Organization:

Area: Penalty Area

Place a cone on the 18-yard line and a 4y x 4y box three yards from the center of the goalline. Goalkeeper(s) start at the bottom of the box and step up when it is their turn.  The coach stands at the PK spot with soccer balls. The coach passes the ball to the goalkeeper. The goalkeeper deals with the ball and rolls it back to the coach.  After rolling the ball back, the goalkeeper jogs around the cone on the 18-yard line and back to the goal.  The coach passes the next ball to the next goalkeeper. After several jogs, the goalkeepers perform variety 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: Prepare the goalkeeper physically and mentally for the upcoming training session or game.  A good warming up increases the blood circulation, flexibility and mobility, improves muscle function, reduces risk of injury and intensifies the goalkeepers' mental focus. By adding a ball, the goalkeeper performs basic goalkeeping skills right from the start of the session.

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

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

Focus Points: 

• Proper execution of all movements

• Intensity and focus

Variations:

• The goalkeeper passes or throws the ball back to the coach, distribution.

• Coach passes the ball on the ground, off the ground, volley in the face, high throws.

• Pass the ball next to the goalkeeper. Goalkeeper needs to fall on the ball. 

• Coach decreases/increases distance from the goalkeeper.