In grassroots football the goalkeeper is generally the forgotten man.  Simply the training they receive is in group format or via a shooting drill.  Obviously at grass roots level resources are limited but to find someone to do a little work is better than forgetting about one of the most important people on the pitch.  Below I will share a copy of my session plan notes specifically for our keepers.  This is the first of a 3 part series so please check back soon for part 2!

We will focus on how a goalkeeper should warm up & I’ve also included details on agility & goal line sessions during part 1.

To prevent wear on your expensive goalkeeper gloves it is best to have a separate pair for training session.

Warm Up & Ball Handling Sessions

1. Bounce ball, on command carry out:

  • Roll ball      in front & dive on it.
  • Throw ball      into air & jump & catch it.
  • Put ball      in between legs & dive & catch.

2. Goalkeeper 1 kicks ball into hands of goalkeeper 3 who catches & kicks ball back, same then with goalkeeper 2. Rotate so that each goalkeeper is working. Coaching points are – stance, handling & speed.

3. Develop by serving the ball high in the air so that goalkeeper 3 can take short steps & jump high to catch the ball finishing with stretch.

4. Operate sessions 2 & 3 again but vary starting position so goalkeepers can work on foot work & turning.

5. Goalkeeper 1 throws to goalkeeper 2 who dives to right, catches & throws back while getting straight back up to dive again – carry out 10 times. Coaching points are – foot work, handling, speed, return ball & get back up in one motion.

Agility & Goal Line Sessions

The following sessions should be operated in sets of 12 developing to 20. Although please adapt to suit the age & fitness of goalkeeper.

1. Goalkeeper sits on bum with legs bent & loose, partner then serves ball so goalkeeper can stretch & catch ball over head & return. Coaching points is speed & technique, i.e. operate session like sit up.

2. Rowing, feet off ground, partner throws ball goalkeeper catches with knees up to chest & returns with legs out. Coaching point is co-ordination, i.e. operate session like rowing machine.

3. Goalkeeper on bum, partner throws ball to left & right so goalkeeper can catch & throw back. Coaching points include agility, service, catching & to keep loose.

4. Develop above session, dive from left to right – keep ball off the ground. Main coaching point is to keep ball in front of body line.

If there is only one goalkeeper present you can do a workout with the keeper and a coach using on of the crazy catch rebound nets from our website.

Every club should allocate some time & personnel to work with the goalkeepers.  Whether that be to bring the goalkeeper in early of have a keeper group night it is essential that the last man in defense is not forgotten about. 

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