Keeper Drills
Links to other Websites with
Goalkeeper Drills
Introduction
This page lists a set of soccer goalkeeper drills for aspiring young goalkeepers of all ages. Some are from what I remember doing as a goalkeeper in high school and college. Some are ones I learned from Coach Hardy’s goalkeeping clinics last winter, or from other sites I found on the web (I have listed them below). Most of these drills are ones that you might remember, as we have practiced them together over the summer in the Pepperell goalkeeper’s clinic.
Each set of drills is divided into a different category of emphasis. For each category, the drills are sub-divided into three sections: Solo, Pairs, and Coaches. “Solo” drills are ones that can be practiced alone with nothing more than a soccer ball. If your child complains to you over the summer that they are bored, send them out to the front yard with a ball and practice these for a half hour!
Drills that are labeled “Pairs” are usually performed by a pair of keepers, or can be practiced with a keeper and a coach. Most teams do not perform specific drills for goalkeepers during practice, so these drills are good for kids to do themselves, especially before practice or a game starts. Remember keepers – DO NOT practice shots before a practice, always at the end, with the coach present. Spend your time before practices start by doing these drills with a goalkeeper teammate.
For drills labeled “Coaches”, these are that drills require a coach to supervise,
or require more than 2 players / goalkeepers.
If you wish to work on goalkeeper skills specifically at a practice,
these are best to do with a group of young keepers.
If you have other suggestion for drills to include, please feel free to email them
to me:
Links to other Websites with Goalkeeper Drills
Here are some other web sites that outline drills specifically designed for goalkeepers. Some of the drills listed here are taken from drills on these web sites:
http://www.strongsoccer.com/Kingdrills/GKdrills.htm
http://www.great-save.com/page.asp?id=trainingin
Review
Here are just a few reminders on proper goalkeeping techniques.
Stance
The goalkeeper stance should allow the keeper to catch,
jump, or dive as quickly as possible.
It is like a coiled spring ready to leap! The goalkeeper should stand with feet about shoulder-width
apart. Feet spread too far apart
prevent good lateral movement. The
goalkeeper should always be up on the balls of 
their
feet in the ready position – not on tiptoes, and not flat-footed. Lifting the heels slightly allow the keeper
to twist and move freely in reaction to the ball. The keeper stands with knees bent, to allow for a quick leap or
dive. A keeper does not want to crouch,
and then dive, in reaction to a shot, as this would take too long. So a good knee bend should allow the keeper
to dive straightaway. The keeper’s
hands should be up in front of the chest.
This position is important, since thrusting the hands is part of what
allows a keeper to leap high or dive.
It also is the best position for a quick catch on a ball shot directly
at the keeper. The following
illustrations demonstrate the ready position.
Of course, the keeper does not need to stand in the ready position for the entire game! So when should the keeper be “ready”? My suggestion is that any time the opposing team possesses the ball in the keeper’s half of the field, the keeper be “ready”. Also any time the ball is within10 feet of the 18-yard box, no matter who has the ball, the keeper is “ready”. So for example, if a fullback is taking a goal kick, the keeper should be in the middle of the goal in the ready position, hands up and all!
To summarize the goalkeeper stance:
v Feet shoulder-width apart, up on the balls of the feet
v Knees bent, ready to jump or dive
v Hand up in front of chest, ready to thrust or catch
v Eyes up and on the ball
Footwork
The most important part of footwork for a keeper is to remember to never cross your feet when moving side to side. Once the legs are crosses, the keeper looses any ability to jump or dive. Instead, the keeper uses sidesteps to move laterally, clicking the feet together as they move. Many of the footwork drills emphasize this point.
Goalkeepers should practice backpedaling as well, since a goalkeeper never turns their back to the field. In general, it is always better to start back in the net and “creep” forward to meet an opposing player taking a shot. Forward movement away from the goal gives the best chance to knock a ball away. It is very difficult to make a save while moving backwards.
Catching
There
are 2 basic catches that the goalkeeper uses, low catches and high
catches. Low catches are used for any
ball that is at waist height or 
lower. The catch is a basic breadbasket scoop,
ending with a goalkeeper tuck. The
tuck is the safest way for a keeper to secure the ball after a save. The keeper’s elbows are pulled in under the
ball, the forearms are straight and parallel, and the hands curl over the top
of the ball. The following
illustrations show the low catch and tuck.
The high catch is used for any ball that is above the waist. The two-handed catch employs the “Goalkeeper W”. The keeper’s hands are touched together at the thumbs. The index fingers are slightly apart, forming the “W”. The rest of the fingers are spread out, slightly bent to form a “shock absorber” when catching a hard shot. Fingers should not be too stiff, or too relaxed, in order to create the soft hands a keeper needs to catch reliably. Once the ball is caught and secure, the keeper can then pull the ball into the tuck position.
The same hand technique is used whether or not the keeper uses gloves. It is used for straight-on saves, save in the air, and for diving saves. The following illustration shows the proper hand technique for high catches.
Jumping
Goalkeepers use a one-legged jump technique for leaping
straight up in the air. One leg pushes
off the ground, and the other leg lifts the knee to create an upward thrust. 
At
the same time, the hands are thrust upward from the ready position, creating
additional lift, and readying the hands for a catch. The following illustration shows the goalkeeper leap.
It is important for goalkeepers to practice leaping using both knees for thrust. When the goalkeeper jumps during a game, they are usually turned slightly from the center of the field. The goalkeeper should lift the knee that is closest to the center of the field, creating some protection from oncoming opponents. Jumping with the wrong knee lifted will leave a goalkeeper open and vulnerable to oncoming players.
Diving
Like
catching, there a 2 basic dives that goalkeepers use, low dives and high
dives. Low dives are used for any shot
that is waist-high or lower. In this
dive, the goalkeeper generates momentum to get the body down to the ground as
quickly as possible. The proper
technique for a low dive is for the goalkeeper to arch their body as they make
contact with the ground. The keeper’s
body should curve like bottom of a rocking horse. This technique allows a keeper to land on the ground quickly
without hurting themselves. A straight
body landing like a falling tree will hurt!
If executed properly, a goalkeeper will make contact with the ground on
their outer shins first, followed by the hips, upper body, and arms. The following illustration demonstrates the
low dive technique.
The
high dive is used for any shot above the waist. In this dive, the goalkeeper generates momentum to lift them
into the air. This momentum is created
in the same way as the vertical jump, using a one-legged jump with knee and
hand thrust. The goalkeeper lifts the
“top” knee (the knee highest in the air for the direction of the dive), and
thrusts their hands over their head during the dive to create the proper
lift. The following illustration shows
the proper high dive form.
The high dive landing is different from the low dive. Once the goalkeeper makes the catch in the air, the goalkeeper first makes contact with the ground using their low (closest to the ground) forearm. The forearm should be parallel to the ground and the ball and arm should hit the ground together. The goalkeeper uses the ground as a “third hand” to secure the ball. The goalkeeper lands with one hand on top of the ball, and one hand behind the ball, and pushes into the ground, which secures the bottom of the ball. Once the goalkeeper makes contact with the ball, their momentum will cause their body to land behind the ball at chest height, with the body acting as a shield between the ball and the goal.
Warm-ups
Solo
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Stretching! |
U10, U12,
U14 |
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Goalkeepers should be the most flexible players on a team. The simplest catch is a ball rolling on the ground straight at the keeper. A keeper must be able to stand with their feet together, knees straight, and bend to the ground to scoop the ball. This can only be achieved through proper stretching. Goalkeepers should stretch before all practices and games. The technique for stretching is the same: stretch to the point where the muscle is tight, and then hold for a count of 10. Repeat each stretch 3 times (fewer for younger kids). Never “bounce” during a stretch, always apply constant pressure.
v Standing, feet together, knees straight, bend and touch the ground v Standing, feet apart, reach between legs as far back as possible v Standing, feet apart, reach and touch right foot with hands, right knee with head. Repeat to the left. v Sitting, feet together, knees straight, bend and touch toes v Sitting, feet apart, reach between legs as far forward as possible v Sitting, feet apart, reach and touch right foot with hands, right knee with head. Repeat to the left. v Runners stretch (one leg out, one tucked under), both forward and backward v Sitting, grab bottom of foot with both hands (one high, one low), slowly straighten knee v Butterfly, sitting with feet pulled in and bottoms together, push down on knees with elbows |
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Simple Toss
+ Catch |
U10, U12,
U14 |
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Goalkeeper lies on their back, holding the ball in the “Goalkeeper’s W” position above their chest. Toss the ball straight up in the air, and catch with the Goalkeeper’s W. Toss does not need to be very high, but proper hand position should be used. Stop after every few catches and check hand position. Repeat for several minutes. Keep a soccer ball in your room, and practice this when you are bored and just lying on your bed doing nothing. Practice for ½ hour while watching TV – but don’t disturb your parents or break anything! |
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2-Ball Deep
Knee Bend |
U12, U14 |
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Goalkeeper stands with feet slightly apart, and arms straight out at their sides. With palms facing up, keep a soccer ball balanced in each hand. While holding the soccer balls out, perform deep-knee bends. Not too fast – slower knee bends will develop stronger muscles. Repeat 10 times, building up to 25, 30 or even 50 repetitions |
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Hungarian
Ring |
High
School! |
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Not really a warm-up so much as a way to show off! Young goalkeepers will find this difficult, but by the time a goalkeeper reaches high school, they should have enough spring in their legs to pull this off. The goalkeeper stands on their strong foot (usually the right). They grab the top of their left foot with their right hand, which forms the ring in from of them. Then they simply jump through the ring formed by their arm and leg! A really good keeper will also be able to jump back into the ring once they jump through! Have fun trying, but don’t get hurt. |
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Pairs
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Shadow
Footwork |
U10, U12,
U14 |
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Goalkeepers stand about 10 feet apart, facing each other. One keeper acts as the leader, the other as the shadow. The leader shuffles forward, backward, and side-to-side, changing direction often. The shadow must imitate the leader’s movements. Switch leader and shadow. |
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Shadow
Diving |
U10, U12,
U14 |
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Goalkeepers stand 15 feet apart facing each other. The leader points in one direction and the shadow must dive, and quickly recover. The leader points straight down for the shadow to flop, at a 45-degree angle to one side for a low dive, and straight out to one side for a high dive. Check for proper dive technique, and quick recovery. For the younger (U10) keepers, a simple scoop catch and kneeling side catch can be substituted for dives. |
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Sitting
Stretch Catch |
U10, U12,
U14 |
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One goalkeeper sits on the ground, feet slightly apart. The other keeper stands at sitting keeper’s feet, bent forward, holding a ball at waist height. The server then drops the ball, forcing the catcher to lean forward, catch the ball before hitting the ground, and toss back up to the server’s hands. The server should force the catcher to lean forward as far as possible by slowly dropping the ball further and further away. |
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Coaches
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Shadow Footwork |
U10, U12,
U14 |
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Goalkeepers stand in line about 10 feet apart, facing the coach who is in front of them. Keepers must imitate the footwork shuffle of the coach. Coach can point to indicate the direction change of a shuffle. This drill is just like shadow footwork pairs, but a larger group of keepers can all work at once. Check for proper stance and hand position during shuffle. |
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Shadow
Diving |
U10, U12,
U14 |
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Goalkeepers stand in line about 15 feet apart, facing the coach who is in front of them. The coach points in a direction and the keepers must dive, and quickly recover. The coach points straight down for the shadow to flop, at a 45-degree angle to one side for a low dive, and straight out to one side for a high dive. This drill is just like shadow diving pairs, but a larger group of keepers can all work at once. Again, scoops and kneeling side catches can be substituted for the younger keepers |
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Mighty
Mouth |
U10, U12,
U14 |
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Kind of fun, especially for the younger keepers. Remind the keepers that they are in charge of the goal area, and must be the loudest players on the team (just like when yelling at a brother or sister!). Have each keeper yell out a basic command as loudly as possible, such as “KEEPER” or “CLEAR”. See who the loudest keeper in the group is. Have all the keepers yell together, and see how loud the group can be! |
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Hand Drills
The drills in this section are designed to improve goalkeeper’s handling of the soccer ball. These will help keepers get accustomed to handling the soccer balls with their hands, and develop soft hands and better catching skills.
Solo
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Rolling
Figure 8s |
U10, U12,
U14 |
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Goalkeeper stands with legs spread apart and a ball lying on the ground between their legs in front of them. Using one hand, roll the ball on the ground between their legs, around one leg back to the front, then between the legs and around the other, in a figure-8 pattern. Goalkeepers should switch hand as the ball switches from one side to the other. After about 30 seconds, stop and change direction. Slowly build up speed over time. Keep the knees straight; this is a good stretch as well as a hand drill. |
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Figure 8s
in the Air |
U12, U14 |
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Goalkeeper stands with legs spread apart, holding ball in the air. Holding the ball in one hand, the keeper passes the ball between their legs to the other hand behind their legs. The new hand then pulls the ball around to the front again, and then passes the ball between the legs to the other hand in back, in a continuous figure-8 pattern. After about 30 seconds, stop and change direction. Slowly build up speed, but be sure not to let the ball touch the ground! |
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Behind the
Back |
U10, U12,
U14 |
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Goalkeeper stands in a comfortable position holding the ball in front of them. Pass the ball from one hand behind the back to the other hand, and then back to the first hand in front, in a continuous circle. After about 30 seconds, stop and change direction. Slowly build up speed, but be sure not to let the ball touch the ground. |
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Between the
Legs Catch |
U12, U14 |
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Goalkeeper stands with legs apart, holding a soccer ball between their legs. One hand cups the soccer ball in front of the legs; the other holds the ball from behind the legs. Toss the ball slightly between legs, and switch hands (the one in front moves behind the legs, the one behind moves to the front). Catch the ball before it hits the ground. See how many catches you can make without dropping the ball. Slowly build up speed. |
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Behind the
Neck Drop |
U10, U12,
U14 |
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Goalkeeper stands and holds a soccer ball with the goalkeeper W. Standing straight, place the ball against your neck behind your head. Drop the ball, bring your hands down behind your back, and try to catch the ball again! This is a great drill for quickness, and develops a good feel for the ball, since the catch must be made without seeing the ball. |
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Pairs
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Toss +
Catch |
U10, U12,
U14 |
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Goalkeepers stand about 10 feet apart facing each other. One soccer ball is used for the pair. Goalkeepers take turns tossing the ball to each other. Start simple, and then start mixing in balls rolling on the ground, low catches, high catches, and side catches. No diving for this drill, this is for developing catching skills. Make sure proper hand position is used. Always end each catch with the tuck position. |
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Bounce +
Catch |
U10, U12,
U14 |
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Goalkeepers stand about 10 feet apart facing each other. Just like the toss + catch, except this time the keepers serve each other using a bounce off the ground. Use high and low bounces. Make sure keeper reacts to any irregular bounces. Again, use proper hand position and end each catch in the tuck position. |
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Sit-up Toss |
U10, U12,
U14 |
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Goalkeepers sit on the ground facing each other, legs out straight, with the bottoms of their feet touching. One soccer ball is used for the pair. One goalkeeper starts holding the ball. They lie back on the ground and touch the ball to the ground over their head, then sit up and toss the ball to the other keeper. That keeper catches the ball, and then lies back on the ground, touching the ball to the ground over their head, then sit up and toss back. See how long you can go without a drop! For U10 keepers, it is better to have them lean forward and hand the ball to the other keeper after a sit-up, rather than tossing the ball. |
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Sidestep
Catch |
U12, U14 |
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One goalkeeper stands in goal against one of the posts. The other keeper stands about 10 feet in front of the goal, facing the keeper, holding a soccer ball, acting as the server. The pair moves laterally across the goal tossing the ball to each other. Make sure that proper sidestepping is used and proper hand position on the catch. Stop when the other post is reached, then sidestep and toss back. Repeat several times across the goal. Switch server and keeper. If more than 2 keepers perform this drill, have the additional keepers line up along side the post. Once the server and keeper cross the goal and back, have the goalkeeper run out and become the new server, have a new keeper in line become the new goalkeeper, and the server goes to the back of the waiting goalkeeper’s line. This drill not only develops hand skills, but also helps the keepers get a feel for the width of the goal and where the posts are. |
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Lying Quick
Catch |
U10, U12,
U14 |
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One goalkeeper lies on the ground with their knees bent in the air, hands up in the ready position. The other keeper serves by standing at the lying goalkeeper’s feet, holding a ball above them. The server tosses the ball to the lying goalkeeper, who must catch the ball in the proper position, and toss the ball back up to the server’s hands. The server varies the toss by throwing slightly higher or lower than the goalkeeper’s hands, and slightly to the left and right. The server can increase the difficulty by simply pushing the ball back to the goalkeeper after a return, rather than catching then throwing. Build up speed over time; quickness is the key to this drill! Server and keeper switch positions after 30 – 60 seconds. |
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Handoff
Drill |
U10, U12,
U14 |
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Goalkeepers stand back-to-back, with one goalkeeper holding a soccer ball. Both goalkeepers twist to one side and the keeper with the ball hands the ball to the other keeper. Both keepers then twist to the other side, and hand the ball back to the first keeper. Keep handing of back and forth as quickly as possible, but make sure not to let the ball hit the ground. After 30 seconds, stop and change directions. Another variation is for the keepers to stand back-to-back; this time the keeper with the ball reaches up over their head and hands the ball to the second keeper above their heads. The second keeper then bends forward and hands the ball back to the first between their legs. Keepers stand slightly apart in this variation to allow them to bend. After 30 seconds, stop and change directions. |
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Coaches
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Drop Kick
Catch |
U10, U12,
U14 |
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Goalkeeper stands in goal in the ready position. The coach stands 8-10 yards away, and drop-kicks or volleys the soccer ball from their hands to the goalkeeper, who must make the proper catch and toss back to the coach. No dives in this drill, this is simply a catching drill. Build up speed in the kicks over time, to help develop quickness and sure hands in the keepers. For U10s, the coach can simply toss the ball to the keeper, rather than volley kick or drop kick. But the speed of the toss should increase over time to help develop sure hands. |
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Spin +
Catch |
U12, U14 |
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Goalkeeper stands in goal in the ready position, but facing backwards into the goal. The coach stands 10 – 15 feet away holding a soccer ball. The coach shouts out either “LEFT” or “RIGHT”. The goalkeeper must spin in the direction shouted as quickly as possible and catch the ball tossed by the coach. The keeper then returns the ball to the coach, and faces into the net again for the next catch. Make sure that the keeper spins all the way around and faces the coach before making the catch. Proper footwork is important in this drill. The coach can begin tossing the ball while the keeper is spinning to increase the difficulty of the drill. Keepers must pick up the ball already in the air and make the catch. If the keeper spins in the wrong direction, they should just continue and make the catch, rather than stop and try to spin the other way. |
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Get Up +
Catch |
U12, U14 |
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Goalkeeper stands in goal in the ready position. The coach stands 10 – 15 feet away holding a soccer ball. When the coach yells “GO”, the keeper must drop to the ground and touch their chest to the ground, then quickly scramble to get up and catch the ball tossed by the coach. The keeper tosses the ball back to the coach, and quickly drops to the ground again for the next toss.
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Diving Drills
It is important to work a progression of diving drills when instructing young goalkeepers. Many of the drills listed here include a progression of dives from the sitting position, followed by the kneeling position, followed by the standing position. Young goalkeepers learning to dive will find this progression helpful. Diving to the ground from a sitting position is far less intimidating than from a full stand. Work with the young keepers on getting the proper dive technique down before progressing to a more difficult technique. Diving should not hurt a goalkeeper if they use the correct technique. Normally U10 players do not work on diving, although goalkeeper sit-ups might be a good introduction for more advanced U10s.
Solo
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1-2-3 Jump |
U10, U12,
U14 |
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Goalkeeper stands in an open area holding the soccer ball in the Goalkeeper’s W. The goalkeeper takes 3 steps forward, and on the 3rd step, leaps into the air as high as possible, using one-legged jumps with one knee in the air, and hands thrust over their head holding the ball. Then take another 3 steps, leaping with the other knee thrust in the air. Continue across the width of the soccer field. Rest for 30 seconds, then repeat going back across the width of the field. The key to this drill is proper technique. Keepers do not have to run in this drill, but take 3 deliberate steps and leap high. By leaping on the 3rd step, the goalkeepers alternate which leg they jump from and which knee they thrust, developing ambidextrous ability to jump. |
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Goalkeeper
Sit-ups |
U10, U12,
U14 |
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Goalkeeper sits on the ground with legs slightly apart, holding a soccer ball above their heads in the Goalkeeper W position. Goalkeeper then rocks to the ground on one side. Be sure to use the proper body curve for a low dive, and drive the body down with a thrust from the high knee. Recover to the sitting position as quickly as possible, and then rock down to the other side. Repeat for 10 – 20 “sit-ups” Be sure to rock side to side. Do not rock onto your back, which goalkeepers will tend to do as they get tired. Also, keep the ball above your head at all times, even while recovering to the sitting position (use your thrust-knee to help you recover). |
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Kneeling
Low Dives |
U12, U14 |
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Goalkeeper kneels on the ground holding a soccer ball above their heads. Goalkeeper then rocks to the ground on one side. Be sure to use the proper body curve for a low dive, and drive the body down with a thrust from the high knee. Recover to the kneeling position as quickly as possible, and then rock down to the other side. Repeat for 10 dives. |
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Standing
Low Dives |
U12, U14 |
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Goalkeeper stands in the ready position holding a soccer ball above their heads. Goalkeeper then rocks to the ground on one side. Be sure to use the proper body curve for a low dive. Recover to the ready position as quickly as possible, and then rock down to the other side. Repeat for 6 dives. Work on getting lateral thrust as part of your low dive so that you can cover a larger area of the goal during a low dive. The outside of your leg will drag along the ground as you simultaneously jump sideways and rock to the ground. |
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Pairs
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Sitting Low
Dives |
U12, U14 |
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One goalkeeper sits on the ground, legs slightly apart. The other goalkeeper acts as the server, standing about 10 feet away facing the goalkeeper. The server rolls the ball on the ground to one side of the keeper, who must rock down to the ground and catch the ball. The keeper then returns the ball to the server while still on their side, and then quickly recovers to the sitting position. Repeat from side to side for 10 – 20 dives. Switch server and keeper. Make sure proper body curve and knee thrust is used in the dive. By throwing the ball back to the server over their head from the dive position, keeper is developing stomach muscles. The toss can be used as momentum to help the goalkeeper recover to the sitting position. |
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Kneeling
Low Dives |
U12, U14 |
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One goalkeeper kneels on the ground. The other goalkeeper acts as the server, standing about 10 feet away facing the goalkeeper. The server rolls the ball on the ground to one side of the keeper, who must rock down to the ground and catch the ball. Be sure to catch the ball with the proper position – one hand on top, one behind, and the ground acting as the “third hand’ on the bottom. The keeper then returns the ball to the server while still on their side, and then quickly recovers to the kneeling position. Repeat from side to side for 10 dives. Switch server and keeper. The server can also toss the ball in the air to the sides of the keeper, in order to increase the difficulty of the drill. |
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Standing
Low Dives |
U12, U14 |
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One goalkeeper stands in the ready position. The other goalkeeper acts as the server, standing about 15 feet away facing the goalkeeper. The server rolls the ball on the ground to one side of the keeper, who must rock down to the ground and catch the ball. Be sure to catch the ball with the proper position – one hand on top, one behind, and the ground acting as the “third hand’ on the bottom. The keeper then returns the ball to the server while still on their side, and then quickly recovers to the standing position. Repeat from side to side for 6 dives. Switch server and keeper. The server can also toss the ball in the air to the sides of the keeper, in order to increase the difficulty of the drill, but keep the toss low for low dives. |
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Kneeling
High Dives |
U12, U14 |
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One goalkeeper kneels on the ground. The other goalkeeper acts as the server, standing about 10 feet away facing the goalkeeper. The server tosses the ball in the air to one side of the keeper, who must push off the ground with their knees, catch the ball in the air, and land correctly on their forearm. The goalkeeper should be able to get off the ground slightly during the dive. Be sure to catch the ball with the proper position – one hand on top, one behind, and the ground acting as the “third hand’ on the bottom. The keeper then returns the ball to the server while still on their side, and then quickly recovers to the kneeling position. Repeat from side to side for 10 dives. Switch server and keeper. This is an excellent way to introduce keepers to high dives, as landing from the kneeling position is far less intimidating than from a stand. Get the proper landing technique down before moving on to standing. |
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Standing
High Dives |
U14 |
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One goalkeeper stands in the ready position. The other goalkeeper acts as the server, standing about 15 feet away facing the goalkeeper. The server tosses the ball in the air to one side of the keeper, around chest height. The goalkeeper executes a high dive, catching the ball in the air, and landing on the forearm, trapping the ball properly, and landing with the body behind the ball. Repeat from side to side for 6 dives. Switch server and keeper. It is important to develop the proper technique in this drill. The tosses do not need to be terribly difficult, but proper catching and landing technique should be the emphasis. You can challenge the keeper to dive off of the ground by having them dive over an obstacle. Balance a soccer bag on a couple of soccer balls, and have the keepers dive over it without knocking the bag off of the balls. More advanced keepers can dive over a kneeling goalkeeper, who will certainly let you know if they are being kicked during a dive! |
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Coaches
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Target Low
Dives |
U12, U14 |
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Goalkeeper stands in the ready position. Two soccer balls are placed on the ground, one on each side of the goalkeeper. The coach quickly points in one direction or the other, and the goalkeeper must dive and make contact with the soccer ball to that side. The goalkeeper must quickly recover to the ready position between the two targets for the next dive. Repeat for 6 – 10 dives. This drill can help improve the lateral distance that a goalkeeper can cover on a low dive. For more experienced keepers, place the soccer balls further than body length away from the keeper. This will force the keeper to push them self laterally, and not just fall down to the ball. Also, place the targets slightly in front of the keeper, to promote correct diving angle. |
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Back Dives
Into Net (Salmon Leaps) |
U14 |
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One of the tougher drills for young keepers, this is really designed for the high school and college level. But I have seen some U14s have some success with this. Coach stands in front of the net near the penalty spot with 5 soccer balls (or slightly closer to the net for younger keepers). Goalkeeper starts in net on the goal line, in the ready position. On coach’s signal, keeper sprints forward to touch a soccer ball that the coach is holding, then immediately starts to backpedal to the net. When the keeper reaches the 6-yard box, the coach tosses the ball over the keeper’s head slightly to one side or the other. Keeper must turn in the direction of the toss, leap into the air and push or punch the ball over the crossbar. The keeper scrambles back their feet and repeat the drill for all 5 soccer balls. The emphasis on this drill should be on the correct salmon leap technique more than the successful tip of the ball. Incorrect diving form back into the net can result in injury, so don’t force this drill if the young keeper is having problems with form and landing on their back. |
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Roll + Save |
U14 |
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Goalkeeper stands in the open field facing the coach, who is about 10 feet away. Two assistants stand on each side of the coach. The coach and assistants all have a soccer ball. The coach begins backpedaling, and the keeper creeps forward to follow. On the coach’s command, the goalkeeper must do a forward roll (somersault). As the keeper comes out of the roll, the coach rolls or tosses the ball to either side of the keeper, who must react quickly and make the save. The assistant on the side of the save gives their ball to the coach and retrieves the saved ball, so that the drill can continue quickly. Continue for 10 – 12 saves. This drill forces the goalkeeper to loose sight of the ball during the roll. It forces them to pick up sight again quickly, and react to the direction of the save. It also promotes good balance, as the keeper must come out of the forward roll to a standing crouch position quickly in order to execute the save correctly. |
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Pick Pocket |
U12, U14 |
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One goalkeeper stands in goal in the ready position. At the same time, 6 – 8 players all dribble a soccer ball around the front of the goal. The goalkeeper selects a “victim”, and quickly executes a submarine slide through the ball, stealing it from the victim’s feet. The goalkeeper releases the ball, returns to the goal in the ready position, and selects the next victim. Players who dribble the ball should not try to get away from the keeper, but offer passive resistance by constants dribbling in a slow jog while changing directions frequently. |
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4 Corners
Drill |
U12, U14 |
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The coach sets up 4 cones in a rectangle in front of the goal. The long side of the rectangle is slightly wider than the width of the goal, and the front-to-back depth is slightly outside the 6-yard box. Goalkeepers start at one of the back corners of the rectangle. On command, the keeper must drop to the ground at the cone, touching their chest to the ground. They scramble up and sprint forward to the next cone, drop again, sidestep to the next cone, drop again, backpedal to the next cone, drop again, then sidestep to the original cone. Once there, they drop one last time, scramble to their feet, and make a save on a toss or drop kick from the coach.
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Post to
Post Saves |
U12, U14 |
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One coach stands about 15 feet in front of one goal post, and another coach 15 feet in front of the other post. Goalkeeper starts at one post, and sidesteps to the other and makes a save from a toss or volley from the coach at that post. Keeper must quickly recover and sidestep back to the other post and make a save from that coach. Repeat for 8 – 10 saves. Coaches can vary the difficulty of this drill by changing the footwork. Instead of sidestepping post to post, have the keeper kangaroo-hop, one-legged hop, crawl, or somersault from post to post between saves. |
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Reflex Drills
Unfortunately, I was not able to come up with solo drills to improve reflexes! If you can think of any, please let me know! But quick reflexes are important to goalkeeping, and these drills are designed to improve the overall quickness of the keeper.
Pairs
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Jog +
Smother |
U12, U14 |
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One goalkeeper stands in the ready position, and the other keeper stands 6 – 10 feet behind, with a soccer ball on the ground. The pair begins to slowly jog around the field. The keeper dribbling the ball behind kicks the ball past the front keeper on one side or the other. The front keeper must react quickly, and flop to the ground and smother the ball. After the smother, that keeper becomes the new dribbler, and the shooter jogs in front of the new dribbler. That keeper then executes the next flop. Repeat for the length of the field and back. |
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Coaches
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Post Saves |
U12, U14 |
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Coach stands about 8 – 10 yards in front of the net with 6 – 8 soccer balls. Goalkeeper starts by standing at one post, facing sideways towards the sidelines. On command, the keeper quickly spins to face the coach and sidesteps towards the middle of the net. The coach volleys a shot as the keeper is turning and the keeper must quickly react and make the save. Repeat for all soccer balls. Switch posts, and repeat again. |
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Triangle
Saves |
U10, U12,
U14 |
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Cones are placed about 10 – 15 feet apart in the shape of a triangle, forming 3 goals for the keeper to defend. A shooter with a ball stands about 10 feet away from each face of the triangle. The keeper starts in the middle of the triangle, and quickly sprints to any side to defend. The shooter on that side tosses or kicks a shot that the goalkeeper must save. The keeper returns the ball and quickly selects a new side of the triangle to defend. |
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Minefield |
U10, U12,
U14 |
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Set up a square area with cones, about 20 feet x 20 feet. Scatter 6 – 10 soccer balls in the area. Goalkeeper must race to each ball in the area, and make a kneeling scoop, flop, or front lunge. Set up a race where goalkeepers are timed on entering and leaving the minefield. Set up a relay race where two teams start on opposite sides of the minefield, and keepers from each time go at the same time and interfere with each other. Set up a race where keepers must scoop up each ball and return them to a base set up just outside the minefield. |
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Criss-Cross |
U10, U12,
U14 |
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Set up a goal about 10 – 15 feet wide with cones. Set up a single shooting cone about 20 feet in front of the goal. Half of the goalkeepers line up behind the goal cones without soccer balls, and half line up behind the shooting cone with soccer balls. The first keeper in line steps forward. The shooter either tosses or kicks a shot for the keeper to save. After the shot, the shooter quickly runs to the back of the keeper line, and the keeper with the ball quickly runs to the back of the shooter line. The next shooter / keeper pair go as quickly as possible, with the player criss-crossing to the other line after each shot. |
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Pressure
Cooker |
U12, U14 |
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Set up 6 – 8 shooters in a circle around the centerline circle a large area of the field. A single keeper stands in the middle of the circle. The shooters keep a single ball moving by passing around to each other using one-touch passes. At any time, a shooter can shoot at the keeper, who must be ready and make the save. Keeper should anticipate a shot at any time. After a save, the keeper returns the ball to the shooter and the drill continues. |
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3 Goal
Charlie |
U12, U14 |
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Coach sets up one cone on both sides of a goal, slightly in front of the post, and about a goal-width away from the post. Each cone and goal post pair makes up a goal, and the actual goal in the middle is the third. Number each goal 1 – 3. Coach sets up with 5 -10 balls in front of the goals. Coach shouts out a goal number, and the keeper must race to defend that goal from a shot that the coach takes. Repeat quickly for all soccer balls set up. |
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Nutmeg
Drills |
U12, U14 |
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One goalkeeper sets up with their legs spread apart. One shooter stands 10 feet in front of the keeper, and another stands 10 feet behind the keeper. The front shooter passes the ball to the back shooter through the goalkeeper’s legs. The back shooter then one-times a shot at the keeper. The keeper must spin quickly and react to the shot after the ball passes through their legs. Repeat back and forth for 10 to 12 shots. |
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Cross Fire |
U10, U12,
U14 |
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Two cones are used to set up a goal, about 12 – 16 feet wide. Two shooters set up with several soccer balls, one 8 – 10 yards in front of the goal, one 8 – 10 yards behind the ball. The keeper must make a save on the first shooter, then quickly recover and spin to make a save from the other shooter. Continue for 4- 6 shots from each side as quickly as possible |
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Shots With
Arithmetic |
U10, U12,
U14 |
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All goalkeepers love to stop shots from teammates (remember, never before practice without a coach!). Typically shooters line up just inside the 18-yard box, and the keeper calls players one at a time to take a shot for them to save.
The idea of this drill is to help the keeper handle distractions during a game. The pressure of the shot might yield some funny answers to the problems. Depending on which part of the drill the keeper excels at, they might get an idea if a career in athletics or science is in store for them! |
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Special Drills
The following drills are focused on specializes areas that a goalkeeper must master. These areas of specialty include distributing a ball after a save (throws and punts), handling breakaways, corner kicks, high crosses, setting up walls, punching, or other specific skills to goalkeeping not covered in the other sets of drills.
Solo
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Toss,
Pushup, + Catch |
U12, U14 |
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Goalkeeper holding a soccer ball tosses the ball high into the air over their head. Keeper then drops and does one pushup, scrambles to get up, and catches the ball over their head before it hits the ground. For younger keepers first learning this drill, begin by having the keeper catch the ball after 1 bounce. The idea is to loose site of the ball, then quickly find it in the air and react. Also, hand skills are developed by accurately tossing the ball. An accurate toss is the key to this drill. Coaches can help by executing the toss for young keepers. |
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Toss, Roll
+ Catch |
U12, U14 |
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Goalkeeper holding a soccer ball tosses the ball high into the air over their head. Keeper then does a somersault roll, ending in the standing position, and catches the ball over their head before it hits the ground. Like before young keepers can catch the ball after 1 bounce, and a coach can assist by executing the toss for young keepers until they master the toss. |
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Punting |
U10, U12,
U14 |
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If a goalkeeper finds time on an open field with one or more soccer balls, they can spend some time perfecting their punts just by kicking around the field. Goalkeepers should remember the two rules to good punting – do not run, and do not throw the ball. A proper punt starts with the goalkeeper holding the ball in the goalkeeper’s W, arms straight out in front of them. Simply drop the ball from this position to punt, do not toss in the air. Also, take 2 – 3 deliberate steps to punt, do not sprint and punt. Coaches should emphasize that during a game, when a goalkeeper makes a save, they should run out to the edge of the goal area, then come to a complete stop, take the 3 steps and punt. A muffed punt results when the keeper fails to strike the ball with the good part of their foot. Missing the sweet spot usually happens when the ball is tossed high in the air, of the keeper tried to run too fast through the punt. A goalkeeper can also practice their punts by kicking into an empty goal. This saves shagging time, although you don’t get the satisfaction of seeing how far it went. Don’t stand too far back from the goal, or the ball will sail over the goal, and you’re back to shagging! |
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Pairs
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Punting |
U10, U12,
U14 |
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Pairs of goalkeepers can line up about ½ field length apart and practice their punts to each other. See how much distance and accuracy you can get by getting your kick closest to the partner. |
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Hook Throws |
U12, U14 |
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A hook throw is executed by crooking the ball against the wrist with the hand wrapped over the ball. From this hold, the goalkeeper leans over, and executes an over-the-top throw with the arm fully extended. Practice these throws in pairs by standing about ⅓ field length apart and throwing to each other. A hook throw should be very accurate, make sure the ball lands on the partner’s foot where they can make an easy trap and turn. |
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Coaches
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Save +
Throw |
U10 |
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Goalkeepers at the U10 level normally do not punt or hook throw after a save. Punts are inaccurate at this level, and cannot travel across the half-line anyway. Hands and arms are not yet big enough to hold a hook throw properly.
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Breakaways |
U12, U14 |
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A point of emphasis on this drill is that a shooter should always score on a breakaway. When a goalkeeper must defend a goal that is 8 feet high and 24 feet wide, it isn’t possible to defend a perfect breakaway shot. But by using the proper sliding technique, the goalkeeper gives himself or herself the best chance to stop a shot or make the shooter miss. The goalkeeper starts in goal in the ready position. The coach simulates a breakaway by starting with the ball outside the 18-yard area. The coach rushes in, and simulates a “long dribble” inside the goal area. The goalkeeper creeps forward to meet the breakaway, and as soon as the long dribble is spotted, the keeper rushes the shooter and flops to stop the ball. The keeper should use their forward momentum to slide through the ball, with their hand toward the short post. It is important that the goalkeeper slide-tackle properly by flopping to their side. A goalkeeper has the least chance of getting hurt by an oncoming shooter if they fall to the ground properly and protect the ball. A keeper who tries to stop a breakaway by kneeling or scooping the ball in an upright position has the greatest chance of being hurt by an onrushing shooter. |
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Submarining |
U12, U14 |
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In a variation of the breakaway flop drill; a coach stands with several soccer balls just outside the 18-yard box to one side of the field. Several shooters line up behind a cone outside of the 18-yard box on the other side of the field. A goalkeeper stands in goal in the ready position. The coach serves up a pass that is halfway between the goalkeeper and the first shooter in line. The goalkeeper races to the ball and executes a flop save before the shooter can get off a shot. The coach can vary the drill by executing passes that are closer to the shooter or to the goalkeeper. The goalkeeper must decide if they can reach the ball first with a flop, or should stand their ground and make a save when the shooter meets the ball. |
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Punching |
U14 |
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Goalkeepers do not frequently use punching. The goalkeeper punches the ball out of their area when a ball is in the air, and they don’t feel that they can safely catch the ball and bring it down. There are two types of punches – one handed and two handed. A two handed punch is used to direct the ball in the opposite direction from which it came, like a high cross from the middle of the field. A one-handed punch is used to direct a ball in the same direction it is traveling, such as a cross from the corner moving across the goalmouth. In each case, the punch is executed with the hand(s) pressed against the chest, then straight-armed to meet the ball in the air. A roundhouse punch might feel like it would be stronger, but remind the goalkeeper that they are much more likely to miss the ball this way. A single one-handed or two-handed thrust from the chest is much more accurate.
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Walls |
U12, U14 |
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Goalkeeper standing in goal, the rest of the team divided into offense and defense. Toss the ball outside of the 18-yard box, and have the keeper quickly set up a wall for a kick where the ball lands. Keeper selects an “anchor” player from the defense, and positions themselves directly in front of the nearside goal post. Keeper positions the anchor by yelling “LEFT” or “RIGHT”, until the anchor is directly between the ball and post (or slightly past the post for age groups able to ‘bend’ their shots, like Beckham!). Keeper then indicates the number of players to the wall (usually 3 or 4 man walls). Then the keeper sets up on the far side half of the goal. The wall defends ½ of the goal, and the keeper defends the other half. But the keeper must be aware of a chip over the wall, which they must quickly sidestep over and defend. Have the offense take the kick - see how the wall and the goalkeeper fare. |
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Corner
Kicks / High Crosses |
U12, U14 |
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Goalkeeper practices positioning for corner kicks. Defender is positioned at each post. Goalkeeper stands ¾ of the way back in net, along the line, facing forward to the field (looking sideways, but not facing sideways), in the ready position. Goalkeeper practices catching the kick or high cross at the highest point, using the goalkeeper one-legged jump technique. Attacking players first provide passive interference by simply standing in front of goal, without trying for the ball. As goalkeeper progresses, the attacking players can play the ball live. |
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4 Ball
Snatch |
U12, U14 |
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Goalkeeper stands in goal in the ready position. The coach sets up 4 soccer balls at the top of the 6-yard box. Coach lines up behind one ball and yells “GO”, the coach races to the ball to gain control and shoot. The goalkeeper races out and flops to make the save. Vary the delivery of the shot by the coach: v Coach roams behind the balls, and then suddenly darts to one to shoot. Keeper should shadow coach’s moves v Coach yells a ball number, and both keeper and coach race to the selected ball v Coach can race to a ball, and suddenly change directions to another ball before shooting v Have 2 coaches roaming behind balls, with only 1 darting to take the shot |
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Gone
Fishing |
U14 |
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Set up a 2 cones on the 18-yard box at the points where penalty shot arc touch the box. Set up 2 more cones 10 yards back from the cones on the 18-yard box. Half of the team lines up behind one far cone, half behind the other. The coach stands in the middle of the 2 cones on the 18-yard box. Player from one side or the other plays a pass to the coach, who wall-passes back to the player. That player must enter the goalkeeper box outside of the cone on the 18-yard box. If the return pass is inside the 18-yard box, the player must take a one-time shot. If the pass back is outside the 18, they may take 2 touches to shoot. The first player from the other line can run into the box at any angle, and is looking for any rebound. Goalkeeper stands in goal in the ready position and plays the attacker. Goalkeeper must decide whether to charge and flop, or simply come out to cut down the angle. Keeper should be encouraged to stay on feet until shot (or flop), and to creep forward to the shot (not fall back). For any blocked shot, a quick recovery is needed to stop any rebound shots. |
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Shooting! |
U10, U12,
U14 |
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Always try to reserve some time at the end of practice to have players take shots against the goalkeeper(s). Players should line up for shots far enough away to challenge the goalkeeper, but not kill them! Players must only shoot after the goalkeeper has clearly called the player. A player who shoots without being called risks injuring a goalkeeper, and should be penalized by running 1 lap around the field before being allowed to shoot again! Look for proper form and technique on all shots: position in the net, stance, hand position, catching, jumping and diving. The way a goalkeeper practices is the way they will react in a game, so take the time to make sure the keeper(s) are performing correctly in practice. |
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