Organization:

Area: Penalty Area

The goalkeeper(s) jog back and forth from the goal line to the edge of the 18-yard box and perform a series of dynamic movements. Make sure to add several specific movements that goalkeepers use during the training session or game. Such as rolling the imaginary ball (lunges) and catching a high ball (jumping). 

Goal: To prepare the goalkeeper physically and mentally for the upcoming training session or game.  A good warmup increases the blood circulation, flexibility and mobility, improves muscle function, reduces risk of injury and intensifies the goalkeepers' mental focus. 

Movements: 

• Jog, run, sprint forward and backwards, acceleration runs

• Butt-kicks, knee-lifts, walking toe-touch, variety of sidesteps and skipping with arm movements (circling), karaoke steps

• Leg swings, lateral hips swings, open knees, closed knees, walk on toes, walk on heels

• With multiple goalkeepers; shoulder and chest bumps, and push offs with short sprints after landing

• Goalkeeper specific movements; rolling the imaginary ball (lunges) and catching a high ball (jumping). 

Don't be afraid to get your goalkeeper in 'the red' during the warmup. Reach a high intensity point.

Focus Points: 

• Proper execution of all movements

• Intensity and focus

Variation: 

Perform the certain movements with an object in their hands. For example, a stick or ball.