Continuing Your Goalkeeper Training After Camp

Every year we get feedback and questions about goalkeeper training. “Where can I get training like this?” “I want to do more goalkeeper training like this, but my coach doesn’t know what to do.”

What should a typical goalkeeper session consist of?

Footwork/Agility

• The first component of the session should be basic footwork/agility drills. Footwork is an underestimated part of being a goalkeeper. If you can move with speed around the goal you will make saves other goalkeepers won’t.

  
  Drill: Setting up a row of 8 cones and performing several footwork drills is a simple and effective way to quicken your footwork and work on your agility.
  
  

• This is also a good time to work on explosiveness.

  Drill: Single leg hurdle hops are a great way to work on the single leg explosiveness that is crucial for goalkeeping. Similar to the cone drill above, set out several hurdles in a row and perform jumps forward/facing left/facing and right/facing.
   

Passing

• Once you have completed footwork move onto passing. This is a vital part of being a modern goalkeeper. Coaches will want you to be comfortable with your feet and be able to start play from the back
  
  

  Drill: A great exercise is setting out two small goals (2 yards across) roughly 8 yards from a partner. Receive the ball through the cones and then return the ball back to the other player through their mini goal.

Handling

• Appropriate catching technique is a fundamental skill for a goalkeeper. Also, handling is a good way to get your hand eye coordination going before moving to more technically difficult exercises.

  Drill: Basic volleys from 6-12 yards, straight at the goalkeeper.

Diving

This is again a warm up for what is to come. Therefore, work some simple side to side collapsing dives.

Angle Work

• Angle work should be incorporated next. This is focusing on where you should be getting set in the goal. Furthermore, this portion works on the technical aspect of your game, understanding how to close an angle, or how you can make it hard for your oppenent to score.
  
  

  Drill: You want to make a mini goal using the post and a cone with the server roughly 10 yards away at a 45-degree angle from center of the goal. The goalkeeper starts on the post and then moves into the line of the ball to receive a shot. Search YouTube for some different ideas.

Shot Stopping

• This should be the main component of the training. You want to spend the most time on this exercise because it incorporates all the skills you have been warming up for. We recommend putting a drill together with multiple saves in it. Again, you must make sure you are working on your technique in this section of training.

  
  Drill: Have multiple balls lined up on the edge of the box at different angles and distances. You have to touch a post then get set, make a save, then go back and touch the post before you take another shot.

Crossing

• Similar to footwork this is another important part of goalkeeping that is overlooked. In college, being comfortable dealing with long balls is essential. You should always finish your session with at least 10 crosses from each side. Some from the corner and others from various angles and distances.

Distribution

• Finally, practice a few goal kicks and punts at the end of training. Try and set a target as if you are looking to kick to your striker and then practice hitting that target. You can often do this on your own.