Goalkeeper Handling Drills

Handling drills are always great to practice, regardless of the level of the goalkeeper.  To get the most out of handling drills, do them while the goalkeeper is tired.  It’s much more challenging and game realistic for a goalkeeper to make clean catches while he or she is under pressure or winded.  Medicine Balls are also a great way to increase the difficulty of the drill.

Click on the title of the goalkeeper drill to view in .pdf format.

Goalkeeper Handling Drills – Handling Volleys on Knees

• 1 Server, 1 Goalkeeper, 1 – 3 balls
• 20 sets = 1 rep

1.  Goalkeeper sits on knees with back straight.

2. Server either drop kicks, volleys, or kicks ball from the ground to the goalkeepers hands

3.  **It is important to make sure the goalkeeper uses the proper “diamond” or “w” catching technique, has his or her chest forward, and is attacking the ball.

4.  **For a more challenging drill: continue until goalkeeper reaches a consecutive amount of catches or strike the ball from the ground.

Goalkeeper Handling Drills – One Handed Bridge Catches

• 1 Server, 1 Goalkeeper, 1 or 2 balls (or med balls)
• 10 – 20 sets each hand = 1 rep

1.  Goalkeeper gets into a bridge position (keep pelvis as high as possible).

2.  Server tosses a ball to one side, goalkeeper catches it with one hand and tosses it back.

3.  Alternate sides evenly.

4.  **For a more challenging drill: pick up the pace using two balls or use a medicine ball.

Goalkeeper Handling Drills – One Handed Plank Catches

• 1 Server, 1 Goalkeeper, 1 or 2 balls (or med balls)
• 10 – 20 sets each hand = 1 rep

1.  Goalkeeper gets into a plank/push-up position (keep black as flat as possible).

2.  Server tosses a ball to one side, goalkeeper catches it with one hand, brings the ball around the hand on the ground and tosses it back.

3.  Alternate sides evenly.

4.  **For a more challenging drill: pick up the pace using two balls or use a medicine ball.

Goalkeeper Handling Drills – Backwards Sit-up Catches

• 1 Server, 1 Goalkeeper, 1 or 2 balls (or med balls)
• 10 – 20 catches = 1 set

1.  Goalkeeper lays on stomach with arms off the ground (keep arms off the ground for the whole drill)

2.  Server tosses ball right above goalkeepers head. Goalkeeper catches the ball and tosses it back without letting arms and chest fully touch the ground.

Goalkeeper Handling Drills – Sideways Sit-ups Catches

• 1 Server, 1 Goalkeeper, 1 or 2 balls (or med balls)
• 10 – 20 reps each side = 1 set

1.  Goalkeeper lays on side facing the server (in a diving position), server tosses ball slightly above goalkeepers mid section, goalkeeper catches ball by doing a sideways sit-up.