GK Training Pre-Game/Practice Warm-Up: 15-20 Minutes
Obviously, there is so much more technique work that could be done. But good goalkeeping is all about building good habits, and if you spend 15 minutes every practice with your GK(s), they will really improve.Too many people think "great" GK work is all about flying extension dives. In reality, if your GK makes all of the "easy" saves in the middle 2/3's of the net, and then makes an occasional save beyond, you will win most games.
Warm-Up: a) GK’s moving around, shuffling and skipping; bouncing/punching ball to ground and catching w/correct form.
b) Gk’s in group bounce (or throw) balls in air and must catch another ball besides their own. c) Same except remove one ball so it becomes competitive (one eliminated/round)
1. Hands(3min.)
a)GK’s stand with legs spread holding ball between legs, one hand in front, one in back. Let go of ball and switch hand positions, catching ball softly and quietly. (30 sec.)
b) Same, but both hands holding ball in front of legs, then switch to both hands in back.
c) Ball Drops- Partners- Slightly more than arm length apart, one holding ball in front of GK chest high. Drop ball, GK starts w/arms on side and must catch ball on top of ball in “contour” shape (not W), no sound. (set of 10, switch)
d) Same starting position, but GK’s starting hand position is on side of ball. Drop, catch.
e) Same, now hands start in contour position on top, over ball. (10x, switch)
f) Shoulder Taps-Partner stands facing right side of GK who stands in ready position w/arms at side and looking forward. Partner tosses ball at GK’s right shoulder, as it hits shoulder, GK turns and catches ball with only left hand. CP: Pivot ball side foot towards ball, turn head, turn body. b) GK catches ball 1” off ground. (10x)
g) One Hand Catches-Partners 5 ft. apart, one ball, GK’s in ready stance: knees bent, palms forward, on balls of feet. Partner serves ball knee high to outside of knee, GK catches ball w/one hand, returns ball. CP: Palm out, one hand quiet catch, cushion ball, retract hand w/ball, avoid cupping ball w/forearm. (10x, switch)
h) ball tosses: GK hold ball in right hand, knees deeply bent. . . straighten legs and toss ball over head to left, shuffle over to ball, and catch with the left hand, but cushion catch with a deep knee bend. . . toss back and forth.
2. Footwork-Cones(2 min.)
set 2 cones 3 feet apart. . .. Figure 8 weaves, increasing the intensity every set.
a) Figure 8 Shuffle-Two cones 3ft. apart, do 3 sets of 6-8 reps. GK stands ready between. Shuffle in figure 8 pattern. CP: QUALITY is all important here - glide through the cones with fast footwork, get a good push off the outside foot and attack the cone with the inside foot. Try and make a "flat" Figure 8 and not a "fat" Snowman. Keep the hips and shoulder square - no twisting. 90% of the footwork that a GK uses is the simple "side shuffle". A GK always wants to glide over the ground, as opposed to taking high steps. . . be SAFE - always try and stay in contact with the ground. GK stance:head up & looking forward, keep square, on balls of feet, palms forward waist high. Start slow with good form, then increase speed.
3. Stretching (3 min.) SO IMPORTANT! - too many GK's are inflexible.
Daily stretching, pushing your limit will increase your flexibility over time and reduce chances for injury.
a) Hamstrings
b) Quads
c) Calves, Achilles, Ankles
d) Back
e) Hip Flexor, Groin, Buttocks
f) Arms
4. Basic Diving (2 min.) Alternate different exercises each day.
a) Collapse Dive- Partner holds or serves ball to GK who collapses to make save.
CP: Take BIG 1st step to ball on 45 degree diagonal to get “body behind the ball”, lead foot toe diagonally forward, avoid twisting body, keep facing forward as you dive and land, knee, and hips land first, then the ball (one hand on top, one hand behind). . . NEVER the elbow, and make sure the bottom arm is not stuck under the body. . . master the collapse dive, and extension dives are much easier, get as much of body behind ball as possible as you catch by taking a BIG first step. (6x)
b) Point Blank Dive- ("point blank" means the ball is 8 yards or less away, so deep knee bend and nose over toes)
Partner tosses ball from 5 ft. low to side of GK who kicks ball side leg through, falls quickly to ground and makes save. CP: Kick leg, not jump with both legs (10x, switch)
c) Extension Dive- Same as Collapse Dive, but you drive your outside knee over to ball side and leap into air to make save. (6x, switch)
d) Basket Catch-Partners 10 ft. apart, GK ready position. Serve ball stomach high, catch ball, return. CP: Reach for ball, palms up, forearms under ball, chest foreword, close the cage, chin on ball. (6x)
e) Contour Catch- Same position, partner throws ball to GK who makes contour catch and throws back. CP: Contour shape, hands attack ball, cushion, quiet catch, bend elbows to absorb shock not hands or body. (6x)
f) Kneeling/Standing Collapse Dive- GK’s kneeling w/ ball on ground to one side on diagonal 3ft. away. GK drives hands through ball, possessing. (6x) CP: Drive hands through ball (airplane landing not helicopter), knee up to protect but not too high, then cradle ball.
g) V-Sit- GK sits on ground with legs in a V position. Ball is served low to alternating sides, GK swings feet around and reaches to catch ball, protecting body and head with upper arm and leg.
5. Pressure Training (3 min.) Alternate different exercises each day.
a) Circle Collapse Dives-(30 sec>1min.) GK makes a circle around partner in middle, serves GK 5ft. away who extends, dives, and makes save, throws back while on ground, gets up quickly, partner serves ball before GK gets up or can straighten, GK makes another save, always falling; go left one revolution, then right, switch.
b) Leap Frog-GK leap frogs over partner then turns and dives through legs, repeat. (1min, switch)
c) Shuffle-Collapse Dive- Partner dribbles ball laterally as GK follows, shuffling side to side in GK ready position. Partner pushes ball away, GK collapses to ball. (6x, switch)
d) Scoop- GK on goal line in full goal, cones 8yds. from goal, server 20 yds. away shoots on ground, GK must charge ball and make scoop save before ball reaches cones. CP: GK must play realistically, server can chip GK to keep honest. (6x, switch)
e) Second Goal- GK stands at near post, server kicks balls for GK to defend cross and 2nd Goal (edge of 6yd box)
f) Drop Step- GK stands on edge of 6, server tosses balls to crossbar corners, GK parries over bar.
CP: Ball side foot drops with big first step (avoid crossing feet and turning back on ball), ½ turn, elbow to sky, parry over bar
6. Pingers- (2 min.)
GK’s 8 yds. apart, GK ready position, toss or volley the ball straight at GK (or two GK's can do this together) who makes save. (6x) CP: Move feet to get body behind ball, hands to ball, catch quietly and cradle ball, stay square to ball.
b) throw in some "basket" catches below the waist, and some balls above the waist for contour "catches"
CP: GK should use contour or basket catch, soft hands, absorb impact with bent elbows
GK Daily Core Conditioning
1. Sit ups w/ball switching between hands and feet
2. Leg scissors w/ball. Balance on butt, pass ball between legs as they scissors
3. Leg Lifts-On stomach a) right leg/left arm, 30 sec., switch b) Both arms and legs (3 sec., 10x)
4. Single leg squats (10)
5. Squat Jumps (10)
6. Cone hops (10 side-side, 10 front-back)
7. Push Ups (20)