PRINT & GO

PRACTICE PLANS & DRILLS

GOALKEEPING
Intermediate & Up
 TABLE OF CONTENTS

Acknowledgement
Introduction
Our Philosophy
Usage Recommendations
Practices Summary Matrix
Season Practice Sequences
Print & Go Practices
• # 1 Catching, Diving, Breakaways, Distribution
• # 2 Reaction, Flexibility, Diving, Wall
• # 3 Diving, Jumping, Corners, 1v1
• # 4 Jumping, Diving, Abdominals, Pass Backs
• # 5 Strength, High Balls, Goal Kicks, Reading Play
• # 6 Ball Handling, Leg Strength, Dives, Crosses
• # 7 Refex Dives, Leg Strength, Distribution
• # 8 Agility, Change of Direction Dives, Penalties
• # 9 Continuous Diving, reaction, Organizing Play
• #10 Catching, Back Dives, Angles, Long Balls
Warm Ups
• # 1 Catching, Diving
• # 2 Flexibility, Coordination
• # 3 Coordination, Catching
• # 4 Jumping, Abdominal Strength
• # 5 Jumping, Flexibility
• # 6 Ball Handling, Reaction
• # 7 Leg Strength, Catching
• # 8 Agility, Catching, Recovery
• # 9 Catching, Jumping, Diving
• #10 Catching, Running, Passing
Technique Drills
• # 1 Diving, Distribution
• # 2 Reaction Dives
• # 3 Jumping, Diving
• # 4 Backward Dives
• # 5 Diving after Motion
• # 6 Turn & dive, Bouncing Balls
• # 7 Refex Dives
• # 8 Change Direction & Dive
• # 9 Continuous saves
• #10 Diagonal Backward Dives
 TABLE OF CONTENTS

Fitness Drills
• # 1 Diving, Recovering
• # 2 Circle Dives
• # 3 Jump from lying position
• # 4 Jumping and Diving
• # 5 Run-Jump-Crouch-Throw
• # 6 Sideways Hops and Dive
• # 7 Sprint-Jump-Dive
• # 8 Balance-Sprint-Dive
• # 9 Triple Dive-Recovery-Dive
• #10 Rapid Fire
Tactical Drills
• # 1 Brakaways
• # 2 Setting Up a Wall
• # 3 Corner Kicks
• # 4 Pass Backs
• # 5 Goal Kicks
• # 6 Crosses
• # 7 Wide Distribution Throws
• # 8 Penalty Kicks
• # 9 Organizing Play
• #10 Long Balls - Incoming
Scrimmages
• #1 4v4 from two sides of goal
• #2 4v2 in penalty area
• #3 4v2 or 1v1
• #4 3v3 on two goals
• #5 3v3 with 2 balls
• #6 crossing and 4v2 in penalty box
• #7 4 x 1v1 in penalty box
• #8 GK in 1v1
• #9 4v6
• #10 2v5 in penalty box
 ACKNOWLEDGEMENTS

This book is dedicated to all coaches, players, parents and offcials 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 feld 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 confdence.
“ Your team will gain confdence.
“ 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.

Over time, we will augment 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 ftness 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 fow 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 diffcult 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 ft 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 specifc 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 feld 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, ftness 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 ftness 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 ftness work.

End with a scrimmage and feel free to adapt them or change them to ft in with your team’s needs.

After the practice, have a quick meeting again for going over the practice briefy, invite comments from the
keeper(s), congratulate them on their effort and improvement and give them encouragement and a specifc
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 fow. 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.

Feedback

We always look for ways to improve. So any suggestions are welcome. Please E-mail them to
[email protected] .
Practice # Practice Focus
1Catching
Diving
Breakaways
Distribution
2Reaction
Flexibility
Diving
Wall
3Diving
Jumping
Corners
1v1
4Jumping
Diving
Abdominals
Pass Backs
5Strength
High Balls
Goal Kicks
Reading Play
6Ball Handling
Leg Strength
Dives
Crosses
7Re ex Dives
Leg Strength
Distribution

8Agility
Change of Direction
Dives
Penalty Kicks
9Continuous Diving
Reaction
Organizing Play

10Catching Backward Dives Angles

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

Print & Go

Practices
 GOALKEEPING # 1
Practice Focus: Catching, Diving, Breakaways, Distribution
Stretch #1 - Upper Body
Warm-Up: Catching, Diving GK stands legs shoulder width apart and:

1. Shuttle Run/Stretch #1 2. Sit and Catch/Stretch #2 -holds ball in hands, arms straight and
extended back over head, holds 20 secs

GK
S
GK

1 S 3m - holds straight out 20 secs

- holds straight back through the legs, 20 secs
1 GK sits with legs apart. S throws ball at GK, - repeat two more times
2 1 changing pace of throws. GK catches, recovers
to sitting position and throws ball back. Extend Stretch #2 - Hamstrings GK
6m GK to fall backwards and sideways. sits with legs apart, holding
ball. Extends hands
1. while GK & S sidestep across goal, 3. Kneel and Catch/Stretch #3 over right foot and holds 20 secs.
S throws ball diagonally at GK.. Alternates three times on each side
GK

S
(high, chest high or on ground) 3m Stretch #3 - Shoulders
2. GK catches or picks up ball and GK stands 2 steps from goalpost,
GK on knees. S throws ball at GK,
throws it straight back to S. extends arm over head, and leans with
changing pace of throws. GK catches,
3. shuttle back and forth across goal same arm against post. Lets body weight
recovers and throws ball back. Extend GK.
6 times drop onto arm. Hold each side 3x for 20 secs
Technique: Diving, A
Dive & Distribute
Distribution 2
1. S throws low ball to GK right.
Crouch & Dive 2. GK dives, saves, recovers and 1
GK

S
5m throws ball to A. GK returns to G
S 3
center of goal. K
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
GK dives and catches. throws ball to B. 4
Increase difficulty as appropriate Repeat B 11m
Fitness: Diving, Recovering GK A

Two GK work together. A 4

1. GK A rolls ball to left of GK B 6m

3 1
3. throws to GK A,
GK B

4. who has moved straight across GK B.

Coming back GK B rolls and GK A dives. B 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
goal line. GK waits until attackers A Teams can score from X X
are at top of penalty box. either side of goal.
GK then comes out in a crouching Emphasize quick passing O
B 6m
position cutting attackers angle to goal. and shots as well as quick X O 20
GK

GK keeps eyes on ball and gets in switches to other side of GK m

"set" position between the 6yd box and goal forcing GK to turn
penalty spot. around quickly and get X O
C O
GK waits for move and dives at ball at set for new shot from
attackers feet or saves a shot. new angle.
Copyright 2006 by Sauder Consulting Inc. www.soccerpracticebooks.com
GOALKEEPING AGES 11 TO ADULT
Print and Go Practices ----- Page - 11 -
 GOALKEEPING # 2
Practice Focus: Reaction, Flexibility, Diving, Wall

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
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 ball; throws low (knee height); medium (stomach height); high (chest to head); and over head. GK catches and throws ball back. Coach

Technique: Reaction Dives

1m 5m

GK
A

1 3

Fitness: Circle Dives

GK is in the center of a circle made with 8 balls. Each ball is 6m away from GK.
GK dives to each ball, touching it with the leading hand (i.e. GK starts with a dive to left, left hand touches ball). GK recovers to center and dives
After one turn, GK goes around the other way diving toward other side. GK

Tactical: Setting up a Wall

1. GK stands at near post and looks
in a straight line at ball. GK directs 1
wall such that the outside player is
in line with ball, blocking GK view of ball. G
K x x
G o passes.
K
The number of players in wall is the coach's decision based on position of ball. GK must know coach's strategy to set up the

Copyright 2006 by Sauder

GOALKEEPING AGES Consulting Inc.
11 TO ADULT Print and Go Practices ----- Page - 12 -
 GOALKEEPING # 3
Practice Focus: Diving, Jumping, Corners, 1v1

Warm-Up: Coordination, Catching

1. GK runs from goal line to the top of the penalty area and back. While running, GK tosses ball with right hand over head and catches with left hand.
2. Upper Body Stretch
3. GK stands with legs apart, knees slightly bent, and holds ball behind head. GK drops ball and bends forward to catch it moving hands through legs.
4. Hamstring Stretch

5. GK lies on stomach holding ball in hands with arms extended straight ahead. GK throws ball straight up, turns on back and catches ball.

6. Shoulder Stretch

7. GK is 2 steps off the line. Coach throws ball from penalty spot over GK head. GK jumps and tips ball with finger tips over cross bar.

Technique: Jumping, Diving

Diving:
1. GK stands with legs spread and holds ball at 1. GK stands 1 step off goal C
right foot. line in crouch position.
2. GK rolls ball through legs, turns and dives to 2. Coach (C) throws high ball hold on to ball.
3. Alternate right and left and vary pace of ball 3. GK jumps up and deflects ball GK
to increase reflex speed of turn/dive. over cross bar or catches it

Fitness: Jump from lying position

GK lies on stomach facing goal.

Coach (C) throws ball high over cross bar.

GK jumps up and catches ball at highest point.

While still in air, GK throws ball back over cross bar to coach.

First get GK to catch ball at high point; then attempt to throw ball back in same motion.

Tactical: Corner Kicks

GK stands 2-3 steps off line.
D X
GK position is between middle
A X
of goal and 3/4 way to far post.
D
GK positions defenders. A
GK

If GK has clear path to incoming ball,

A GK
GK goes out, jumps and catches D
with one knee up. A D
If GK can't go and reach ball, play D
angles to ball to make save.

Copyright 2006 by Sauder Consulting Inc.

GOALKEEPING AGES 11 TO ADULT Print and Go Practices ----- Page - 13 -
 GOALKEEPING # 4
Practice Focus: Jumping, Diving, Abdominals, Pass-Backs

Warm-Up: Jumping, Abdominals

1. Jumping
a. GK faces hurdles or a large bag.
b. GK jumps over bag and makes 1/2 turn in the air.
c. GK lands facing bag. d. repeat

2. Upper Body Stretch

3. Abdominal Strength
GK lies on back, ball in hands and arms stretched 7. Rapid
behind head. GK rolls one complete turn and when 4-6 players line up at tyop of box and shoot, giving GK enough time to recover lying
knees towards chest.

Technique: Backward Dives

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.

Fitness: Jumping & Diving

1. GK runs across hurdles and a.dives over last hurdle
b. jumpsover last hurdle and then dives
c. jumps over last hurdle, then jumps backwards over last hurdle, then dives to
2. catch high ball thrown by coach.
2
1
Repeat each different move 5 times. Coach and GK must make sure timing of
throws allows GK to make successful diving catch. Speed of run and throw can be varied. C

Tactical: Pass Backs

1. From center of field, D plays
ball to GK stronger foot (right is shown) 3 to side
G of goal.
2. Once GK knows where ball is going,
GK quickly moves to receive ball. 2K

G 3. Without pressure,
can score on either goal. O
K ball long or pass
touch. GK then returns to center of goal.

If D has ball on either side of field, then plays it straight back to same side of goal

Copyright 2006 by AGES

Sauder 11
Consulting Inc.
GOALKEEPING TO ADULT Print and Go Practices ----- Page - 14 -
 GOALKEEPING # 5
Practice Focus: Strength, High Balls, Goal Kicks, Reading Play

Warm-Up: Jumping, Flexibility

1. Jumping
a. Throw ball high over goalkeeper's head.
b. Goalie jumps timing catch of ball at it's highest point.
c. While reaching for ball, goalie pulls one knee up to chest.

GK
GK

2. Upper Body Stretch

3. Catching
a. Throw ball from 5 m away at GK chest high.
b. GK jumps just enough so that ball meets body at the pectorial muscles.
c. GK bends arms and cradles ball into chest. header. Goalie goes to catch ball high, knee up.

Technique: Diving after Motion

1. Double Jump Dives
1
C
GK

GK 2
5m
1. GK jumps back and forth over hurdle
2. As GK lands after jumping backwards over hurdle, coach (C) throws ball to side of GK for a diving save. Alternate sides of throw.

Fitness: Run-Jump-Crouch-Throw
1. Coach throws ball in a high arc from behind the net over
The ball should be aimed to come down between the 6 yd box and the penalty spot.
GK

2. The GK waits for the throw at the top of the 18 yd box. When the ball is
GK

thrown, GK runs towards it and jumps high to catch ball at it's highest point, one knee up. 2 3

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

Tactical: Goal Kicks

Goal kicks can be taken from any spot on the
top of the 6 yd box, regardless on which side of Play a 3v3 in penalty box with two balls. the goal the ball went out, i.e. ball goes
on the right of GK, kick can be taken on left. This GK GK will be challenged to decide which of
is an important tactical opportunity to quickly change the two balls is in a more dangerous position.
the point of attack to uncrowded side of field. GK gets ready to play angles for more dangerous GK
Decide on taking a short kick for build-up play or a long shot. This can change quickly based on the play O
kick for fast attack. Place ball on a "fluffy" part of grass developed by the two teams.
to get foot underneath ball for a stronger kick. Therefore, GK is constantly observing - deciding -
X O
If GK has poor kick, use a defender. If defender shifting - getting ready - saving. takes kick, the opponent will not be off-side on a

Copyright 2006 by Sauder Consulting Inc.

GOALKEEPING AGES 11 TO ADULT Print and Go Practices ----- Page - 15 -
 GOALKEEPING # 6
Practice Focus: Ball Handling, Leg Strength, Dives, Crosses
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. 6. Shoulder Stretch.

2. Upper Body Stretch

3. Coach throws balls from top of 6 yd box G

softly about 2m to side of goalkeeper. K
Goalkeeper takes two quick steps and
catches ball. Alternate sides and vary height 10m
of throw from stomach level to overhead.
Technique: Turn & Dive, Bouncing
2. Save Bouncing Ball
Balls
GK stands sideways to hurdles or
1. Jump - Turn - Dive
GK

GK sits with back to hurdles 1 2 other obstacle, facing coach (C) 1

or bag or other obstacle. C 1. C throws bouncing ball to
1. On command "go", coach side of obstacle. C
10m G
(C) throws ball towards GK 2. GK dives and saves. 10m K
2. GK jumps up, turns and GK now stands on other side of
dives over obstacle to make save. obstacle and saves next bouncing ball.

Fitness: Sideways Hop & Dive C

GK stands sideways to a series of hurdles/obstacles,

facing coach (C).
1. GK hops sideways, with both feet up over obstacles, and
10m

2. dives over last obstacle to save ball thrown by coach. 2

GK gets up, shakes out legs and hops in reverse direction.
Keep alternating direction.
Make sure GK has time to stretch/relax/shake legs between hops.
Coach must time throw so that GK has chance of making save. 1
Tactical: Crosses A Scrimmage: Crossing & 4v2 in Box
2 X5
GK needs to change position relative to where X1
ball is being crossed from. A X1 dribbles ball towards goal
1.The closer the ball is to goal, the closer 1 line and crosses it into box.
GK has to be to near post. X1 then joins three other X
GK 1 and plays 4v2 on goal.
2.The further the ball is from goal ,
GK decides to catch
the more GK can move off goal line. GK X2
crossed ball or stay in X3
In situation 1 shown, GK must play angle for shot to 2 O X4
goal. When play is O
near post and be ready for cross. done, X5 crosses and
In situation 2 GK plays off line to come out and catch X4 takes spot of X5.
crossed ball, no threat of direct shot from that position. X's vary from where they cross ball
Copyright 2006 by Sauder Consulting Inc. www.soccerpracticebooks.com

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

 GOALKEEPING # 7
Practice Focus: Reflex Dives, Leg Strength, Distribution

Warm-Up: Leg Strength, Catching

7m 3
1. GK jogs from goal line to top of penalty box 5. Jumping in and out of square.
and back, raising knees towards chest while
jogging. Do three sets. GK is in square and jumps out
1. sideways with feet together and catches ball C GK
thrown by coach (C) while in air. After landing, GK 2 4 hops back
2. Upper Body Stretch
3. GK is in crouch position 2m off goal line. 2./3./4. Repeat jumping forward, to GK right and backward.
Coach throws ball over head and GK jumps Coach must time throws to allow GK to catch while off the ground.
up to catch ball. C
6. Shoulder Stretch
4. Hamstring Stretch
7. Overhead throws
Coach throws ball over GK towards far post. GK back tracks and catches ball or dives and pushes it pa

Technique: Reflex Dives

10m 1. GK runs from center of goal to goal post and
GK is on goal line, facing 2. Coach (C) throws ball to center of the back of the goal. GK
1 3
has legs spread and:
goal as GK comes back up from
1. rolls ball through legs 1 10m
C
3. After touching post, GK gets back 2 to coach. GK turns
quickly and saves
GK

up quickly and dives to save ball thrown by coach. GK

2. shot by coach
Time pace of ball from GK to coach 2
Time runs and throw so that GK is able to dive and make save. such that shot from coach com

Fitness: Sprint-Jump-Dive
1m 1
GK GK
C 5m GK GK

2
3
1.GK runs quickly through cones. After the last cone GK faces coach (C)
gets in "ready position" and
2. dives to save ball thrown by coach.
3. GK gets up and sprints back to first cone. Repeat 10 times.
Tactical: Wide Distribution Throws
Attackers (A) play 6v6 against defenders (D)
1. A kicks long ball into penalty box.
2. GK comes out and catches ball, runs forward and throws wide towards or through
the small goals made by cones on A
either side of field. 1
GK

3. Player from defending team runs wide to receive ball.

Adjust position of wide target goals to match age and strength of players.

DA

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

 GOALKEEPING # 8
Practice Focus: Agility, Change of Direction Dives, Penalty Kicks

Warm-Up: Agility, Catching, Recovery

1. Goalkeeper sits on ground, legs apart, holding 4. Hamstring Stretch ball out in front of body.
GK tosses ball straight up, lifts legs, moves hands 5. GK stands with legs apart, ball in hands and
under and through legs and catches ball before it bends forward holding ball on ground between legs. hits the ground.
and quickly turns and dives to get ball.
2. Upper Body Stretch GK needs to coordinate pace and direction of ball to provide various speeds and angles

3. Catch and Roll

X1 GK X2 6. Shoulder Stretch.
1 2

10m 10m
GK is three steps off the goal line. Coach throws ball high to the side of
1. X1 throws ball to GK. GK catches and rolls throws second ball, then after save and recovery throws third ball. Repeat.ball on ground b
2. repeats with X2

Technique: Change Direction & Dive

1. Turn and Dive

GK stands with ball in hand. GK

GK tosses ball backwards over head. GK turns and dives to catch ball.

Aim to have the ball come down 2-3 m behind GK Alternate sides and keep repeating.

Fitness: Balance-Sprint-Dive

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

GK runs backwards to goal line, touches ground and

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

3. shot from top of penalty box, taken by coach (C).

Tactical: Penalty Kicks

There are two main theories about saving penalty kicks:
1. Guess where the ball is going and dive before the ball is kicked.
2. React to the kick and dive after the ball is struck by the kicker. We subscribe to the reaction theory and suggest:
a. keep your eye on the ball, not the kicker.
b. when the planting (non-kicking) foot is placed, look at where GK
it is pointing. That is most likely going to be the direction of the kick. c. as soon as the ball is struck, react to it's direction and dive.
GK "ready position" is a very low crouch to get into the dive immediately. This needs lots of practice to reduce reaction time.
Take 3 sets of 15 penalty kicks at the end of each team practice.

Copyright 2006 by Sauder Consulting Inc.

GOALKEEPING AGES 11 TO ADULT Print and Go Practices ----- Page - 18 -
 GOALKEEPING # 9
Practice Focus: Continuous Diving, Reaction, Organizing Play
4. Hamstring Stretch
Warm-Up: Catching, Jumping, Diving
5. Kneeling Reaction Dives
1. High Catches
C
GK is on goal line. Coach throws high balls which
come down around the 6 yd box. GK comes out and GK kneels in front of coach. Coach holds a ball in each hand,
catches ball at highest point, one knee up. After catch arms extended sideways. Coach drops one of the balls and GK
GK rolls ball on ground to coach, who has moved position. dives diagonally forward to catch ball before it hits ground. Coach
GK goes back to goal line and coach throws from new angle. randomly selects which ball to drop so that GK needs to react.
2. Upper Body Stretch 6. Shoulder Stretch
3. Leg Strength
7. Shooting
GK Coach sets up shooting drill to coach's specifications.

GK jumps back and forth over ball, feet together.

Five sets of 20 jumps (1 jump = back & forth)

10
Technique: Continuous Saves m

1. Shots from both sides of goal

10m
B

3
2
GK

A 3. dives to save low shot from B and GK saves, GK faces C

Fitness: Triple Dive-Recovery-Dive

GK
C and coach rolls third ball. After GK recovers from third dive,
4 4:
coach throws high ball to left of GK. GK quickly jumps up from
kneeling position to save high ball.
Repeat 5 times alternating sides.

Tactical: Organizing Play Scrimmage: 4 v 6

GK needs to vocally organize defenders and other defensive players. Make a field twice the size of
A
with 4 defenders + GK against
six attackers. GK must tell A A's try to score, After D gains possession D D
defenders who to challenge they must pass ball outside field to A
A A D
and who to mark. Coach stops play D D GK
randomly around penalty box for free A A Play then restarts with A. GK must
D D A
kicks. GK sets up wall. A organize defenders and provide clear
D instruction on challenging,marking, A
Play always restarts with attackers
at center field. running outside field and passing.

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

GOALKEEPING AGES 11 TO ADULT
Print and Go Practices ----- Page - 19 -
 GOALKEEPING # 10
Practice Focus: Catching, Back Dives, Angles, Long Balls

Warm-Up: Catching, Running, Passing

1. GK starts at top of 6yd box.
Coach is at penalty spot.
GK runs backwards towards goal line and catches ball thrown by coach high and over GK head.

2. Upper Body Stretch

3. Shuttle Run

GK

GK runs from post to post, touching the bottom

7. Scrimmage 4v4 in penalty box. When defenders have ball they must pass back to GK
of each post. 10 times back and forth.
GK kicks ball out of penalty box. Play restarts with attackers.

Technique: Diagonal Backward Dives

GK is in normal position as if Coach (C) would take a shot,

i.e. GK covers near post. Coach throws ball in an arc over GK head towards far pos
GK
GK takes two - three quick shuttle steps backwards towards far post C and on second or third step pushes off with left foot to div
5-8 mpost with left hand.
backwards. In the example shown, GK dives to left and would stretch in the air to push ball past
Caution: This exercise requires courage by the GK. If GK does not dive initially, make the throws easier and keep encouraging GK to try.

Fitness: Rapid Fire

Coach has five balls and throws them from position (1). GK plays proper angle and distance and saves ball.
As soon as GK has recovered from save, the next ball is on it's way, giving GK very little time to set up.
After five balls repeat from positions (2) and (3). GK

Challenge GK to recover very quickly and to instinctively get into position for next throw.
Correct any errors between each set of five throws.

Tactical: Long Balls

A1 plays long ball in towards goal. DA A D Pairs of attacker (A) and defender (D)
chase ball. GK starts near top of box. If GK decides to play ball, GK sprints out and clears it as far as possible.
If GK decides one of the pairs will reach ball first, GK back tracks to top of 6 yd box and plays angle to the pair now playing 1v1.
GK

A1 varies direction and distance of ball in to force decision making by GK.

Copyright 2006 by Sauder Consulting Inc.
GOALKEEPING AGES 11 TO ADULT Print and Go Practices ----- Page - 20 -
Goalkeeping

Practice
Builder
Warm-Ups
Team:

Things to observe:

Notes:

Warm-Up #1: catching, diving

1. Shuttle Run/Stretch #1 2. Sit and Catch/Stretch #2 3. Kneel and Catch/Stretch #3
GK
GK

S S
GK

1 S 3m 3m

1 1
2 GK sits with legs apart. GK on knees. S throws ball at GK,
S throws ball at GK, changing pace changing pace of throws. GK catches,
6m of throws. recovers and throws ball back.
GK catches, recovers to sitting position Extend GK.
1. while GK & S sidestep across goal, and throws ball back.
S throws ball diagonally at GK.. Extend GK to fall backwards
(high, chest high or on ground) and sideways.
2. GK catches or picks up ball and throws it straight back to S.
3. shuttle back and forth across goal
6 times
Stretch #1 - Upper Body Stretch #2 - Hamstring Stretch #3 - Shoulders
GK stands legs shoulder width apart and GK sits with legs apart, GK stands 2 steps from goalpost,
- holds ball in hands, arms straight and holding ball. Extends hands extends arm over head, and leans with extended back o
- holds straight out 20 secs Alternates three times on each side drop onto arm. Hold each side 3x for 20 secs
- holds straight back through the legs, 20 secs
- repeat two more times

GOALKEEPING Practice Builder Warm-Ups ----- Page - 22 -

Team:

Things to observe:

Notes:

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 ba
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 ball; throws low (knee height); medium (stomach height); high (chest to head); and over head. GK catches and throws ball back. Coach starts a

GOALKEEPING Practice Builder Warm-Ups ----- Page - 23 -

Team:

Things to observe:

Notes:

Warm-Up #3: coordination, catching

1. GK runs from goal line to the top of the penalty area and back. While running, GK tosses ball with right hand over head and catch
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 head. GK drops ball and bends forward to catch it moving h

4. Hamstring Stretch

5. GK lies on stomach holding ball in hands with arms extended straight ahead.
GK throws ball straight up, turns on back and catches ball.

6. Shoulder Stretch

7. GK is 2 steps off the line. Coach throws ball from penalty spot over GK head. GK jumps and tips ball with finger tips over cross b

GOALKEEPING Practice Builder Warm-Ups ----- Page - 24 -

Team:

Things to observe:

Notes:

Warm-Up #4: jumping, abdominals

1. Jumping 4. Hamstring Stretch

5. Abdominal Strength a. GK faces hurdles or a large bag.
Two GK work as partners. GK 1 holds ball next to right hip.
b. GK jumps over bag and makes 1/2 turn
GK 2 lies on their side with feet locked between partners feet
in the air.
to prevent sliding. GK 2 now lifts upper body and touches ball
c. GK lands facing bag.
held by GK 1 with both hands.
d. repeat
Do 4 sets of 10 for each GK alternating side GK lies on.
6. Shoulder Stretch
GK

GK
7. Rapid Shooting
2. Upper Body Stretch
4-6 players line up at tyop of box and shoot, giving
GK enough time to recover after a diving save.
3. Abdominal Strength
GK lies on back, ball in hands and arms stretched behind head. GK rolls one complete turn and when on back again, brings ball t

GOALKEEPING Practice Builder Warm-Ups ----- Page - 25 -

Team:

Things to observe:

Notes:

Warm-Up #5: jumping, flexibility

1. Jumping 4. Hamstring Stretch

a. Throw ball high over goalkeeper's head.
b. Goalie jumps timing catch of ball at it's 5. Flexibility
highest point.
GK

GK
c. While reaching for ball, goalie pulls one
knee up to chest. a. two GK lie on stomach facing each other.
b. a hurdle or other obstacle (gym bag, tall cones, etc.)
2. Upper Body Stretch is between them.
c. GKs throw ball to each other over top of the obstacle.
3. Catching d. GK catches ball with two hands, raising upper body a. Throw ball from 5 m
high.
b. GK jumps just enough so that ball meets 6. Shoulder Stretch
body at the pectorial muscles.
c. GK bends arms and cradles ball into chest. 7. Catching Under Pressure
coach throws high ball at goal from top of penalty box.
One forward jumps for header.
Goalie goes to catch ball high, knee up.

GOALKEEPING Practice Builder Warm-Ups ----- Page - 26 -

Team:

Things to observe:

Notes:

Warm-Up #6: ball handling, reaction 5. From penalty spot, coach rolls balls straight at
1. Goalkeeper stands with legs apart. goalkeeper. Goalkeeper comes forward and
- holds ball straight up over head. drops to one or both knees to safely pick up
- bends downs placing ball in front of ball and pulls it to chest. right foot.
- brings ball back up overhead and 6. Shoulder Stretch. bends placing it in front of left foot.
Repeats alternating feet. 7. Shooting.
A and B pass ball back and forth to each other
2. Upper Body Stretch until either decides to take a shot.
GK is 3 m off goal line, follows ball and plays
3. Coach throws balls from top of 6 yd box angles. GK saves shot. softly about 2m to side of goalke
Goalkeeper takes two quick steps and
catches ball. Alternate sides and vary height
B
of throw from stomach level to overhead.

4. Hamstring Stretch
A

10m G
K

GOALKEEPING Practice Builder Warm-Ups ----- Page - 27 -

 Goalkeeping

Team:

Things to observe:

Notes:

Warm-Up #7: reflex dives

1. GK jogs from goal line to top of penalty box and back, raising knees towards chest while jogging. Do three sets.

2. Upper Body Stretch

3. GK is in crouch position 2m off goal line. Coach throws ball over head and GK jumps up to catch ball.

4. Hamstring Stretch
7m 3
5. Jumping in and out of square.
GK is in square and jumps out
1. sideways with feet together and catches ball thrown by coach (C) while in air.
C
After landing, GK hops back into square. 2
2./3./4. Repeat jumping forward, to GK right and backward. 1
Coach must time throws to allow GK to catch while off the ground.

C
6. Shoulder Stretch

7. Overhead throws
Coach throws ball over GK towards far post.GK back tracks and catches ball or dives and pushes it past post.

GOALKEEPING
 GK

Practice Builder Warm-Ups ----- Page - 28 -

Team:

Things to observe:

Notes:

Warm-Up #8: agility, catching, recovery

1. Goalkeeper sits on ground, legs apart, holding 4. Hamstring Stretch ball out in front of body.
GK tosses ball straight up, lifts legs, moves hands 5. GK stands with legs apart, ball in hands and
under and through legs and catches ball before it bends forward holding ball on ground between legs. hits the ground.
behind him/her and quickly turns and dives to get ball.
2. Upper Body Stretch GK needs to coordinate pace and direction of ball to provide various
3. Catch and Roll
6. Shoulder Stretch.
X1 GK X2
1 2
7. Coach has three balls and stands at penalty spot.
10m 10m
GK is three steps off the goal line. Coach throws ball
1. X1 throws ball to GK. GK catches and rolls high to the side of GK forcing a diving save. As soon as ball on groun
2. repeats with X2 then after save and recovery throws third ball.
Repeat.

GOALKEEPING Practice Builder Warm-Ups ----- Page - 29 -

Team:

Things to observe:

Notes:

Warm-Up #9: catching, jumping, diving

4. Hamstring Stretch

1. High Catches 5. Kneeling Reaction Dives

C
GK is on goal line. Coach throws high balls which
come down around the 6 yd box. GK comes out
and catches ball at highest point, one knee up. GK kneels in front of coach. Coach holds a ball in
After catch GK rolls ball on ground to coach, who each hand,arms extended sideways.
has moved position. GK goes back to goal line Coach drops one of the balls and GK dives diagonally and coach thro
randomly selects which ball to drop so that
GK needs to react.
2. Upper Body Stretch
6. Shoulder Stretch
3. Leg Strength
7. Shooting
GK
Coach sets up shooting drill to coach's specifications.
GK jumps back and forth over ball, feet together. Five sets of 20 jumps (1 jump = back & forth)

GOALKEEPING Practice Builder Warm-Ups ----- Page - 30 -

Team:

Things to observe:

Notes:

Warm-Up #10: catching, running, passing

1. GK
Coach is at penalty spot.
3. makes precise pass back to coach. GK runs backwards towards goal line
and catches ball thrown by coach high and over G
GK goes back to starting position. Coach randomly changes the

2. Upper Body Stretch 2

3. Shuttle Run
GK

GK

GK runs from post to

of each post. 10 times back and forth.
6. Shoulder Stretch
7. Scrimmage 4v4 in penalty box. When defenders have ball
4. Hamstring Stretch
they must pass back to GK. GK kicks ball out of penalty box.
Play restarts with attackers.
GOALKEEPING Practice Builder Warm-Ups ----- Page - 31 -
Goalkeeping

Practice
Builder
Technique
Team:

Things to observe:

Notes:

Technique #1: Diving, Distribution

1. Crouch & Dive

GK

GK is in crouching position. S
5m
S throws high balls left and right.
GK dives and catches.
Increase difficulty as appropriate

2. Dive & Distribute

A
1. S throws low ball to GK right.
2
2. GK dives, saves, recovers and
throws ball to A. GK returns to 1
center of goal. G
S 3
3. S throws high ball to GK left. K
4. GK dives, saves , recovers and
throws ball to B. 4
Repeat B 11m

GOALKEEPING Practice Builder Technical Skills ----- Page - 33 -

Team:

Things to observe:

Notes:

Technique #2: Reaction Dives

1m 5m

2
A GK B

1 3

GK faces A with legs apart in crouching "ready" position

1. A rolls ball through GK legs.

2. GK turns and dives to save, then gets up as quickly as possible.
3. While GK is recovering, B throws a high ball for a diving save by GK.
It is very important for A and B to timetheir throws allowing GK enough time yet forcing GK to react quickly. You can start slow and

GOALKEEPING Practice Builder Technical Skills ----- Page - 34 -

Team:

Things to observe:

Notes:

Technique #3: Jumping, Diving

Diving:
1. GK stands with legs spread and holds ball at right foot.
2. GK rolls ball through legs, turns and dives to hold on to ball.
3. Alternate right and left and vary pace of ball to increase reflex speed of turn/dive.

Jumping:
1. GK stands 1 step off goal line in crouch position.
GK
C

2. Coach (C) throws high ball over GK head.

3. GK jumps up and deflects ball over cross bar or catches it

GOALKEEPING Practice Builder Technical Skills ----- Page - 35 -

Team:

Things to observe:

Notes:

Technique #4: Backward Dives

Coach stands inside post with ball.

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

1, Coach throws ball across goal line, giving verbal signal to GK.

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

C 1
3-
2 4
GK m
GOALKEEPING Practice Builder Technical Skills ----- Page - 36 -
Team:

Things to observe:

Notes:

Technique #5: diving after motion

1. Double Jump Dives

1 1. GK jumps back and forth over hurdle

C
GK

2. As GK lands after jumping backwards over

2 hurdle, coach (C) throws ball to side of GK
for a diving save. Alternate sides of throw.
5m

2. Somersault & Dive

C
1. GK starts on goal line and makes a somersault (roll) forward.
2. As GK comes back up having completed somersault, Coach shoots from top of penalty box. GK dives and saves shot.
2

GOALKEEPING Practice Builder Technical Skills ----- Page - 37 -

Team:

Things to observe:

Notes:

Technique #6: turn & dive, bouncing balls

1. Jump - Turn - Dive

1 2
GK sits with back to hurdles or bag or other obstacle. GK
C
1. On command "go", coach (C) throws ball towards GK 10m
2. GK jumps up, turns and dives over obstacle to make save.

2. Save Bouncing Ball

GK stands sideways to hurdles or other obstacle, facing coach (C)

1
1. C throws bouncing ball to side of obstacle.
C
2. GK dives and saves. G
10m
K
GK now stands on other side of obstacle and saves next bouncing ball.

GOALKEEPING Practice Builder Technical Skills ----- Page - 38 -

Team:

Things to observe:

Notes:

Technique #7: reflex dives

GK is on goal line, facing the back of the goal.

GK has legs spread

GK

1. rolls ball through legs to coach. GK turns quickly and saves

2. shot by coach 2

Time pace of ball from GK to coach such that shot from coach comes quickly

1. GK runs from center of goal to goal post and bends down,

touching the bottom of the post. 1 3
2. Coach (C) throws ball to center of goal as GK comes back 10m
up from touching bottom of post. C GK
2
3. After touching post, GK gets back up quickly and
dives to save ball thrown by coach.

Time runs and throw so that GK is able to dive and make save.

GOALKEEPING Practice Builder Technical Skills ----- Page - 39 -

Team:

Things to observe:

Notes:

Technique #8: change direction and dive

1. Turn and Dive

GK stands with ball in hand.

GK tosses ball backwards over head. GK turns and dives to catch ball.

Aim to have the ball come down 2-3 m behind GK

2. Reverse Step and Dive

1. GK stands one step away from ball.
GK steps left to ball, bends down and touches ball. As GK gets back up

2
2. Coach C throws ball to GK right, GK

3. GK dives to catch

Alternate sides and keep repeating.

GOALKEEPING Practice Builder Technical Skills ----- Page - 40 -

Team:

Things to observe:

Notes:

Technique #9: continuous saves

1. Shots from both sides of goal

10m GK starts at one post of regular width goal facing A.

3 1. A throws high ball to GK who catches ball and throws back to A.

2. After throw, GK pivots quickly and
B

2
3. dives to save low shot from B
GK

A
1 Keep repeating increasing/decreasing challenge to GK.

2. Shots on three goals

A
3 full size goals are set up in a triangle.
10
1. A shoots and GK saves m
2. After save, GK turns and faces B 1
3. After B shoots and GK saves, GK faces C
2
Next round go in reverse order - C-B-A
C 3 B
5 full sets - give GK time to get set for next shot.
GOALKEEPING Practice Builder Technical Skills ----- Page - 41 -
Team:

Things to observe:

Notes:

Technique #10: diagonal backward dives

GK is in normal position as if Coach (C) would take a shot, i.e. GK covers near post. Coach throws ball in an arc over GK head tow
GK takes two - three quick shuttle steps backwards towards far post and on second or third step pushes off with left foot to dive dia

In the example shown, GK dives to left and would stretch in the air to push ball past post with left hand. Caution: This exercise requ
and keep encouraging GK to try. You may want to try low balls to get GK to practice backward motions.

C
GK 5-8 m

GOALKEEPING Practice Builder Technical Skills ----- Page - 42 -

Goalkeeping

Practice
Builder
Fitness Drills
Team:

Things to observe:

Notes:

Fitness #1: Diving, Recovering

Two GK work together.

GK A

1. GK A rolls ball to left of GK B A 4

2. GK B dives, catches ball, gets up and
6m

3. throws to GK A,
3 1
GK B

4. who has moved straight across GK B.

Repeat across the width of the field. Coming back GK B rolls and GK BA dives.
Repeat twice for each GK making sure they dive 2
to their left and their right side.

GOALKEEPING Practice Builder Fitness Focus ----- Page - 44 -

Team:

Things to observe:

Notes:

Fitness #2: Circle Dives

GK is in the center of a circle made with 8 balls.

Each ball is 6m away from GK.

GK dives to each ball, touching it with the leading hand

(i.e. GK starts with a dive to left, left hand touches ball).
1
GK
GK recovers to center and dives to each ball in sequence.
2 6m
After one turn, GK goes around the other way diving toward
other side.

It is important that the GK touches the ball. An experienced GK can take one step to push off the foot, dive and reach the ball.

It is important to do this on grass or another soft surface. GK needs padded shirt.

GOALKEEPING Practice Builder Fitness Focus ----- Page - 45 -

Team:

Things to observe:

Notes:

Fitness #3: jump

5m

GK lies on stomach facing goal.

Coach (C) throws ball high over cross bar.

GK jumps up and catches ball at highest point.

While still in air, GK throws ball back over cross bar to coach.

First get GK to catch ball at high point; then attempt to throw ball back in same motion. C

GOALKEEPING Practice Builder Fitness Focus ----- Page - 46 -

Team:

Things to observe:

Notes:

Fitness #4: jumping and diving

1. GK runs across hurdles and a.dives over last hurdle
b. jumpsover last hurdle and then dives
c. jumps over last hurdle, then jumps backwards over last hurdle, then dives to
2. catch high ball thrown by coach.

Repeat each different move 5 times. Coach and GK must make sure timing of
throws allows GK to make successful diving catch. Speed of run and throw can be varied.

2 G
1
K
C

GOALKEEPING Practice Builder Fitness Focus ----- Page - 47 -

Team:

Things to observe:

Notes:

Fitness #5: 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 c

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 u

3. After GK catches ball, GK in one continuous motion,

goes down to a crouching position, then jumps up 1
and throws ball back over cross bar to coach.
C
You may need to allow the GK to relax the leg muscles 2 3
after 10 repetitions through walking and stretching.
GK

GK

GOALKEEPING Practice Builder Fitness Focus ----- Page - 48 -

 Team:

Things to observe:

Notes:

Fitness #6: sideways hop & dive

GK stands sideways to a series of hurdles/obstacles, facing coach (C).

1. GK hops sideways, with both feet up over obstacles, and

2. dives over last obstacle to save ball thrown by coach. GK gets up, shakes out legs and hops in reverse direction.
Keep alternating direction.
Make sure GK has time to stretch/relax/shake legs between hops. Coach must time throw so that GK has chance of making save.
C

2
10m

GOALKEEPING Practice Builder Fitness Focus ----- Page - 49 -

Team:

Things to observe:

Notes:

Fitness #7: sprint-jump-dive

1.GK runs quickly through cones. After the last cone 1m 1

GK faces coach (C), gets in "ready position" and C GK GK
5m
2
2. dives to save ball thrown by coach. 3

3. GK gets up and sprints back to first cone.

Repeat 10 times.

1.GK jumps over cones, both feet up. After the last cone
GK crawls under hurdle, gets up and
1m 1
2. dives to save ball thrown by coach.
C 5m GK GK

3. GK gets up and sprints back to first cone. 2

3

Repeat 10 times.

GOALKEEPING Practice Builder Fitness Focus ----- Page - 50 -

 Goalkeeping

Team: Date:

Fitness Drill

Things to observe:

Notes:

Fitness #8: balance-sprint-dive

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

GK runs backwards to goal line, touches ground and

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

3. shot from top of penalty box, taken by coach (C).

2 1

GOALKEEPING Practice Builder Fitness Focus ----- Page - 51 -

Team:

Things to observe:

Notes:

Fitness #9: triple dive-recovery-dive

GK is on goal line on knees, facing coach (C)
1,2,3:
Coach rolls ball to right of GK who dives, grabs ball and throws back to coach. As soon as GK has recovered to kneeling position
GK saves, recovers and coach rolls third ball. After GK recovers from third dive,

4:
coach throws high ball to left of GK. GK quickly jumps up from kneeling position to save high ball. Repeat 5 times alternating side

7m

1,2,3
C
4

GK

GOALKEEPING Practice Builder Fitness Focus ----- Page - 52 -

Team:

Things to observe:

Notes:

Fitness #10: rapid fire

Coach has five balls and throws them from position (1). GK plays proper angle and distance and saves ball.

As soon as GK has recovered from save, the next ball is on it's way, giving GK very little time to set up. After five balls repeat from

Challenge GK to recover very quickly and to instinctively get into position for next throw.

Correct any errors between each set of five throws.

10m

1 C

2 C

3 C
GK

GOALKEEPING Practice Builder Fitness Focus ----- Page - 53 -

Goalkeeping

Practice
Builder
Tactical Drills
Team:

Things to observe:

Notes:

Tactical #1: Breakaways

A, B, C take turns dribbling on goal.

GK starting position is 3m off

A
goal line.
B GK

GK waits until attackers are at top of penalty box.

GK then comes out in a crouching position cutting

attackers angle to goal. C

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.

Note:
defending breakaways can be a matter of goalkeeper or coach's preference in terms of timing of moving out of goal and whe

GOALKEEPING Practice Builder Tactical Drills ----- Page - 55 -

Team:

Things to observe:

Notes:

Tactical #2:Setting Up a Wall

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

1 GK directs wall such that the outside player is in line with

2. GK then moves towards far post until

GK sees ball around inside player of wall.
2 G
K
G
The number of players in wall is the coach's decision based on position of ball. GK must know coach's trat
K
GK shout instructions as loud as necessary for players to hear which way they need to move. It may be use

GOALKEEPING Practice Builder Tactical Drills ----- Page - 56 -

Team:

Things to observe:

Notes:

Tactical #3:Corner Kicks

GK stands 2-3 steps off line. DD

GK position is between middle of goal and 3/4 way to far post. A
D
GK positions defenders. A

If GK has clear path to incoming ball, GK goes out, jumps and catches D with one knee up.
A
GK
D

It is very important for the goalkeeper to communicate clearly when he is coming out, such as shouting "KEEPER".

The team has to know that when the goalkeeper doesn't shout, they should not rely on him/her but clear the ball themselves. Train you
of the ball and gets in position before attackers run in for headers. If the goalie delays and comes out after the attackers, he/she can s

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Team:

Things to observe:

Notes:

Tactical #4:Pass Backs

1. From center of field, D plays ball to GK stronger foot (right foot is shown in example)
to the side of goal.

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

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

1 3
2

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Team:

Things to observe:

Notes:

Tactical #5:Goal

Goal kicks can be taken from any spot on the top of the 6 yd box, regardless on which side of the goal the ball went out, i.e. ball g
on the right of GK, kick can be taken on left.
D
This is an important tactical opportunity to quickly change the point of attack to uncrowded side of field.

Decide on taking a short kick for build-up play or a long kick for fast attack.
GK
Place ball on a "fluffy" part of grass to get foot underneath ball for a stronger kick. If GK has poor kick, use a defender. If defender
takes kick, the opponent will not be off-side on a quick counter-attack.

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Team:

Things to observe:

Notes:

Tactical #6:Crosses

A
GK needs to change position relative to where ball is being crossed from. 2

1.The closer the ball is to goal, the closer GK has to be to near post. A
1
2.The further the ball is from goal , the more GK can move off goal line.
1 GK
In situation 1 shown, GK must play angle for shot to near post and be ready for cross. GK
If the ball is crossed, GK pivots and shuttles over to be ready for shot from new angle. 2
If the GK can dive and catch the crossed ball, that would be even better.

In situation 2 GK plays off line to come out and catch crossed ball, no threat of direct shot from that position.

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Team:

Things to observe:

Notes:

Tactical #7:wide distribution throws

Attackers (A) play 6v6 against defenders (D)

1. A kicks long ball into penalty box.

2. GK comes out and catches ball, runs forward and throws wide towards or through the small goals made by cones on either sid

3. Player from defending team runs wide to receive ball.

Adjust position of wide target goals to match age and strength of players.

1A

D
DA A
DA 3
A D

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GOALKEEPING
Team:

Things to observe:

Notes:

Tactical #8:Penalty Kicks

There are two main theories about saving penalty kicks:

1. Guess where the ball is going and dive before the ball is kicked.

2. React to the kick and dive after the ball is struck by the kicker. We subscribe to the reaction theory and suggest:

a. keep your eye on the ball, not the kicker.

b. when the planting (non-kicking) foot is placed, look at where it is pointing.

That is most likely going to be the direction of the kick.

c. as soon as the ball is struck, react to it's direction and dive.

GK "ready position" is a very low crouch to get into the dive immediately. This needs lots of practice to reduce reaction time.
Take 3 sets of 15 penalty kicks at the end of each team practice.

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Team:

Things to observe:

Notes:

Tactical #9:Organizing Play

GK needs to vocally organize defenders and other defensive players, such as midfielders or forwards having come back. Play a half field sc

GK must tell defenders who to challenge and who to mark.

Coach stops play randomly around penalty box for free kicks. GK sets up wall. Play always restarts with attackers at center field.

A
A AD
A A
D D A
D

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 Team:

Things to observe:

Notes:

Tactical #10:Long Balls

A1 plays long ball in towards goal.

A1
Pairs of attacker (A) and defender (D) chase ball.
DA AD
GK starts near top of box.

If GK decides to play ball, GK sprints out and clears it as far as possible. If GK decides one of the pairs will reach ball first, GK back
top of 6 yd box and plays angle to the pair now playing 1v1.

A1 varies direction and distance of ball in to force decision making by GK.

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 Goalkeeping

Practice
Builder
Scrimmage Focus
Team:

Things to observe:

Notes:

Scrimmage #1: 4v4 from two sides of goal

X play 4v4 against O

Teams can score from either side of goal.

X X
Emphasize quick passing and shots as well as O
6m
quick switches to other side of goal, forcing 20
X O GK m
GK to turn around quickly and get set for
new shot from new angle.
X O
After a save, goalie puts ball back into play. O
If ball goes out of bounds, coach should be ready to serve a new ball in quickly to keep game going.

Remember this drill is for the goalkeeper, so encourage players to take lots of shots from all angles.

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Team:

Things to observe:

Notes:

Scrimmage #2: 4v2 in Penalty Area

have balls ready for GK to restart play after goal or miss.

x x x
o Quick shots from many angles or after quick passes.
x o
It's a GK drill, not a drill to set up perfect shot.
GK
GK must move with play and play angles

It is important for the GK to always be in the proper "ready position". The closer the ball is to goal, the lower the GK must crouc

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 Goalkeeping

Team: Date:

Scrimmage

Things to observe:

Notes:

Scrimmage #3: 4v2 or 1v1

B
X
4v2 game outside penalty area. X
A. X's set up for shot from outside
O
penalty area, or
X
O
GK

B. send in a player for 1v1 on GK. A

Important to encourage quick shots,
it's a GK drill.
X

16 m

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 Team:

Things to observe:

Notes:

Scrimmage #4: 3v3 on 2 goals

Set drill up in a 16m x 16m grid in corner of penalty box to use 16 m

the painted lines of field.
4m
In corner, make two 4m wide adjacent goals.

Two teams play 3v3 and they can score on either of the two goals. O O XX O
It is important for Gk to read play and to be in correct position (angle)
for shots. X

Always have balls ready to keep play moving so that the GK gats lots of action. Encourage teams to shoot often and remind them that the

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Team:

Things to observe:

Notes:

Scrimmage #5: 3v3 with 2 balls

Play a 3v3 in penalty box with two balls. Both X's and O's can score on goal.

GK will be challenged to decide which of

the two balls is in a more dangerous position.

GK gets ready to play angles for more dangerous X

shot. This can change quickly based on the play
developed by the two teams. O
X
Therefore, GK is constantly observing - deciding -
shifting - getting ready - saving.
O GK
X O
Once a shot is taken and GK makes save, play goes on. GK will have to recover and get ready for second ball.

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Team:

Things to observe:

Notes:

Scrimmage #6: crossing & 4v2 in penalty box

X5
X1

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

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

X2
GK decides X3
O to catch crossed ball or stay in goal.
O X4
When play is done, X5 crosses and X4 takes spot of X5.

X's vary from where they cross ball

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Team:

Things to observe:

Notes:

Scrimmage #7: 4 x 1v1 in penalty box

4 mini games in the penalty box at the same time.

X1
X1 plays game against O1; X2 v O2, etc.
O1
X2 O2
GK sets up to save against the most dangerous attacker at any point in time.
GK

X3 O3
This requires GK to look around and be aware of all 4 games.

Every 2 minutes change players X and O to create new pairs. O4

X4
Keep track of which player wins the most mini games.

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Team:

Things to observe:

Notes:

Scrimmage #8: GK in 1v1

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

A scores points by dribbling ball over any side line.

GK scores point by taking ball away from A inside the grid, diving on GK
A
ball at A's feet to gain control with hands.

After a point is scored, game restarts with A in center of grid.

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Team:

Things to observe:

Notes:

Scrimmage #9: 4v6

Make a field twice the size of penalty box. A play 6v4 against D.

A's try to score, After D gains possession they must pass ball outside field to another player D who made a run .

Play then restarts with A. GK must organize defenders and provide clear instruction on challenging,marking, running outside field a

A AD D
AA
D

A D

A
GK

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Team:

Things to observe:

Notes:

Scrimmage #10:

Five attackers v two defenders play freely in penalty box.

A
This should allow for many shots from different positions,
forcing GK to follow play and to quickly adapt to new positions. A D
GK

Coach can interrupt play to correct GK angle to ball and distance from ball.
A D
Have sufficient balls ready to keep play moving after ball goes out of bounds. A
A

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