Organization:

Area: Penalty Area

In front of the goal, set up four hurdles, two feet apart. Coach with ball eight yards away from last hurdle. Second GK or feeder, eight yards away, on the side, from the first hurdle. The goalkeeper faces the first feeder, deals with the pass or volley, and rolls the ball back. After rolling the ball back, the goalkeeper jumps over the four hurdles and deals with the second pass/shot. Goalkeepers rotate after several turns. The first ball is always straight at the goalkeeper; the second ball can go high and low and straight or next to the goalkeeper.

Goal: Improve technical goalkeeping skills such as the starting position/stance, catching, and making falling and diving saves. Improve jumping strength and fitness.

Focus Points:

• Technical execution of goalkeeping skills such as starting position/stance, catching underhand, overhand and 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.

Variation: 

• Goalkeeper jumps hops over hurdles with one foot. Switch off left and right.

• Goalkeeper jumps sideways, with both or one foot. Make sure to face opposite side each turn. 

• After dealing with the second ball, the goalkeeper distributes the ball with a roll, throw, or volley into an empty goal outside of the penalty box.