Goalkeeper requires great reflexes, agility and coordination. During a soccer game, goalies are constantly in high-pressure situations. They know that one small misstep can cause their team to lose a game.
Also, called goalkeepers is half of the team, There is many goalkeeping styles, Below are some basic soccer goalkeeping positions and drills. In the end we advise you settle on the technique that is successful and feels comfortable for your goalie.
Drill Target Ages
- U8, U-10
- U10, U-13
- U13, U-14
Warm Up (10 min)
Always start with warm up as that will reduce the injury chances, Jog and stretch, light footwork mirroring exercise, simple catch in pairs to warm up the hands.
Low Balls – Between Knees And Ground
You need to drop both (or at least one) knees to the ground as you catch the ball to get body securely behind ball. The basic position of the hands resembles an inverted “W”.
Medium High Balls – Chest High
The basic position of the hands resembles an inverted “W”, with the little fingers touching. The thumbs and palms put pressure on the ball while the fingers bend to form a “basket”.
High Balls – Above Head
The basic position of the hands resembles the letter “W”. If the hands are too small to keep thumbs together and secure the ball, then open up the thumbs to get fingers and palm to control it.
Diving – While Moving Horizontally
The concept of the “W” still applies. You do want to make sure that the hand closest to ground provides a “backstop” for the ball while the other puts pressure from the top.
Feet and Body Positions
Shots from a Long distance
This is your basic ready position. It allows you to generate momentum for a “big” dive by lowering knees and then pushing off one foot for the dive.
Shots From Short Distance
Here you are in a reaction or reflex situation. You do not have the time to drop down as much and generate momentum for a big dive. Your “ready position” is lower so you can push into dive instantly. That is why leg strength is important.
Basic Goalkeeper Drills
Footwork is one of the most important factors for goalkeeping. The best goalkeepers in the world can move all over their box to always be in position for different shots and passes that come their way.
This drill requires the goalkeeper and a partner.
- Place four cones in either in a box or rectangle pattern. You should be in the middle of the cones and your partner will stand outside of them.
- Have your partner call out a cone number when he or she wants you to go.
- Run to the cone, touch it, and get back to your starting position.
- Repeat this drill 10 or more times.
Seated Save Drill
The purpose of this drill is to improve your ability to reach, save and return to the seated position ready to save the next shot.
- Take a seated position on the goal line with your legs straight out in front.
- Have a partner stand five to ten yards away and shoot at either side of the goal, staying within your reach.
- With each shot, reach out and save the ball from scoring, then cradle the ball and launch it back to your partner.
- Perform sets of 60 seconds, varying shot placement and trajectory.
- Have two partners, one on each corner of the six-yard area.
- Take your place near the post.
- Encourage a shot across goal from either partner.
- After saving the shot, get up and cross to the other post in readiness for the second partner’s shot.
- Repeat for five sets of 10 reps from each side.
Meet and Retreat Drill
This drill focuses on acceleration and handling to meet and deal with the initial cross, while training agility and reflexes to retreat and prepare for a follow-up effort.
- One player feeds in crosses and another shoots from the edge of the penalty area.
- As keeper, come out and either catch or punch the cross.
- Perform 8 reps from each side of the field (crossing), with player 2 remaining in the same position.
- Add in a third player to offer some resistance to meeting the cross.
This drill is excellent both for diving practice and for developing your agility. It’s also a very simple drill, so anyone who wants to practice being a goalkeeper can do it.
The diving drill requires the goalkeeper and a partner.
- Stand in the ready position about five yards away from your partner.
- Your partner should throw the ball underhand to either your left or right.
- Dive to catch the ball, cradle it in, and then throw it back to your partner.
- Quickly bounce back up and get ready for the next throw.
- This drill should be done about 20 times.
This drill can be also recommended for age group U14-U16
For More Goalkeeper Drills
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In The Complete Soccer Goalkeeper, renowned goalkeeping coach Tim Mulqueen shares his secrets and provides unparalleled instruction for developing the skills, techniques, and mental mind-set for mastering the game’s toughest position:
• Stance, positioning, and footwork
• Leaping, diving, and saving shots at various heights
• Orchestrating the defense and distributing the ball
• Reading the game, including shooters, angles, and set plays
• Penalty kicks and situation-specific tactics
• Specific conditioning exercises to develop explosive power, sharpen eye–hand coordination, and improve reaction time
The Soccer Goalkeeper Training Manual
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This is a complete handbook dealing with the basic principles of goalkeeping technique and the planning of training sessions; it also includes a large number of exercises to help coaches train their keepers to identify and correct the most common mistakes.