-- One and Two Person

The following exercises/drills can be performed by goalkeepers working alone or in pairs. They will help to improve goalkeeping skills, while field players participate in traditional warm up routines. Allow the goalkeeper(s) adequate time to stretch before and during the exercises.

One ball per goalkeeper:

In place . . .

1. Quick catch between the legs--ball is suspended between legs with one hand in front of the legs, the other behind. GK quickly switches placement of the hands and catches ball before it bounces. (Front hand moves the back and visa versa). Try for 20-30 "catches" in a row.
   
2. Bounce between the legs--stand with legs apart bounce the ball through front of legs, swivel around and catch the ball behind the body. The Feet stay planted. Throw the ball back through the legs, catch it in front of the body. Use the "W" technique to catch the ball.
   
3. Sit, throw, jump, catch--just as it sounds. (Important to throw the ball straight up over head).
   
4. Diving and falling with ball in hand--GK practices diving and falling with the ball in his/her hands. Go from sitting, kneeling, squatting and standing positions. Practice pinning the ball on the ground (one hand behind, one hand near top of ball).
   
5. Ball jumps--With feet together, GK jumps from one side of the ball to the other (50 times in a row). Can also be done front to back.
   
6. Bounce and catch--GK throws the ball at the ground while jogging, catches with "W" hand placement before the ball rises above hip level.
   

While jogging/moving forward . . .

1. Toss and jump--GK throws the ball up in the air while jogging, jumps up to catch it with arms extended and one knee up in front of the body.
   
2. Toss, somersault, catch--GK throws ball up and forward, does a somersault, and tries to catch the ball before it bounces.
   
3. Toss, spin 360 degrees and catch--while jogging across the width of the field.
   
4. Roll and scoop--GK rolls ball forward a few yards, runs onto it and scoops it up, can also work on the forward vault (scoop while diving/falling forward).
   

Two goalkeepers, one ball:

1. Trunk rotations--GKS stand back to back, turn body and hand ball to each other. Both GKS swivel bodies around to the other side and hand it back.
   
2. Catch and throw--Any variety works. Have GKS vary types of throws (high balls, bouncing balls, half-volleys, etc.).
   
3. Catch and throw while shuffling sideways--GKS start 5 yards apart. Can also perform while one jogs backward.
   
4. Diving and falling practice--One GK throws the ball within reach but to the side of other GK. Each takes turns practicing falling to the side. Have GKS progress through these starting positions: sitting, kneeling, squatting and standing.
   
5. Through the legs--one GK with the ball stands facing the back of the other. He/She rolls ball through the other GK's legs who then dives onto it.
   
6. Ball wars--Both GKS grab a hold of one ball and struggle to get the ball free.
   

Moral - Proper technique is crucial. Habits are formed with repetitive performance. Goalkeepers should watch every ball into the hands.

Submitted by Colin Schmidt . Colin is the club coach in Colorado and the author of "Coaching Cards for Soccer" an innovative resource with 120 practice games and drills on pocket-size ca6rds. The goalkeeping activities listed above are reprinted from a special 25-Coaching Card section on Goalkeeper Training. For more information about this resource check out Colorado Soccer Net or call (303) 215-0054.