A Proper Goalkeeper Warm-up

• 1 coach to call out numbers, 1-4 Goalkeepers, 4 – 10 cones (4 cones per keeper).
• Create a 4-cone box with each side 4-5 yards long.
• Assign each cone a number 1-4, in any order (you may change orders throughout the drill).
• Throughout the drill switch the numbers of each cone, add commands like left and right.

Ball Toss: Goalkeeper warm-up drill that challenges the goalkeepers reflexes, footwork, diving, and front smothering techniques.

• 1 coach, 1 – 4 keepers, 1 soccer ball per each keeper (30 seconds to 1 minute intervals).

1. One by one, a goalkeeper will underhand toss the ball to the coach (above shoulder height), the coach deflects the ball in any direction.
2. The goalkeeper tries to retreive the ball as quickly as possible, at the highest point, with the ball taking a minimum number of bounces.  The goalkeeper will either collapse, dive, forward dive, or jump for the ball.
3. After the keeper regains possesion, he/she will repeat the drill.

Across the Goal Repetitions: A complete goalkeeper warm up drill that consists of footwork and a wide range of shot stopping and handling.

• 1 – 2 Servers, 1 Goalkeeper, 1 – 2 balls (1 for each server)
• About 8 services from feet (unless otherwise noted) alternating right to left, progressing from pass backs, to scooping low balls, to basket catches, to diamond (or w catches), to high balls, to diving.

1. Goalkeeper begins in middle of the goal and side shuffles or runs to one post to receive a pass back from a server then quickly move to the other post to receive another.  Goalkeeper is only allowed one touch to play the ball back to the server.  8 total services.
2. Same as step 1, but goalkeeper handles the ball on the ground with hands and rolls the ball back to the server.
3. Same as above steps, but goalkeeper handles a shot in the air using the basket catch technique and rolls it back to the server.
4. Same as above steps, but goalkeeper handles a shot in the air using the diamond or w catching technique and rolls it back to the server.
5. Same as above steps, but now the server tosses the ball in the air for a high ball, the goalkeeper runs a couple of steps in front of each post and catches the ball at the highest point and then tosses it back to the server.
6. Similar to the above steps, but the goalkeeper dives from side to side.  The serve can either be by foot or hand.

Footwork + Handling: A demanding warm-up drill that focuses on the goalkeeper’s footwork, agility, and handling when winded.

• 1 Server, 1 – 4 Goalkeepers, 1 – 3 balls, 8 – 10 disc cones
• Line up 8 – 10 cone discs about 2 yard apart in a vertical line with a server about 10 yards away from last disc cone
• Goalkeeper does various footwork through cones and sets for a shot (repeat as desired)
• Shots should start at goalkeeper’s hands and progress to collapse dives
• Forms of footwork include:
  • One step high knees run(one foot goes in between each disc cone)
  • Two step high knees run (both feet go in between each disc cone)
  • Two footed bunny hop for speed (quick jumps to go in between disc cones)
  • Single leg bunny hop for speed
  • Knees to chest jumps for height
  • Forward shuffle in and out through discs (shoulders always face forward)
  • Backward shuffle in and out through disc cones
  • Side shuffle in and out through disc cones
  • Two footed sideway hops
  • Facing to the side zig zag through disc cones