretch # 1: Upper Body

GK stands, legs shoulder width apart.
1. Shuttle Run/Stretch #1 - GK holds ball with both hands, arms straight

GK
S
3m and extended back over head, - 20 secs.
GK

1 S - GK holds ball straight out front - 20 sec.

GK sits with legs apart. S throws - GK, knees slightly bent, holds ball and
1 1 ball at GK, changing pace of pushes arms back between legs
2 throws. GK catches, recovers to - 3 sets
6m sitting position and throws ball
Stretch # 2: Hamstrings
back. Extend GK to fall
GK sits with legs apart, holding ball with both
1. While GK & S sidestep across backwards and sideways.
hands. GK extends arms to hold ball over right
goal, S throws ball to GK. 3. Kneel and Catch/Stretch #3 foot - holds 20 sec. Alternates holding ball
(above head, chest high, ground) over each foot three times.
GK

2. GK catches/picks up ball and S

3m Stretch # 3: Shoulders
throws it straight back to S.
3. Shuttle back and forth across GK on knees. S throws ball as GK stands 2 steps beside goal post extending
goal 6 times. in exercise 2 above. GK catches, arm near post above head leaning against
recovers, throws ball back post. Hold each arm 20 secs, 3 repeats.

Coaching Points/Progression
1. The server in the shuttle run dictates speed. Start slow and then increase the pace. Mix up
throws. For the last few throws, lead the keeper with the throw extending her/him. Ask goalie
to give a precise throw back to the server forcing increased concentration and focus.
2.Start with throws close to the body and allow time for GK to recover. Focus on perfect
catching (hand position) and dving techniques. Then pick up pace and extend the reach of
the keeper by throwing further away from their body. You can progress the drill by working
with two balls. Ask keeper to throw ball to server on the way back up and ask server to throw
the second ball as soon as keeper is upright. This requires coordination skills on part of the
server.
Stretches: In stretch # 2 challenge keepers to hold ball in front of foot - ball on the ground.

Note: check www.soccerpracticebooks.com/gkbasics.html for pictures of stretches & techniques.

add your own or keeper's own stretches as desired and needed.
Coach's Notes

GOALKEEPING Goalkeeping Warm-Ups ----- Page - 22 -

 Warm Up # 2: Flexibility, Coordination

1. GK sits with legs apart, holding ball in front. GK tosses ball straight up, lifts both legs, moves
hands under legs and catches ball. Repeat and challenge GK by reducing height of toss.
2. Upper Body Stretch
3. GK walks while holding ball straight out. Alternately move right foot and left foot up to ball,
touching ball with laces. Walk from goal line to top of penalty box and back three times.
4. Hamstring Stretch

5. Repeat exercise # 3 while jogging slowly.

6. Shoulder Stretch

7. Coach rolls, throws (low - knee high; mid - stomach high; high -chest/head; above head) ball
to goalkeeper from various angles and distances starting at the penalty spot. GK catches ball
and throws it back to coach. Allow GK time to recoevr and reset in proper "ready" position.

Coaching Points/Progression

1. You may start by asking Gk to start without a ball to get used to the motion of legs and hands.
Progress by having a coach hold the ball and dropping it for GK to catch after moving hands
under legs. Finally ask GK to throw ball. Start slow and build confidence. On the other hand
ask advanced GK to go through the moves faster and faster throwing the ball lower and lower.

3. Once the motion is fluid by the keeper, ask them to walk faster.

5. keep the focus on accuracy, i.e. keeping arms horizontal and extended and touching ball
with the laces.

7. GK throws ball back as soon as it is caught and then quickly returns to the starting position
to receive the next ball. Increase speed and difficulty of throw, even requiring a diving save.

Coach's Notes

GOALKEEPING Goalkeeping Warm-Ups ----- Page - 23 -

 Warm Up # 3: Coordination, Catching

1. GK runs from goal line to the top of the penalty box and back. While running, GK tosses
ball with right hand over the head (sideways) and catches it with the left hand. GK then throws
with left hand and catches with the right. Repeat twice from goal line to top of box and back.

2. Upper Body Stretch

3. GK stands with legs apart, knees slightly bent, and holds ball behind the head. GK drops ball
and quickly moves hands through legs to catch the falling ball (behind the back).

4. Hamstring Stretch

5. GK lies on stomach holding ball in hands with arms extended straight ahead. GK throws ball
straight into the air, rotates quickly to lie on their back, and catches ball.

6. Shoulder Stretch

7. GL is two steps off the goal line. Coach throws a ball from the penalty spot on goal, over GK
head. GK jumps and tips ball with the fingers over the cross bar of the goal.
Coaching Points/Progression

1. GK may initially follow the ball with their eyes to catch it. Eventually, they should "feel" where
the ball is and throw/catch it while looking straight ahead. They also need to throw the ball
slightly forward at the same speed of their own movement so they don't need to reach back.
3. You may want to have GK work with a partner who holds the ball and drops it while GK
holds hands through the legs. This allows GK to get used to catching in this awkward position.
Then progress to GK holding/dropping/catching the ball. be patient - this is not easy.
5. The key point here is for the GK to catch the ball while lying flat on their back with arms fully
extended. Advanced goalies can try to do a complete roll and catch the ball while lying back
on their stomach.
7. Start with easy, lobbing throws - it is o.k. if GK initially catches the ball. Then increase the pace
of the throw - lasers just under the cross bar. this may force GK to leap backwards - push the
ball over the bar, and collapse dive to the ground.

Coach's Notes

GOALKEEPING Goalkeeping Warm-Ups ----- Page - 24 -

 Warm Up # 4: Jumping, Abdominals

1. Jumping 4. Hamstring Stretch.

- GK faces hurdle or obstacle.
- GK jumps over hurdle and GK 5. Abdominal Strength 2
makes 1/2 turn in the air. - Two goalkeepers work as partners.
- GK lands on other side - GK 1 stands and holds a ball next to their right hip.
facing hurdle. GK - GK 2 lies on the side away from GK 1 with both
feet locked between GK 1's feet to prevent sliding.
- GK 2 now lifts upper body and touches the ball
2. Upper Body Stretch
held by GK 1 with both hands.
- Do 4 sets of 10 for each GK, alternating side GK
3. Abdominal Strength 1
lies on.
- GK lies on back holding ball with both hands,
arms extended all the way behind the head.
6. Shoulder Stretch
- GK rotates one complete turn holding on to
the ball. When lying on back again, GK
7. Rapid Shooting
brings ball to the laces of both shoes while
4-6 players line up at the top of the penalty box
pulling both knees towards the chest.
and take shots, giving GK enough time between
shots to 'reset".
Coaching Points/Progression
1. Make sure goalie keeps feet together and raises knees during the jump. If you don't have
hurdles, use equipment bags. Increase the height of the hurdle with ability and size of keeper.
Once the technique is executed perfectly, ask for increased speed.

3. Start slow and increase the pace, all the while focusing on execution.

5. You may start without a ball to see how high the keeper can raise off the ground. Then add
the ball at the appropriate height and challenge holding the ball a little higher with each set.

7. Ask the shooters to start giving the keeper a chance to make some saves. then challenge
with harder shots closer to the posts. Goalie needs to focus on the save first and then on the
quickest possible recovery to the "ready" position. GK also must play the proper angle to the
next shooter and challenge the shooters by coming off the line.
Coach's Notes

GOALKEEPING Goalkeeping Warm-Ups ----- Page - 25 -

 Warm Up # 5: Jumping, Flexibility

1. Jumping 5. Flexibility

- throw ball high over GK head. - Two goalkeepers work as partners.

- GK jumps up, timing the catch of - They lie on stomach facing each other with a
the ball at it's highest point. hurdle or other obstacle in between them.
- while reaching for the ball, GK - GKs throw ball to each othe across the hurdle.
pulls one knee up towards chest. - GKs catch ball with two hands, raising upper body
2. Upper Body Stretch off the ground as much as they comfortable can.

GK

GK
3. Catching
6. Shoulder Stretch
- throw a ball from 5m away toward GK chest.
- GK jumps just high enough for ball to meet
7. Catching under Pressure
GK's body at the pectoral muscles.
- GK bends arms and cradles ball into chest.
coach throws high ball from the top of the penalty
box. One forward goes for a header. GK challenges
4. Hamstring Stretch.
to catch ball.
Coaching Points/Progression

1. This is a key competency for a top class goalkeeper. They need to judge the flight of the ball
and their ability to jump to catch the ball at the GK highest, completely vertical extended, point.
At the same time one knee needs to be brought up as protection against challenging attackers.
Once the technique and timing are right, throw the ball high in front of keeper asking them
to move forward first before jumping. Then throw to sides, mixing up throws.
3. once catching technique is established, challenge the keeper with higher throws, all the while
requiring keeper to jump and catch ball against chest.
5. This requires some base flexibility. If keeper struggles to raise body off ground - do not force
them This means they have to slowly build the flexibility first. You can ask them to lie on their
backs and catch the ball moving upper body up - this trains the abdominals.
7. This is a good time to remind keeper of raising one knee trained in exercise #1. Make sure
that you favour the keeper with the throw to avoid any collision with the forward.

Coach's Notes

GOALKEEPING Goalkeeping Warm-Ups ----- Page - 26 -

 Warm Up # 6: Ball Handling, Reaction

1. Goalkeeper stands with legs apart. 4. Hamstring Stretch

- holds ball straight up over head.
- bends downs placing ball in front of 5. From penalty spot, coach rolls balls straight at
right foot. goalkeeper. Goalkeeper comes forward and
- brings ball back up overhead and drops to one or both knees to safely pick up ball
bends placing it in front of left foot. and pulls it to chest.
Repeats alternating feet, 3 sets of 10 each.
6. Shoulder Stretch. B
2. Upper Body Stretch

GK
7. Shooting.
3. Coach throws balls from top of 6 yd box A and B pass ball A
softly about 2m to side of goalkeeper. back and forth to each 10m
Goalkeeper takes two quick steps and other until either
catches ball. Alternate sides and vary height decides to take a shot.
of throw from stomach level to overhead. GK is 3 m off goal line, follows
ball and plays angles.
GK saves shot.

Coaching Points/Progression

1. Knees must be slightly bent. Start slow and increase pace with each set.
3. It is critical that GK takes quick shuttle steps to follow the essential principle of getting the body
behind the ball. The tendency may be for GK to reach for the ball - do not allow this. They must
shuttle quickly to catch the ball with their body squarely behind it. Increase pace of throws.
5. There are many techniques for keepers to stop and cover balls coming at them on the ground.
Most professionals know drop with two knees on the groundm cradle the ball in both arms, and
drop forward smothering the ball (protection) with their upper body. All the while they keep their
head straight to see any on-rushing players. It is important to decide on the technique that
works best for your goalie. They must get down and get their body behind the ball. Under no
circumstance are they allowed to pick the ball up while standing.
7. Goalie needs to simply take a small step and pivot to face the player with the ball straight on.
GK must be in crouching position to be ready for a quick dive.

Coach's Notes

GOALKEEPING Goalkeeping Warm-Ups ----- Page - 27 -

 Warm Up # 7: Leg Strength, Catching

5. GK is inside 2m by 2m square.
1. Goalkeeper jogs from goal line to top
Coach throws ball to GK who
of penalty box and back, raising knees 7m
catches it while jumping
towards chest while jogging. 3 sets. 3
in/out of square:
1. sideways/feet together 2
2. Upper Body Stretch C

GK
2. forward 4
3. sideways to opposite side 1
3. GK is in crouching position 2m off
4. backwards
the goal line. Coach throws ball over
C
GK head and GK jumps up to catch
6. Shoulder Stretch.
the ball.

G
7. Coach throws long ball over

K
4. Hamstring Stretch
GK's head. GK takes a
couple of small steps backwards,
while turning, to catch ball or
to dive and push it past the
far post.

Coaching Points/Progression

1. Easy jogs. If GK is comfortable with the motion, add variations such as touching ground,
easy vertical leaps, holding ball while jogging, etc. Make it a little more fun !!
3. The crouch should be such that the buttocks of the keeper are level with the knees. This
is a quadricep strengthening exercise to increase vertical leaping height.
5. Ideally you have hurdles to mark the square forcing the proper jumping technique by the
keeper. Keeper catches ball while standing - no diving required.
7. The keeper needs to turn while shuttling backwards keeping eyes on the ball at all times.
The timing and pace of the throw are important and this drill requires a good
understanding between server and keeper. Challenge the keeper to a full extension dive by
throwing the ball at the intersection of cross bar and far post. Vary distance from which to
throw and pace of throw to challenge the keeper. The point of this drill is that the keeper has
to be positioned to stop a shot, but be ready to dive backwards if the striker lobs it over top.

Coach's Notes

GOALKEEPING Goalkeeping Warm-Ups ----- Page - 28 -

 Warm Up # 8: Agility, Catching, Recovery

1. Goalkeeper sits on ground, legs apart, holding 4. Hamstring Stretch

ball with both hands extended out in front. 5. GK stands with legs apart, ball in hands,
GK tosses ball straight up, lifts legs, moves and bends down to hold ball on the ground
hands under and through legs, and catches between the legs. Knees are slightly bent.
ball before it hits the ground between the legs. GK rolls balls through the legs behind GK
and quickly pivots and makes a diving save
2. Upper Body Stretch of the ball.

3. Catch and Roll 6. Shoulder Stretch.

3 7. Coach has three balls and stands at the
1 10 m 10 m
penalty spot. GK is three steps off the goal
X1

GK

X2

line. Coach throws a high ball to the side of

2 the GK forcing a diving save. As soon as
1. X1 throws ball to GK. GK catches ball and GK gets up, recovers and is set, coach
2. rolls it on ground to X1. throws second ball for a diving save.
3. GK pivots and repeats with X2. Repeat with third ball. Take a small rest to
shake out and repeat 4 more times.
Coaching Points/Progression

1. Once comfortable and successful with technique, decrease height and increase pace of.
3. X1 and X2 need to throw straight at GK initially. They can vary height of throw forcing
keeper to drop on knees or leap vertically (one knee up), Progress to throwing ball one step
to side of keeper forcing a quick shuttle step. Increase pace by throwing as Gk is turning forcing
a fast pivot and very quick "set" before the catch. BUT - keep goalie successful.
5. Ask GK to vary the pace of the roll of the ball to force a quick turn and collapsing save or
a quick turn and full extension save. You want reasonably soft ground for this drill. GK may
want to play it safe with soft rolls of the ball. Challenge them to challenge themselves.
7. Start by throwing all three balls to the same side, then the other side, and finally mix up sides.
Play to the keeper's ability initially, by throwing ball mid height and closer to the keeper. Then
progress by throwing closer to the post, higher or on the ground, and at faster pace. Always
encourage keeper and end with "catchable balls" - SUCCESS IS KEY TO CONFIDENCE.

Coach's Notes

GOALKEEPING Goalkeeping Warm-Ups ----- Page - 29 -

 Warm Up # 9: Jumping, Diving

1. Goalkeeper stands on goal line. Coach is at 4. Hamstring Stretch

the top of the penalty box and throws high,
arcing balls towards goal which come down 5. GK kneels in front of the coach. Coach has a
around the 6 yd line. GK comes off line and ball in each hand, arms extended sideways from
leaps, arms extended up, to catch the ball at the coach. Coach drops one of the balls and GK
the highest possible point. Coach varies dives diagonally forward to catch the ball
position from which to throw the ball. before it hits the ground. Coach mixes up which
ball is dropped to force GK to react.
2. Upper Body Stretch
6. Shoulder Stretch.
3. GK jumps back and forth over ball
keeping feet together and raising knees 7. Coach sets up a shooting drill to work on areas
towards chest. Five sets of 20 jumps identified as GK's weakness. For example,
(1 jump = back and forth). focus can be on low shots to the weak side of
the GK.
GK

Coaching Points/Progression

1. Make sure balls are thrown stright at keeper and high enough to force keeper to jump.
progress by throwing the ball to either side of the keeper.

3. Use hurdles if available and increase height of the hurdle to challenge keeper.

5. Vary the distance of the keeper to the ball to force an extension dive requiring keeper
to quickly push themselves forward and downward towards the ball. Then reduce the
distance to force a "collapsing" dive which lets gravity dictate the pace at which keeper can get
down to the ground to stop the ball.

7. Ask the keeper wht they think their weakness is and see if you agree !! Talk about it.

Coach's Notes

GOALKEEPING Goalkeeping Warm-Ups ----- Page - 30 -

 Warm Up # 10: Catching, Running, Passing

1. Goalkeeper starts at the top of the 4. Hamstring Stretch

6yd box facing the coach who is at

GK
the penalty spot. 5. Ball Control
GK runs backwards to goal line 1. Coach passes ball to
1
and catches ball thrown by coach side of goal. 2
high and above GK. 2. GK sprints to control 3
ball and

GK
C
2. Upper Body Stretch 3. passes it back to coach.

3. GK runs from goal post to goal post 6. Shoulder Stretch.

10 m
touching the bottom of each post.
10 times back and forth. 7. Play a 4v4 game in the penalty box.
When defenders have the ball, they
must pass it back to GK who kicks it out of the box.

GK Play restarts with attackers.

Coaching Points/Progression

1. Start so that keeper catches ball 2-3 steps in front of the goal line. Progress to force keeper to
run backwards faster and jum higher. Tall and experienced keepers can be forced to tip ball
over cross bar.
3. Push keeper to sprint between posts and don't let them cheat. they must touch ground at
the bottom of the post.
5. Start with slow and easy passes. Ask for two touches from keeper - one to control the ball, the
second to pass. Increase pace of pass to keeper and REDUCE quality of pass, simulating
mistakes by a defender passing the ball back. Bouncing balls, balls towards the goal, etc.
7. Make sure defenders have a clear line of passing to the keeper. This should force defenders
to make good decisions and also challenge the keeper with some poorly played passes.
Keeper needs to transition from being ready for a shot when attackers have the ball to be
in the right position for a pass back when defenders get the ball. Never leave the goal too early.

Coach's Notes

GOALKEEPING Goalkeeping Warm-Ups ----- Page - 31 -

Goalkeeping

Technique
 Technique # 1: Diving, Distribution

Dive & Distribute

Crouch & Dive 1. S throws low ball to GK right.
2. GK dives, saves, recovers and throws ball to A.
GK returns to center of goal.
GK

S
5m 3. S throws high ball to GK left.
4. GK dives, saves , recovers and throws ball to B.
Repeat
GK is in crouching position.
A 11m
S throws high balls left and right. 2
1
GK dives and catches.

GK
S 3
Increase difficulty as appropriate
4
B

Coaching Points/Progression
Crouching Positions:
In order to get maximum distance and speed for a dive momentum must be generated to use
the power of the legs to the maximum. This momentum is generated by going from an upright
or slightly bent (knees bent) position into a crouching position and then pushing off one leg to
dive. However, when shots are coming from a close distance, the time required to get down to
generate momentum is not available - the ball will be in the net before the dive starts. Therefore,
the closer the shooter is to the keeper, the lower in the crouching position the keeper needs to
be to directly explode into the dive. At the distance of 5m in this drill, buttocks should be level to
the knees.
Dive & Distribute:
Progress the drill by increasing the distance of A and B from goal. Ask the keeper to dive to the
side of A but distribute across to B and vice versa. For younger and smaller keepers reduce the
throwing distances.
Coach's Notes

GOALKEEPING Goalkeeping Technical Skills ----- Page - 33 -

 Technique # 2: Reaction Dives

1m 5m

2
B

GK
A
1 3

GK faces A with legs apart in the crouching 'ready" position.

1. A rolls ball through GK legs.

2. GK turns and dives to save ball, then recovers and gets up into ready position as
quickly as possible.

3. While GK is recovering, B throws a high ball to the opposite side for a diving save by GK.

A and B time their throws to keep GK in motion while allowing recovery time.
Coaching Points/Progression
1. It would be great if you have three keepers to work together on this drill.
2. The crouching positions must be very low to explode into dive.
3. Vary the distance of the first dive from a short collapsing dive to a fully extended dive.
4. vary the second throw from throwing it to goalie's feet, chest, over top of head, to
either side requiring little to full extension dives.
5. Insist on proper technique and stress the fundamentals of getting behind the ball and
getting both hands on the ball.

It is important for the person working with the keeper(s) to build a rapport with them and to
understand their strengths, weaknesses, and preferences. Use this knowledge to provide
the keeper with lots of successes, but also with some "surprises" or challenges to improve
performance and build skill and confidence. Relate exercises to game situations as much as
possible, preferably to actual experiences of the keeper.
Coach's Notes

GOALKEEPING Goalkeeping Technical Skills ----- Page - 34 -

 Technique # 3: Jumping, Diving

GK

Jumping: Diving:

1. GK stands one step off the goal line 1. GK stands with legs apart and
in a crouched position. holds ball at the right foot.
2. Coach (C) throws high ball over GK 2. GK rolls ball back through legs,
head. turns (pivots) and dives back
3. GK jumps up and deflects ball over to grab ball with both hands.
cross bar or catches it. 3. Alternate right and left.

Coaching Points/Progression
Jumping:
Normally the keeper would be in a medium crouching positions (buttocks height between
knees and chest) to be able to react to a high ball within a few steps of the keeper or to be
able to quickly crouch lower to generate momentum for a full extension dive to a corner.
However, this drill is to build leg strength and vertical jumping ability, so we recommend a
complete low crouch. The ball should be thrown with force just underneath the cross bar forcing
the keeper to explode out of crouch. You may progress the pace of the throw from allowing
a catch to forcing a deflection with the finger tips.

Diving:
Keeper's knees should be bent to allow quick dive. Keeper will train reaction speed as well by
having to coordinate the direction of the pivot with the direction of the ball, i.e. roll ball to the left,
pivot on left foot. Vary the strength of the roll to force collapsing and extension dives.
Coach's Notes

GOALKEEPING Goalkeeping Technical Skills ----- Page - 35 -

 Technique # 4: Backward Dives

1
C

2
GK

Coach stands inside post with ball.

GK stands with back to goal, 3-4 m in front of goal.

1, Coach throws ball in a high arc across goal line,

giving verbal signal to GK when ball is thrown.

2. GK looks over shoulder and dives backwards to catch ball.

Coaching Points/Progression
Keepers are typically uncomfortable with this drill because it puts them out of their routine and
comfort zone, which is one of the key learning points of the drill. The keeper initially looks over
their shoulder at the post the ball will be thrown to, NOT at the coach holding the ball. The verbal
signal from the coach tells the keeper to expect the ball and prepares them for a super fast
reaction move. As soon as the ball enters the keeper's vision the keeper must anticipate the
flight of the ball and react with an explosive dive from the crouching position.

It is important to work with the keeper to adjust the starting location of the keeper, the arc of
the throw, and the pace of the throw. The important point is to have the keeper get to the ball.
If the keeper gets to the ball 5out of 10 times - that is success. At that point you can increase
the challenge by not giving a verbal signal and let the keeper react strictly to the sight of the ball.

This is one of our most challenging exercises - you may need to stop and revisit at another time.
Coach's Notes

GOALKEEPING Goalkeeping Technical Skills ----- Page - 36 -

 Technique # 5: Diving after Motion

1. Double Jump Dives 2. Somersault & Dive

1. GK starts on goal line facing

coach (C) and makes a somersault
1
2 (roll) forward.
GK

5m 2. As GK comes up out of the roll,

coach shoots from the top of the box.
GK quickly sets and makes diving save.

1. GK jumps forwards and backwards GK

1
across a hurdle.
2. As GK lands after jumping backwards,
coach throws a ball for a diving save.

2
C
Coaching Points/Progression
Double Jump Dives
1. If you do not have hurdles, use equipment bags or any other obstacle a up to 30 cm (1 ft) in
height.
2. Keeper must jump keeping feet together and knees up as much as possible.
3. Keeper needs to land in low crouching position to explode into dive.
4. Coach must time throw to allow keeper to be set before the ball leaves the coach's hand.
5. Progress throws from near the keeper to either side (3m), from low to high balls, even
bouncing balls.

Somersault & Dive

Although a straight forward, well executed somersault is preferable, this is not about teaching
somersaults. As long as the keeper gets down, makes some sort of roll, and comes straight up.
Keeper sets in crouch. See notes 3-5 above - they are the same for this drill.
Coach's Notes

GOALKEEPING Goalkeeping Technical Skills ----- Page - 37 -

 Technique # 6: Turn & Dive, Bouncing Balls

1. Jump-Turn Dive
GK sits with back to hurdle 10 m

GK
2

C
1. Coach throws ball towards hurdle and gives a 1
command "go".

2. On "go" GK jumps up, turns to face coach, dives over hurdles to make save.

2. Save Bouncing Ball

GK stands sideways to hurdle, facing coach. 1

1. Coach throws bouncing ball to side of hurdle. C

2

GK
2. GK dives across hurdle and makes save.
GK now stands on other side of hurdle and saves next ball. 10 m

Coaching Points/Progression
Jump - Turn - Dive
Keeper needs to jump up and rotate at the same time to be in a "low crouch ready" position
immediately when the feet hit the ground. Yopu may need to allow a two step process initially,
jump up into a crouching position, then pivot. Coach needs to adjust the timimg of the "go" and
the pace of the throw with the movement of the keeper. You may need to start by Waiting for
keeper to set after the "gio" command and delay the throw. This is a slightly forward dive to the
side - very difficult. Increase the challenge through earlier and wider throws AFTER success.
Save Bouncing Ball
This is a reaction dive, i.e. keeper needs to see the ball leave, judge the flight of the ball, and then
react super fast with a dive. Keeper starts in low crouch. Given it is a bouncing ball, it is o.k. for
keeper to parry (push ball wide with hands).
You may wish to start both drills with a very low hurdle or no hurdle at all. The purpose of
hurdle is to force a proper dive getting both feet off the ground.
Coach's Notes

GOALKEEPING Goalkeeping Technical Skills ----- Page - 38 -

 Technique # 7: Reflex Dives

GK is on goal line facing the back of the goal. GK holds a

ball bending low and has legs apart. GK now 1
C

GK
1. rolls ball through legs to coach
2

2. pivots to face coach and saves shot.

10 m
1. GK starts in the center of the goal and runs to either
goal post, touching post near ground. 2 1

2. GK quickly gets up, pivots and dives to catch a ball C

GK
3
3. thrown towards center of the goal by coach.

alternate sides/posts

Coaching Points/Progression
1. It is important that the keeper rolls the ball as hard as possible to the coach to reduce the
reaction time to the shot. If that proves to be too difficult, then have the coach start with the
ball, shoot at either post and give a command ("go") to keeper to get keeper to turn. The turn
by the keeper is a fast pivot. Keeper then needs to immediately recognize the direction and
pace of the ball and make a reflex dive to save it. Start with low pace shots close to the keeper
and progress by increasing pace of shot and distance from keeper. Push the keeper to new
levels of saves, but do not serve balls the keeper could never get. Build confidence.
2. Keeper runs to pst facing post, not shuttling sideways - although that can be a variation of
this drill. Keeper must come from touching post into a low crouch while pivoting to face the
coach. This allows an immediate dive. Coach starts with "easy" balls - mid height, center of
goal and then progresses to high balls, low balls and further to the far post, but always
within reach of the keeper.
Over time, keeper should be able to get to faster paced and higher/lower balls.
Coach's Notes

GOALKEEPING Goalkeeping Technical Skills ----- Page - 39 -

 Technique # 8: Change Direction & Dive

1. Turn and Dive 2. Reverse Step & Dive

GK stands holding a ball with one hand. 1. GK stands one step away from ball. GK steps
towards ball, bends down and touches the ball.
GK tosses ball over head behind GK. 2. As GK gets back up, coach throws
a ball to the opposite side.
GK pivots and dives to catch the ball. 3. GK dives to catch ball.

Aim for ball to land 2-3 m behind GK. Alternate sides - 10 sets each side.

3
2

GK
C 1

3-5m

Coaching Points/Progression
Turn & Dive:
GK should stand with knees slightly bent. It is important that the keeper's motions are synchronized
such that the throw is executed properly first. Once the ball leaves keeper's hand, keeper pivots
into a low crouch and dives to get the ball. keepers will have a tendency to throw and pivot at the
same time - this usually results in a poor throw. It may take some time to get the movements right.
Once the keeper is comfortable, ask them to challenge themselves with harder throws forcing
more extended dives. Tip: the higher the throw initially, the more time to pivot and dive.

Reverse Step & Dive:

Coach needs to start with "easy throws" to get the keeper comfortable, but also for the coach to
practice proper release timing and pace of throw. Once keeper and coach are coordinated,
coach can increase the challenge by releasing the ball sooner and vary the height (ground to
cross bar height) and pace of the ball.
Coach's Notes

GOALKEEPING Goalkeeping Technical Skills ----- Page - 40 -

 Technique # 9: Continuous Saves

1. Shots from Both Sides of Goal 2. Shots on three Goals

GK starts at one post of a regular width goal. 3 full size goals set up as a triangle.

1. A throws high ball to GK who catches it and 1. A shoots and GK saves.

throws it back to A. 2. GK recovers, sets in next goal
2. GK pivots to face B. facing B and saves shot.
3. B takes a low shot to opposite post and 3. Repeat facing C.
GK makes a diving save.
Reverse order of shots for 6 full sets.

B B
10m

2 A
3

GK
GK

m
10
1

A
C
Coaching Points/Progression
Shots from Both Sides of Goal:
Goalkeeper starts with knees slightly bent - semi crouch. The throw should be cross bar height
forcing keeper to jump up. Challenge the keeper to catch the ball and throw it back to the server
in one motion, ideally before feet plant on ground. Keeper should immediately get into a low
crouch to be ready to pivot and use the momentum from coming down into an exploding fully
extended dive to save the second shot. Start with the second shot at a pace and distance closer
to the keeper to allow the keeper success. Then increase the distance, the pace, and the height
of the shot.
Shots on three Goals:
After each shot the keeper needs to quickly recover, hustle into the adjacent goal and set for the
next shot. Shooters need to allow keeper to properly set before shooting next. They should vary
the shot with respect to the side of the keeper, height, and pace. They need to find a balance
between allowing a great keeper little time to set and pushing a novice to set faster.
Coach's Notes

GOALKEEPING Goalkeeping Technical Skills ----- Page - 41 -

 Technique # 10: Diagonal Backward Dives

G
K

GK is in normal position playing proper angle anticipating a shot from coach (C).

Coach throws ball hard in an arc over top of the GK towards far post.

GK takes a couple of quick shuttle steps backwards towards the far post and on the last step
pushes off with the left foot (for situation shown in diagram) and while leaping backwards rotates
to push ball past post.

Decide on which hand to use to push ball.

Coaching Points/Progression
This is one of the most difficult tasks for a goalkeeper to master. The key obstacle is FEAR.
Keepers can be afraid because they anticipate difficulty in landing in REGULAR positions after the
dive, thus fearing discomfort landing on the rib cage. The REGULAR landing allows the keeper to
land in the follwoing sequence of touching the ground: thigh - rib, quite often with enough time
pull the arm under the body for further cushioning. We therefore recommend to approach this
drill with a conversation explaining the above and asking the keeper to be patient. You may want
to start by starting with the keeper on their knees and throwing from a closer distance to get them
comfortable with the landing technique. the move to throws. The throws have to be near perfect
to the top far corner.
Keeper needs to decide with which hand to lead and push the ball after the initial pivot. Some get
more distance leading with the same side hand of the foot that they push off with (left foot push -
left hand extends for save); others get more distance bringing up the opposite hand (left foot
push off - right hand comes up over head and pushes the ball). Speed of movement is key here.
Coach's Notes

GOALKEEPING Goalkeeping Technical Skills ----- Page - 42 -

Goalkeeping

Fitness Drills
 Fitness Drill # 1: Diving, Recovering

4
A GK A

6m
3 1

B GK B
2

Two GK work together.

1. GK A rolls ball to left of GK B
2. GK B dives, catches ball, gets up and
3. throws to GK A,
4. who has moved straight across GK B.
Repeat across the width of the field.
Coming back GK B rolls and GK A dives.
Repeat twice for each GK making sure they dive to their left and their right side.
Coaching Points/Progression

The key point is for the keepers to work together and to be accurate in their execution.
The roll has to be timed, be at the right angle and distance, be at the right pace for the GK making
the save to extend fully. Allow the keeper to get set properly before rolling the next ball.

It can easily take one trip across the field and back for the keepers to synchronize.

If the keepers are doing well, progress by throwing high balls for the save and by picking up
the pace.

Coach's Notes

GOALKEEPING Goalkeeping Fitness Focus ----- Page - 44 -

 Fitness Drill # 2: Circle Dives

GK
2 6m

GK is in the center of a circle made with 8 balls. Each ball is 6m away from the center.

1. GK dives to each ball, touching it with the leading hand, i.e. GK dives
to the left - touches ball with left hand.
2. GK recovers to center, gets in ready position (low crouch) and dives to
each ball. Reverse direction of dive for the second round.

Make sure that the playing surface is soft and GK has protective padding.
Not recommended for hard ground.
Coaching Points/Progression
Some keepers can generate more momentum and diving distance by leading with one hand and
then bringing the other hand over the head to the ball. In this particular exercise this will likely
cause the keeper to turn and land on their stomach, which is improper goalkeeping technique.
Keeper must land on their side. Encourage the keeper to touch the ball with the leading hand.

Allow smaller keepers to take a couple of steps before they dive to ensure success.

This is a difficult drill for goalies but it will show how much courage and endurance your keeper
has. Make sure that the ground is soft and/or that the keeper has protective clothes.

If your keepers are comfortable, ask them to recover faster for the next dive.

Keeper always returns to the center of the circle, sets in a crouch and dives again.
Coach's Notes

GOALKEEPING Goalkeeping Fitness Focus ----- Page - 45 -

 Fitness Drill # 3: Jump from Laying Position

GK
C
5m

1. GK lies on stomach facing the goal, head at the top of the 6yd box.
2. Coach (C) is behind the goal and throws a high, arcing, ball over top
of the cross bar towards the GK.
3. GK jumps up and catches the ball at its highest point.
4. After catching the ball and before getting feet back on the ground, GK
throws ball back across the goal to the coach.

Focus on catching the ball before attemptng to throw it back in the same motion.

Coaching Points/Progression
You may wish to have some practice runs with a progression to get the mechanics of both the
GK and the coach worked out. Have the GK stand initially, jump to catch the ball at the highest
point, land on the feet, and throw it back. Then ask the keeper to throw it back before landing
on the feet. Then have GK start in laying position, catch ball, and land of feet before throwing
it back. Finally, execute the complete drill as intended.

If there is early success, vary the drill by changing the starting position of the keeper;
sitting down, laying on back, low crouch.

Coach's Notes

GOALKEEPING Goalkeeping Fitness Focus ----- Page - 46 -

 Fitness Drill # 4: Jumping & Diving

GK
2

1. GK runs across hurdles and:

a. dives over last hurdle, turning on side in air,
b. jumps over last hurdle, rotates in air to land facing coach (C), then dives,
c. jumps over last hurdle, jumps backward over same hurdle,
then dives again over the hurdle, turning on side in air
to
2. catch the ball thrown by coach with two hands.
Repeat (a)-(c) five times.

Coaching Points/Progression
Place enough hurdles or other obstacle to reach from the goal post the keeper is starting on to
about half way across the goal. If you want more extended dives from the keeper, you can place
the hurdles next to the post and adjust the point from where the keeper dives this way.

Place the hurdles close enough to force the keeper to small steps with knees up, avoiding long
strides. Select the right height of hurdles for your keeper.

Keeper runs across hurdles facing straight ahead which forces a rotation to face the ball.

Start with easy throws to allow for success and then progress to low, bouncing, high throws asking
for full extensions and increased leaping requirements. If you can, set this up at two goals so that
you can reverse direction after each turn. Otherwise do three sets going one way, reposition the
cones and do three sets the opposite direction.
Coach's Notes

GOALKEEPING Goalkeeping Fitness Focus ----- Page - 47 -

 Fitness Drill # 5: Run - Jump - Crouch - Throw

1
C

GK

GK
3
2

1. Coach throws ball in a high arc from behind the net over top of cross bar.
The ball should be aimed to come down between the 6 yd box and the penalty spot.

2. The GK waits for the throw at the top of the 18 yd box. When the ball is
thrown, GK runs towards it and jumps high to catch ball at it's highest point, one knee up.

3. After GK catches ball, GK in one continuous motion goes down to a crouching position,
then jumps up and throws ball back over cross bar to coach.

Coaching Points/Progression
It is important for the coach or server to get a lot of height on the throw to allow the keeper
time to run under the ball and get as high a vertical leap as possible.

Coach can start the throw for the ball to be closer to the keeper initially, or allow the keeper to
start closer to the goal. Then progress to longer run ups for the keeper.

It is important to train the keeper to time their run and jump to catch the ball at the highest
point possible. The second key point is for the keeper to smoothly drop into a low crouch after
the catch and immediately jump back up. This build leg strength.

allow keepers to stop, stretch or shake out the legs between repeats.

Coach's Notes

GOALKEEPING Goalkeeping Fitness Focus ----- Page - 48 -

 Fitness Drill # 6: Sideways Hop & Dive

10m
3 2

GK GK
1

1. GK stands sideways to a series of evenly spaced hurdles, facing towards coach.

2. GK hops sideways, both feet up together, across hurdles.

3. GK dives over last hurdle to save the ball thrown by coach.

Reverse direction, 5-10 times each way, giving GK time to stretch/shake legs out in between.

Coaching Points/Progression
Have high enough hurdles or obstacles to ask the keeper to jump high and especially get well
off the ground and extended for the dive.

Start with easy throws for easy catches and progress the difficulty of the save by throwing
harder, lower/higher, and further away from the keeper.

You can vary the drill by asking keeper to shuttle step over the hurdles or use any stepping
technique you like.

Coach's Notes

GOALKEEPING Goalkeeping Fitness Focus ----- Page - 49 -

 Fitness Drill # 7: Sprint - Jump - Dive

1
5m
1. GK sprints through cones (slalom)

GK
C

GK
3 2
2. After the last cone, GK gets in ready
position and
1. GK jumps over a set of cones/hurdles,
feet together.
3. dives to save ball thrown by coach.
2. After the last cone, GK crawls under a hurdle,
GK sprints back and repeats - 10 sets.
gets up into ready position and
1
C 5m 3. dives to save a shot from the coach.
GK

2 GK
3
GK sprints back and repeats - 10 sets.

Coaching Points/Progression
Drill 1:
GK runs through cones forcing body rotation and change of direction. You can vary to ask GK
to side step through cones for the last 5 sets. By varying the distance between coach and GK
you can change the nature of the save. Closer in requires GK to crouch low and make a reaction
or reflex save. The ball needs to be thrown to be within reach of the keeper. Further away allows
keeper to set more upright and hence facilitates a throw further away from the keeper for a more
extended save. Simulate possible game situations.

Drill 2:
The same points from drill 1 regarding varying distance and save apply. If you have no hurdle for
keeper to crawl under, just ask them to crawl on the ground through a small goal made with cones.
The lower the height of the hurdle, the more challenging for the keeper and the better the agility
training. Progress by asking GK to recover and save a second ball thrown the opposite direction.
Coach's Notes

GOALKEEPING Goalkeeping Fitness Focus ----- Page - 50 -

 Fitness Drill # 8: Balance - Sprint - Dive

3
GK

1. GK starts at penalty spot with back to goal.

GK runs backwards to goal line and bends down to touch the goal line.

2. GK sprints to top of 6yd box and gets set.

3. GK saves shot from top of penalty box.

Coaching Points/Progression
GK backwards run are small steps done as quickly as possible. Challenge keeper to see the
goal line before changing direction and sprinting forward. This trains vision and reaction speed.

GK should sprint out as fast as possible and set in a crouching height appropriate for the
distance of the shooter.

The shots should be varied from right at the keeper to low and wide, high and wide, and even
attempted chips over top of the keeper.

Ask the keeper to make a second effort to get control of the ball after giving up a rebound.

Vary by changing angle of shooter to goal forcing the keeper to run back from goal at the right
angle.
Coach's Notes

GOALKEEPING Goalkeeping Fitness Focus ----- Page - 51 -

 Fitness Drill # 9: Triple Dive - Recovery - Dive

7m

1,2,3

GK
C
4 5

GK is kneeling in the center of the goal, facing the coach.

Coach rolls ball (1) to the right of the GK. GK dives to side, gets ball, throws ball back to
coach, and returns to kneeling position. Repeat rolling two more balls (2,3) to the same side.

After the third ball, coach throws the last ball (4) high to the opposite post of the previous rolls.
GK now jumps from kneeling position (5) and dives to make a save. Do 3 sets on right
and 3 on left side.

Coaching Points/Progression
Vary rolls of the ball to force collapsing as well as extension dives. GK should throw ball back
to coach as they are coming back up to the kneeling position - all one fluid motion.

For the 4th ball and the diving save, GK needs to pop up from kneeling position and
transition into the dive right away - again in one fluid motion. If this proves to difficult initially,
allow keeper to get up from knees and set ina low crouch, then throw the ball for the save.

Progress the throws from easy, mid height, low paced to low/high balls with pace thrown just inside
the goal post.

Allow keeper time to recover and stretch/shake legs between sets.

Coach's Notes

GOALKEEPING Goalkeeping Fitness Focus ----- Page - 52 -

 Fitness Drill # 10: Rapid Fire

2 10 m

1 C

GK
3

Coach has five balls and throws them at the goal from position (1).

GK Takes proper position (angle, distance) and saves each throw.

As soon as GK has recovered from a save, the next ball is thrown.

Repeat with five balls from positions (2) and (3).

GK needs to recover very quickly after a save.

Coaching Points/Progression
It is important for coach and keeper to coordinate the distances to simulate game situation. From
this disatnce in a gam, the keeper would likely be 3-5 m off the goal line. If this is where you agree
to position the keeper, then it would not be fair for the coach to throw high lobs over the keepers
head. Throws should be hard and straight at the net at varying heights.

You can vary this drill by adjusting the keeper's distance from goal.

The key is for the keeper to recover quickly, get reset, and save again -

this is a FITNESS drill !!

Coach's Notes

GOALKEEPING Goalkeeping Fitness Focus ----- Page - 53 -

Goalkeeping

Tactical Drills
 Tactical Drill # 1: Breakaways

GK
B

A, B, C take turns dribbling on goal.

GK starting position is 3m off goal line. GK waits until attackers are at top of penalty box.

GK then comes out in a crouching position cutting attackers angle to goal.

GK keeps eyes on ball and gets in "set" position between the 6yd box and penalty spot.

GK waits for move and dives at ball at attackers feet or saves a shot.

Coaching Points/Progression
Stopping breakaways is a bit of an individual skill for the keeper as there are many ways to play
them. The key coaching points common to all techniques are:

1. React to the shooter's moves, do not anticipate (getting faked by body moves, footwork).
2. Move forward and set, never backtrack once a decision has been made to move out. Back-
tracking puts the keeper off balance and make it easier to score.

Some keepers like to come out early and make their bodies as big as possible by spreading arms
and keeping body fairly upright.
Others prefer to delay the run out to reduce the shooter's decision time for the shot or move on the
keeper. Some prefer to come out fairly upright and then crouch low as they set - keeping arms
close to body to be able to react to shots close to the keeper. You and your keeper need to
determine what works best and then perfect the technique through repetitions.
Coach's Notes

GOALKEEPING Goalkeeping Tactical Drills ----- Page - 55 -

 Tactical Drill # 2: Setting Up a Wall

Example:

XX
1

GK GK
2

1. GK stands at near post and looks in a straight line at ball. GK directs

wall such that the outside player is in line with ball, just blocking GK
view of ball.

2. GK then moves towards far post until GK sees ball around inside player of wall.

Coaching Points/Progression
In modern soccer more and more goals are scored from direct free kicks. The theory is that
this is due to the new style of balls with more dynamic flight patterns coupled with new shooting
techniques allowing the ball to get over the wall and then dip fast into the net.

The basic principles of setting up a wall have not changed. The closer to net the more players
in the wall, the further out the fewer. Typicall you start with one player in front of the ball from 35 m
out and adding a player for every 5 m closer to goal, having about 5 players at the top of the box.
You can use less if the kick is from the side of the net because it likely will be a cross vs a shot
and marking attacking players is more critical.

The keeper's position used to be at the far post because that is where the shooters would bend the
ball towards. With players' ability to hit the near post with a dipping shot, keepers need to decide if
they want to be more centrally. They still need to see the ball at all times to react to the shot.
Coach's Notes

GOALKEEPING Goalkeeping Tactical Drills ----- Page - 56 -

 Tactical Drill # 3: Corner Kicks

D
GK

AD D

A D
A
D
A
1. GK stands 2-3 steps off the goal line.

2. GK is positioned between center of goal and 3/4 way to far post.

3. GK positions defenders at posts and to mark attackers.

4. If GK has clear path to ball, GK attacks ball, jumps with one knee up to catch ball
or punch it out with one or both fists.

5. If GK has no path to the ball, GK plays angle to ball and prepares to make a save.

Coaching Points/Progression
The strategy to defend corner kicks is a team/coaching choice, not the keepers. You need to
decide if you want defenders at none, one, or both posts. This decision will affect the position of
the keeper. With nobody at the posts, keeper needs to more central, with one player at the post
keeper needs to be closer to the unattended post. The keeper needs to be ready for the counter-
move by the opponent. For example, if there is nobody at the near post and the keeper is closer
to the mear post, the corner may be delivered to the far post tp get an attempt at goal as the
keeper is repsositiong (as opposed to being set). Repositioning may be difficult by opposing
players blocking the way.
The biggest decision the keeper makes is if they will come out of goal to catch or punch out a
high cross. The keeper must see a clear path to the anticipated point of catching the ball and,
once committed, must come out to make contact with the ball. Typically goalies should be able
to get to the ball inside the 6yd box (between the posts). Anything further makes the keeper more
vulnerable and leaves the net unattended.
Coach's Notes

GOALKEEPING Goalkeeping Tactical Drills ----- Page - 57 -

 Tactical Drill # 4: Pass Backs

1. From center of field, D plays ball to GK stronger foot

(right is shown) to side of goal.
3

GK
2. Once GK knows where ball is going, GK quickly moves to
receive ball. 2
1
D

GK
3. Without pressure, GK can play ball long or pass it on
2nd or 3rd touch. GK then returns to center of goal.

If D has ball on either side of field, then D plays it straight

back to same side of goal

Coaching Points/Progression
Pass backs are an emergency measure when defenders are under pressure without any passing
options. Some pass backs are part of a slow build up strategy and occur without pressure.

There are many ways, some risky, to play pass backs. The keeper's ability to play the ball with
feet is one determining factor, the speed of opposing forwards attempting to put direct pressure
is another. We recommend to consider:
1. Within the defending third, always pass back to the side of the goal.
2. As much as possible, pass the ball back to the strong foot of the keeper so they can clear
the ball on their first touch if necessary, without requiring touches to move the ball from one
foot to the other.
3. If there is any threat from an opposing player, clear the ball on first touch as deep as possibly -
do not dribble it around inside the box.
Make sure you keeper and defenders/players know how to react to different situations.
Coach's Notes

GOALKEEPING Goalkeeping Tactical Drills ----- Page - 58 -

 Tactical Drill # 5: Goal Kicks

Goal kicks can be taken from any spot on the 6yd line,
regardless on which side of goal the ball went out.

D
This is a tactical opportunity to change the side of play
for the kicking team.

GK
Goal kicks can be taken short to an open defender to
build an attack or very deep into the other half.

Coaching Points/Progression
How to play a goal kick is baswed on the team strategy and tactical direction provided by the
coach. The keeper's role is to read the play and decide which tactical option to implement. If
necessary, the keeper can direct team mates to move into the proper positions.

Keepers need to deliver the ball accurately and with the right pace. This is where leg strength
developed in other drills is important. Passing skills can be developed by keepers
running some of the passing drills in our other practice books, or by participating in team
passing drills.

Coach's Notes

GOALKEEPING Goalkeeping Tactical Drills ----- Page - 59 -

 Tactical Drill # 6: Crosses

GK needs to change position relative to where the ball is crossed from.

X1
If ball is near goal line (X1) GK1 plays it like a corner kick and
positions closer to near post as ball approaches the goal. X2
As the ball moves away from line and closer to goal,

GK2
GK comes towards ball to cut the angle (X2/GK2)

GK1
GK must play shot first, be ready for cross.

Coaching Points/Progression
The keeper needs to be mentally ready and physically positioned to react to either a cross or a
direct shot on goal. Nobody can be prepared for both at the same time. The closer to the goal line
and the further away from goal the opponent with the ball is, the more the keeper can decide to
play a cross. As the opponent moves away from the goal line and/or decreases distance to goal,
the more likely a direct shot becomes. The keeper needs to decide at which point a shot is more
likely and then position themselves for a shot. If they do this and a cross is played, the keeper
needs to pivot and get set for a shot from where the new position of the ball.

Whether or not a shot is more likely also depends on the number and position of the defenders.
The more they block a shot, the more likely a cross becomes.

This is where the pivoting drills as well as the game situation drills train the keeper.

Coach's Notes

GOALKEEPING Goalkeeping Tactical Drills ----- Page - 60 -

 Tactical Drill # 7: Wide Distribution Throws

Attackers play 6v6 in one half. 2

A D
1. A starts play with a long ball into the penalty box. A 2
A D
1 A D
2. GK comes out and catches ball, being pressured by D

GK
D A
attackers. GK throws a long ball towards one of the
small wide goals at the center line. At the same time
a defender sprints to receive the ball thrown by GK. D
A

Coaching Points/Progression
The attackers put light pressure on the keeper to distact them, but allow keeper to cleanly get to
the ball. This is a distribution drill, not a "control the box" drill.

As soon as keeper has control of the ball, two players must break wide towards the small
goals positioned at the half line.

Keeper must throw the ball ahead of the breaking players.

Try various distances of the throws to work on accuracy and determine the strength of your keeper.
Younger keepers may not have the range and you may not wish to do this in a game situation.
Keepers need to develop upper body strength and proper throwing technique, either a motion
from the side of the body or an overhead or angled overhead throw. You want to get some videos
from pro goalies for your keeper. Push-ups are a simple way to develop upper body strength.
Coach's Notes

GOALKEEPING Goalkeeping Tactical Drills ----- Page - 61 -

 Tactical Drill # 8: Penalty Kicks

There are two main theories about saving penalty kicks:

1. Guess the corner of the shot and dive there as the shooter is about to strike the ball.

2. React to the kick by:

a. keeping eye on the ball.

b. as shooter approaches ball, the shooter's planting foot comes into the GK's vision.

c. GK looks at direction of planting foot just before kicking foot strikes the ball. Ball will
likely go into direction in which the planting foot is pointing.

d. GK sees ball move and immediately reacts to shot.

Coaching Points/Progression
The choice of either of the two basic strategies above is just one component of saving penalty
kicks. Just as critical, if not more critical, is the psychological aspect of the penalty kick.

We believe in one key principle:

THE PRESSURE TO SUCCEED IS ON THE SHOOTER - NOT THE KEEPER. SHOOTERS

EXPERIENCE MORE FEAR, NERVOUSNESS AND ANXIETY THAN KEEPERS.

Your keepers must believe this. They need to approach the penalty kick with confidence, showing
the shooter that they BELIEVE they will stop the shot or that the shooter will miss. Some keepers
like to distract shooters by walking towards the ball, talking to the shooter, or jumping with arms
flailing prior to the shot. Others simply get in goal, stare at the shooter and then focus on the shot.

Coach's Notes

GOALKEEPING Goalkeeping Tactical Drills ----- Page - 62 -

 Tactical Drill # 9: Organizing Play

The goalkeeper is ideally suited to organize the entire team because GK has the vision
of the entire field.

Play a half field game using 6 attackers against the GK and 4 defensive players.
Attackers always start with the ball.

GK must tell defenders whom to challenge and whom to mark. Coach stops play at
random and awards the attacking team a free kick. GK sets up wall and positions
defenders.

Coaching Points/Progression
The more advanced your team and the more experienced your keeper, the more relevant it
is for the keeper to organize the play. To do this, keepers need to understand the game plans,
strategies, and tactics. They need to know the roles of each player in the system. They also
need to know the strengths and weaknesses of their team mates so they don't instruct them
to do things that puts them at risk. Keepers must communicate briefly, concisely, and clearly
to avoid confusion. Their team mates must have confidence that the keeper knows what they are
saying and must recognize them as a leader, if not the coach's tactical extension on the
field. This will take quite some time to develop.

Besides running this drill, we recommed for the coach to include keepers in all tactical discussions
and have extra discussion if there isn't opportunity during practice. Also, reinforce this role
during every practice scrimmage or drill involving game situations. Monitor the keeper during
competition and have feedback discussions. If this works well, it's like an extra player on the field.
Coach's Notes

GOALKEEPING Goalkeeping Tactical Drills ----- Page - 63 -

 Tactical Drill # 10: Long Balls

A
D1A1 A2 D2

GK

A plays a long ball to goal. A1/D1 and A2/D2 chase ball in. GK starts
near top of penalty box, sprints out and clears ball into other half.

If GK cannot get to ball before A/D pair, then GK retreats to 6yd box and
defends the A v D game.

Coaching Points/Progression
The keeper's distance away from the goal line depends on where the ball is. keeper must avoid
being surprised by a long arcing shot over top of the head. We recommend keepers to be at the
top of the penalty box when the ball is in the other half, up to the half line. As the play comes into
the keeper's half, kepers stay further back.

The key decision by the keeper on a long ball in is "can I get to the ball first?". If the answer is
yes, then the keeper goes for it and clears the ball. If the answer is no, then the goalie quickly
retreats to the top of the 6 yd box or further back and gets ready to play a breakaway on goal.

In this drill, vary the angle of the initial pass and the angle of the long ball in. Ask the pairs chasing
the ball to vary their aggressiveness giving the keeper different scenarios to look at.

If there are any questions about the keeper's decision and play, have a quick discussion.
Coach's Notes

GOALKEEPING Goalkeeping Tactical Drills ----- Page - 64 -

Goalkeeping

Scrimmages
 Scrimmage # 1: 4v4 from two Sides of Goal

X
X
O

GK

20m
X O
O
X O
20m

X play 4v4 against O. Teams can score from either side of goal.

Emphasize quick passing and shots as well as quick switches to other side of
goal forcing GK to turn around quickly and get set for new shot from new angle.

Coaching Points/Progression
This also serves as a great goal scoring drill for the team, consider getting your starters engaged
in the exercise and ask them to play at regular game intensity.

Encourage lots of shots - rememember the field of play is much smaller than the penalty box.

Encourage lots of switches from half to half forcing the keeper to pivot in goal and readjust
their angle.

For progression purposes you can reduce the size of the field OR add a second ball.

Observe the keeper and help if necessary by reminding of proper crouch position relative to the
distance of the ball and encourage them to challenge the shooters. Do not let your keeper to be
passive and stand waiting for a shot.
Coach's Notes

GOALKEEPING Goalkeeping Scrimmages ----- Page - 66 -

 Scrimmage # 2: 4v2 in Penalty Area

GK starts play by throwing a ball to an attacker (X).

X must get players into shooting positions quickly and X

take shots from any angle and distance.
X

GK
Have balls available for GK to restart play quickly after a shot. O
O
X X

Coaching Points/Progression
Keeper always plays angle to ball and comes out to challenge the shooter. This will provide the
attacking team with opportunities to pass to an open player thus putting the keeper completely
out of position. That is exactly what you want from this drill. It will force the keeper to quickly adjust
position to challenge the new shot with a new angle. Also, if attackers take a quick shot after
putting the goalie out of position, then the keeper will have an opportunity for a reaction or
reflex dive. This puts to use many of the techniques you have trained so far.

There will likely quite a few situations where the keeper will deflect a ball back into play. This
requires the keeper to quickly recover and get reset.

Do not allow your keepers to stay on the line and be passive or to give up after a save.

Coach's Notes

GOALKEEPING Goalkeeping Scrimmages ----- Page - 67 -

 Scrimmage # 3: 4v2 or 1v1

X play 4v2 against O outside the penalty box.

X O
X set up a shot from outside or pass the ball into the
area to another X making a run to play 1v1 on GK.
X O

GK
Encourage lots of shots and mix with 1v1.
X
X

Coaching Points/Progression
The key point here is for the goalie to be alert and adjust their position relative to the ball
constantly. As the ball is outside the penalty box, the keeper can be a few steps off the line.
It is recommended that when the ball is near the top of the box, the keeper stays one or two steps
maximum off the line.

Keeper also needs to shift sideways to play the proper angle to the ball. A rule of thumb
is to have the keeper be in a straight line between the ball and the center of the goal.

Experience will train proper positioning to the point where it must be intuitive.

If you feel the keeper is not in an optimal position, freeze play and have the keeper stand
behind the ball and a player stand where the keeper was. This gives the keeper a perspective from
the shooter's position and may get him to adjust better in the future.
Coach's Notes

GOALKEEPING Goalkeeping Scrimmages ----- Page - 68 -

 Scrimmage # 4: 3v3 on Two Goals

3m

3m
K
O

G
X
O

16m
O
X
X

16m

Make two 3m wide goals adjacent to each other in the corner of the field.

One GK covers both goals.

X and O can score on either goal.

Coaching Points/Progression
The keeper is challenged to clearly be in one of the goals to protect it against a shot. The
attackers will spot this and try to take a shot on the open goal. This is what you want. It forces the
keeper to focus on one goal but train themselves mentally and physically to react to a different
situation. This should force some quick foot work by the keeper as they constantly adjust position
and pivot to save a shot on the open goal.

Depending on the success of the keeper or the shooters, adjust the size of the goals to
give the keeper a fair challenge.

Coach's Notes

GOALKEEPING Goalkeeping Scrimmages ----- Page - 69 -

 Scrimmage # 5: 3v3 with Two Balls

Play 3v3 in the penalty box using 2 balls. O

X
O
X and O can both score on goal. X

GK
GK needs to decide which shot to play based on the O
most dangerous position.
X
Teams are encouraged to shoot at any opportunity.

Coaching Points/Progression
This drill will initially cause confusion amongst the teams playing the 3v3, particularly if a player
from each team is in possession of a ball. Their team mates will be torn between challenging the
player from the opposing team and getting in position to receive a pass from their own player.
Step in and encourage them to use potential inaction by the opponent to shoot on goal. the
more shots the better.

Keepers will be torn about which ball to defend. This may freeze them in a spot where they can't
stop either shot. They need to decide which ball is the most dangerous and then stay with
that ball. At the same time they need to use their peripheral vision to see if the other ball is moving
in a more dangerous spot. they then need to shidt podition and defend it.

A safe initial strategy for the keeper is to stay with the ball they were defending until it no longer
appears dangeorus and not to worry about the second ball in the mean time.
Coach's Notes

GOALKEEPING Goalkeeping Scrimmages ----- Page - 70 -

 Scrimmage # 6: Crossing and 4v2 in the Box

X5
X1

X3 X2
O
X4 O
GK

X1 dribbles ball towards goal line and crosses it into box.

X1 then joins three other X and plays 4v2 on goal.

GK decides to catch crossed ball or stay in goal.

When play is done, X5 crosses and X4 takes spot of X5.

X's vary from where they cross ball

Coaching Points/Progression
The keeper needs to decide whther or not to come out and pick off the cross. If they come out,
keeper needs to make contact with the ball and either catch or clear with a punch out. If keeper
decides to stay in goal then they need to set and play the proper angle for a shot or header.

Encourage the players crossing to vary their cross from low driven crosses to high crosses to
far post and to drop at various distances between the 6yd line and the penalty spot.

keepers need to train to play low driven crosses like a shot and dive outward (toward penalty spot)
to save the ball.

Coach's Notes

GOALKEEPING Goalkeeping Scrimmages ----- Page - 71 -

 Scrimmage # 7: 4 x 1v1 in Penalty Box

X1/O1, X2/O2, X3/O3, X4/O4 play

X2
four 1v1 games in the penalty box.

O2
Players try to take as many shots as
possible.

GK
GK sets to play the most dangerous

X1
O1
shot and constantly adjusts with the play.

Mix up pairs every 2 minutes. O4

O3
X3
X4

Coaching Points/Progression
This is an extreme challenge for the keeper. You may choose to start with two balls and play
2 x 2v2. Once you progress to 4 x 1v1 it is important for the keeper to pick the most
dangeorus/closest pair and play the shot.

After a save or attempted save, the keeper needs to recover quickly to get ready for the
next shot at goal.

Ask the pairs not to shoot until the keeper has recovered from the previous shot.

Coach's Notes

GOALKEEPING Goalkeeping Scrimmages ----- Page - 72 -

 Scrimmage # 8: GK in 1v1

GK

A plays 1v1 against GK in a 10m x 10m grid.

A scores a point by dribbling the ball over any side line.

GK scores point by taking ball away from A by diving on ball and

getting control with the hands.

Coaching Points/Progression
Attacker cannot attempt to cross the same goal line of the square twice in a row. They must
choose another goal line.

Keeper needs to stay close to attacker and focus on the ball. If the keeper is on the line that
is being attacked, keeper needs to crouch low and keep eyes on the ball. They need to be
ready to dive on the ball leading with the shoulder when the attacker makes a move and the
ball is moved further away from the attacker's body, i.e. a slight loss of control by the attacker.

if the attacker turns for a different goal line, that may also be a moment to dive at the ball. If not,
then keeper has to quickle chase the attacker to the other line and potential dive on the ball
from a side angle without commiting a foul

Coach's Notes

GOALKEEPING Goalkeeping Scrimmages ----- Page - 73 -

 Scrimmage # 9: 4v6

On a field twice the size of the penalty box, A play 6v4 vs. D.
A
As try to score. After D gains possession they must pass the A
ball to a player D making a run outside the field. D
A D
A

GK
Play then restarts with As. D

D
GK must organize defenders and provide clear instructions A
on challenging & covering. A

Coaching Points/Progression
The key point of this drill is for the keeper to read the play and provide instructions to the
defenders. They need to call players by name and be specific which player (by number or name)
to challenge and to shout out who needs to cover/mark which attacker.

At the same time the goalie must shift with the play and be ready to save a shot or play a cross.

If the attackers are struggling due to the effectiveness of the defenders, then remove a defender
and play a 3v6.

After losing possession, attackers need to pressure the defender with the ball to quickly
regain possession and get a shot on goal.

Coach's Notes

GOALKEEPING Goalkeeping Scrimmages ----- Page - 74 -

 Scrimmage # 10: 2v5 in Penalty Box

5 attackers v 2 defenders play freely inside the penalty box.

A
Attackers must set up and get as many shots as possible. A
A D
They need to move quickly forcing GK to move with play

GK
A
and adjust position. D

Coaching Points/Progression
Keeper needs to make sure one of the defenders always challenges the ball and the second
defender covers (provides support) and cuts off passing lanes.

This drill should result in many quick passes forcing the keeper to shuttle with the changes
of direction of the attack and set into the "ready" position fast.

Reflexes will be trained and it is through this repetition that the keeper gains intuitive
experience on angles and proper position.

Stop play and have keeper analyze their position if you think it is not optimal and the keeper
had the time and opportunity to adjust.

Coach's Notes

GOALKEEPING Goalkeeping Scrimmages ----- Page - 75 -