Organisation

Use the width of the penalty area for warming up without the ball. Have two players to assist the goalkeeper and a number of balls for the ball warm up. The keeper should start his warm up 45-50 minutes before kick off. This warm up is for pro players adapt it to meet your keepers needs.

Exercises without the ball

1. Slow jog. Two runs.
2. Three steps to the left and three steps to the right.
3. Slow jog.
4. Heel flicks to penalty spot, then high knees to the end
5. Stretch
6. Three steps to the left and three steps to the right whilst swinging your arms.
7. Jog at half pace.
8. Skipping jumps. Get your arms up alternately.
9. Quick feet, short steps to penalty spot, high knees to the end.
10. Three-quarter pace sprint
11. Stretch

Exercises with the ball

Pair up with the coach. Runs as above.

1. Short passing. Stand 5 yards apart and pass so the keeper has to shuffle sideways to comfortably reach the ball.
2. Scoop. Throw along the ground to each other.
3. Cup. Throw the ball into the keepers stomach so he has to cup the ball.
4. The "W". Throw the ball around his head height so he has to use the "W" hand shape.
5. High balls. Throw the ball high for the keeper to catch above head height.
6. Stretch
7. Comfortable body shots. From the ground pass into the keepers hands. 10-15 repetitions.
8. Back peddling. The Keeper stands on the six yard line and the server on the penalty spot. The server throws the ball over the head of the keeper who has to back peddle in order to make the catch. 5 repetitions.
9. Dealing with crosses. Six crosses from each side. Return the ball to the server using a variety of throws and kicks. Add a forward to stand in front of the Keeper.
10. Concentrated handling. The server throws or volleys the ball from a distance of 20 yards. 20 repetitions.
11. Feeling the ground. From a distance of 6-8 yards the server pitches the ball in front of the keeper who has to react smartly to pick it up. 10 repetitions.
12. Diving. In a 4 yard goal, the server pushes the ball from a distance of 6-8 yards to the side of the keeper who dives to save. 5 repetitions each side.
13. Getting into line. From a distance of 12-15 yards the server drives the ball towards the keeper from the angle of the penalty area. 6 repetitions each side of the penalty area.
14. Edge of area. The server takes a variety of shots from the edge of the area. Volley into his body and then make him save.
15. Backpassing. The server provides 10 passes that the goalkeeper has to control and return without using his hands. The service should be varied to test the keepers control.
16. Goal kicks. The keeper kicks into the server hands. Give him a realistic distance to hit.