Crosses
- 3 different types of saves on crossed balls-Perform all saves by using proper
footwork to get body behind the ball and then using momentum to come through
the ball and make save.
- 1 represents a near post save
- 2 represents a save in the middle of the box
- 3 represents a save far post
1. Service from hands
a. Gk starts in middle of goal touches near post then drops to middle of goal
to get set to get set, service is played from inside the 18 for save made
near post. (on next rep gk starts in middle of goal and touches far post,
moves back to middle of goal to get set, –alternate each repetition)
b. Repeat same process as above only this time service is played to #2
c. Repeat same process as above only this time service is played to #3
*add in people to create pressure
2. Service from feet
a. Same as above except services is played from outside the 18 yard box in
various locations.
*add in people to create pressure
3. Ideas for different footwork in goal to make save
a. Gk Starts
S
Gk Starts
-gk starts at first cone, performs footwork through cones, moves forward to make save
near post
-gk starts at other end of cones, performs footwork through cones, drop steps back to
make save far post.
-switch sides, use variety of footwork through cones
b.
x x x
-drop step through cones to come forward through cones to make a save
-drop step to make far post save and get body behind the ball
c.
Gk touches near/far post then moves back to middle to get set for save
2 3 1
Shot Stopping
Gk starts on the outside of the cones & performs
various movements through cone, get set in the
middle for shot.
-Pass back one/two touch
-Low/mid/high
-Front smother
-Dive low/mid/extension
Gk Starts in the middle of the goal, performs footwork
to near post, then gets set between post and cone to
make save. See various saves from above. Perform
on both sides of goal
-Gk1 is in front of goal facing shooter. gk2 is in front of
balls facing gk1 with back to shooter. Gk2 moves
latterly back and forth in front of the balls. When gk2
stops at ball, she opens legs and gk1 plays ball
through legs to shooter gk2 & turns to make save.
Repeat with both gks.
-Same except gk2 lies on ground facing gk1, gk1
plays the ball to the left or right of gk2 who then gets
up to makesave.
Gk starts in middle of goal does footwork to make
near post save, then makes save far post.
-s1-volleys ball into gks hands
-s2-plays ball on ground and in air, eventually moves
to take shot from far post to make more challenging.
Repeat both ways.
Gk starts at near post performs footwork through one
side of cones & moves to get set through top middle
cones. Then repeats on other side.
-server start by playing ball on ground, then into gk
stomach, then up into hands. Can progress to adding
in diving.
Gk starts on post performs footwork to the middle of
goal, then gets set for shot back at the near post
-Service is low, then played for extension save
-Repeat both sides
x x x x x x
S
x x
S
S
x
S
x x x x x x
S S
S
X X X X X X
X X
S
S
gk1
gk2
Breakaways
1. Starting Position- Staying in line with the play
2. Three different types of breakaways
a. GK arrives first
i. Hands go directly to the ball
b. GK & attacker arrive at same time
i. Gk pushes off and gets hands across the line of the ball, slightly
behind
c. Attacker arrives first
i. Gk pushes off and gets hands across the line of the ball, slightly
behind, slightly before the attacker strikes the ball
*Technique is same for each except for hand and body position – arcing run,
lead with hands, momentum through the ball, arrive as quickly as possible
3. Decision Makinga.
When to come and when to stay-2 questions
i. Can I get the ball?
1. Does not mean you have to get there first, but you have to
be able to get there in time to apply pressure to win the ball
ii. Do I need to come for the ball?
1. Defender is there
2. Ball is bouncing
3. Ball is at an angle that would allow service across goal
4. Most Important piece whatever decision you make be firm and confident that you
have made the correct decision and will always come up with the save!
In Step Progression
-Perform each exercise in the 10 x 10 yard grid. All exercises performed are with ankle locked. Object is
to play the ball above head height with no spin on the ball. Strike ball with ankle locked. Perform each
exercise for 1 min keeping track of how many you can successfully complete in 1 minute.
1. Right bounce, left bounce, left bounce, right bounce
2. Right/left bounce, left/right bounce
3. Right/right bounce, left/left bounce.
4. Right/left/right bounce, left/right/left bounce
5. Right/ head bounce, left/head bounce
6. Right/head/left bounce, Left/head/right bounce
-With a partner perform 6 exercises above passing with the bounce between acting as the pass between
the tow people. Build to performing each exercise with no bounce in between and passing the ball in the
air between one another.
Serving Balls
Goal kicks-between 2 people
Warm up #1-3
1. 10 yards-Pass ball back and forth two touch with instep ,1 minute
2. 10 yards-pass ball back and forth one touch with instep, 1 minute
3. 20 yards-pass ball back and forth two touch using in step
a. Ball on ground 10x each foot
b. Ball in air 10x each foot
Work 4-8 (100 total services)
4. 30 yards driven balls in air
5. 35 yards driven balls in air
6. 40 yards driven balls in air
7. 45 yards driven balls in air
8. 50 yards driven balls in air
a. #4-8 10x each foot
Drop kicks-between 2 people
Warm-up #1
1. Instep progression
Work 2-6 (100 total services)
2. 40 yards driven balls in air
3. 45 yards driven balls in air
4. 50 yards driven balls in air
5. 55 yards driven balls in air
6. 60 yards driven balls in air
a. #2-6 10x each foot
Back Pass and throwing-between 2 people
Warm up #1-2
1. Between two people 5, then 10, then 15 yards, throw ball back and forth, 1 minute each distance
2. 10 yards-Pass ball back and forth two touch with instep ,1 minute
3. 10 yards-Pass ball back and forth one touch with instep ,1 minute
4. Ball served in from 10 yards (10x each foot)
a. 30 yards driven balls
b. 40 yard driven balls
c. 50 yard driven balls
5. Ball served in from an angle gk looks to distribute other side of field (10x each way)
a. 15 yards
b. 20 yards
c. 25 yards
10 x10
GOALKEEPER TRAINING SESSSION EXAMPLES
Shot Stopping Session
1. Dynamic Warm-up
2. Footwork-always end with a save
3. Diving warm-up
4. 2-3 shot stopping exercises
5. End with distribution
6. Cool Down
Crossing Session
1. Dynamic Warm-up
2. Footwork-always end with a save
3. Service from hands 2-3exercises
4. Service from feet
5. End with distribution
6. Cool Down
Breakaways
1. Dynamic Warm-up
2. Footwork-always end with a save
3. 2-3 exercises
4. End with 1 v 1 or 2 v 2
5. End with distribution
6. Cool Down
Athletes and training resources
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