Training Drills

Warm Up

  • Slow jog. Two runs
  • Three steps to the left and three steps to the right
  • Slow jog
  • Heel flicks to penalty spot, then high knees to the end
  • Three steps to the left and three steps to the right whilst swinging your arms
  • Jog at half pace
  • Skipping jumps. Get your arms up alternately
  • Quick feet, short steps to penalty spot, high knees to the end
  • Three-quarter pace sprint 

Stretch

  • Quadriceps – 10 seconds
  • Gastrocnemius – 10 seconds
  • Hamstrings – 10 seconds
  • Deltoids – 10 seconds
  • Trapezious – 10 seconds

Drill One

To get started do a simple exercise to get used to handling the ball. It also involves footwork.

Quick feet, one foot between each cone.

Quick feet, two feet in each cone.

Side to side, glide through the cones side to side.

Facing sideways, run over the cones landing feet alternately between the cones. Face other direction and repeat.

Drill Two

The Goalkeeper starts on the front post, receives a volley, uses quick feet to come across the goal and set for a strike off the floor.

This should be repeated 5 times, then switch the sides from where server 2 is serving and repeat.

Drill Three

The Goalkeeper starts on the front post, the server standing next to the post throws the football to the other server standing on the 18 yard box, that server catches the ball and strikes a half-volley at the goal.

As soon as the 1st server throws the ball the Goalkeeper can start to move into line with the ball and, if he has time, come up the line.

This should be repeated 5 times, then switch the side from which the server is throwing the ball and repeat again.

Drill Four

Server starts with the ball on the floor just outside the 18 yard box. The two players in the middle are just there to try and put the Goalkeeper off.

As the server strikes the ball, at the very last second, the two players move out of the way, and the Goalkeeper has to do his best to make a save.

This should be repeated 5 times and the server should then change position and repeat again.

Drill Five

The Goalkeeper starts on the front post, the server standing next to the post rolls the ball to the server standing on the 6 yard box’s feet, who will strike the ball first time.

The Goalkeeper can only move across when the server on the side rolls the ball. This should be repeated 10 times and  then the server should change position to the other post.

Drill Six

The server stands on the penalty spot with the ball in his hands. The Goalkeeper is facing the other way. As the serves calls a command of ‘Yes’, the Goalkeeper quickly turns and gets ready to receive a half-volley from the server.

This should be repeated 15 times.

Drill Seven

There are three servers standing on the edge of the box. They number themselves one to three. The Coach will call a number, whatever number he calls, the Goalkeeper will have to quickly move into line, and prepare to receive a shot from the floor.

This exercise should be repeated 8 times.

Cool Down

At the end of any training session, it is always important to complete a cool down. This is to remove lactic acid which builds up in the body after exercise. This also prevents stiffness in the body.

  • Slow jog. Two runs
  • Three steps to the left and three steps to the right
  • Slow jog
  • Heel flicks to penalty spot, then high knees to the end

Static Stretches

  • Quadriceps – 20 seconds
  • Gastrocnemeous – 20 seconds
  • Hamstrings – 20 seconds
  • Deltoids – 20 seconds
  • Trapezious – 20 seconds

 

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