| A goalkeeper needs to prepare for every game to | | | | previous three drills over again, but have all balls |
| be at his best to defend the net behind him during | | | | served on the ground. |
| the course of a game. Here is a basic workout that | | | | Power Diving (10 Minutes) |
| could be advised: | | | | This kind of training will really help your body to fly |
| Jog (10 Minutes) | | | | for those tough shots in the corners of the goal. |
| Start with an easy jog, to warm your body up | | | | Place a cone one yard inside each goalpost on the |
| before you make any sudden movements that might | | | | goal line. You should start in the middle of the goal |
| cause you to pull a muscle. | | | | and the server should start somewhere between the |
| The first five minutes should be a straight-ahead jog. | | | | penalty spot and the 18-yard line, depending on the |
| The next five minutes should include a more active | | | | accuracy of the server. When the server says to |
| jog in which you should begin shuffling, skipping, | | | | start, the goalkeeper should shuffle as quickly as |
| touching toes, etc. (all of this should be done without | | | | possible to the cone on the left, and as the |
| stopping). | | | | goalkeeper touches the cone, the server should toss |
| Stretching (5 Minutes) | | | | the ball to the opposite post. |
| Stretching is something that everyone must do to | | | | The server should make it a shot that is difficult for |
| prepare your muscles for a tough workout. Make | | | | the goalkeeper to get to, but not so difficult that a |
| sure to stretch all major muscle group in a slow | | | | full-out lunge will not do the trick. Do two in a row, |
| controlled stretch. | | | | come back to the center of the goal, take about |
| Handling (10 Minutes) | | | | five seconds and start in the other direction (take |
| Start with straight-ahead volleys into your hands. | | | | 6-10 reps). |
| Then, start to move from post to post as balls are | | | | For the next drill, the server should have six to eight |
| being served to your hands as you reach each post. | | | | balls lined up on the penalty spot. When the server |
| Next, have the server play balls along the ground as | | | | says go, the first ball should be served to the right |
| you continue to shuffle from post to post. Make sure | | | | of the goalkeeper, making the goalkeeper dive to |
| that there is no diving during this part of the | | | | make the save either by catching the shot or |
| handling--you are just trying to work on smoothly | | | | parrying the shot and immediately serve the next ball |
| receiving shots into your hands. Take a minute to | | | | the opposite side of the goal and repeat with all six |
| rest so you are fresh and ready for you next set. | | | | to eight balls. |
| Next, have the server play balls out of his/her hands | | | | Crossing (10 Minutes) |
| up towards the upper corners of the net so you | | | | A good training session would not be complete |
| have to jump for the service (make sure service is | | | | without receiving a number of crossed balls from |
| not too far as we do not want to overextend | | | | different angles, heights and speeds. |
| ourselves at this point in the training). Then, take | | | | Start with your server playing a ball into the box |
| another rest and stretch some more. | | | | from each side of the penalty area. Try and catch |
| Easy Diving/ (30 Minutes) | | | | each ball at its highest point possible. If there are |
| While seated, have the server toss or kick balls to | | | | others around during your training, ask them to come |
| both your right and left using proper catching | | | | and stand in and around the six-yard box, as this will |
| technique. Obviously, catch the ball and return back | | | | give you some distraction while handling crosses and |
| to the server. Then, switch from side to side and | | | | make it more like a game situation. |
| take about 20-30 repetitions. | | | | Fitness General |
| Next, from a standing position, have the server play | | | | Goalkeepers have to be as fit as any other player on |
| balls off the ground at mid-range height to your right | | | | the field. Fitness is also important for preventing |
| side only (take 6-10 reps). Then, perform above drill | | | | injury. So, they have to run and participate in a team |
| to your left side. After that, perform the above drill | | | | fitness training also. |
| while alternating from side to side. | | | | Fitness Special |
| Finally, perform the previous three drills over but | | | | Start on the goal line and sprint to the six-yard box; |
| have all balls served on the ground. | | | | back to the goal line; then to the penalty spot; back |
| Now, place six cones on the ground in a line and | | | | to the goal line; then to the top of the 18-yard box |
| about two feet apart from each other. At the end | | | | and back to the goal line. Take a minute rest and |
| of the cones, put two cones about six yards apart | | | | then perform the same exercise a few more times. |
| from each other to simulate two goalposts. The | | | | Cool Down (5-Minute Stretch) |
| goalposts will be located at the end of the cones. | | | | Stretching after training is just as important as |
| Then, shuffle through the cones. As you get to the | | | | stretching before training. |
| end, step into the goal and have the server place | | | | Make sure to stretch all major muscle groups and |
| balls at mid-range height to your right side. Catch | | | | take a light jog to cool down. Do not be afraid to do |
| each serve and return it to the server. Then, go | | | | 50 push-ups and 150 sit-ups either--strength training is |
| back to first cone and start over (take 6-10 reps). | | | | important for preventing injury. |
| Think it is over yet? You have not even started. | | | | Goalkeeping is all about consistency, and if you train |
| Perform above drill to your left side, then do it while | | | | every day, you need to have a work out that you |
| alternating from side to side. After that, perform | | | | are comfortable with. |