Organization:

Area: Penalty Area

In front of the goal, set up four hurdles, two feet apart. The coach stands eight yards away from last hurdle, with four balls.  On sign of the coach, the goalkeeper jumps over the first hurdle and the coach passes/shots the first ball to the left side of the goalkeeper. The goalkeeper deals with the ball, rolls it to the side, gets up quickly and jumps over the second hurdle. The coach plays the second ball to the right of the goalkeeper. The goalkeeper gets up again, jumps and deals with ball three. Repeats the same for ball four. 

Goal: Improve jumping strength and fitness, reaction and making saves.

Focus Points:

• Technical execution of the goalkeeping skills such as falling and diving saves.  

• Proper jumping technique: before jumping lower center of gravity by bending knees, hips and ankles. At takeoff, extend body upwards as quickly and powerful as possible.

• Extend hips, knees, ankles. Also swing arms up to gain maximum upward momentum. Land on forefeet and repeat same motion.

Variations: 

• Balls are played over the ground

• Balls are played through the air

• Balls are played randomly high or low, left or right.