Football/Soccer Session (Difficult): GK Fitness

Profile Summary

Steven Rodden
Name: Steven Rodden
City: Gateshead
Country: United Kingdom
Rank: Elite – 1 points
Membership: Adult Member
Sport: Football/Soccer
Football/Soccer Session Plan Drill (Colour): Fitness

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Football/Soccer Session Plan Drill (Colour): Fitness
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Fitness (15 mins)

Moving through the agility ladder, two feet in each rung.

Step out to touch cone laterally and back into same rung. (Place cones at 3 and 6 rung if larger ladder, 2 and 4 if smaller).

Mid height save from one server, low diving save from other.

Continuous for one minute.

Pre-season aerobic development 1:1 ratio

During season aerobic maintenance 1:5 ratio


Football/Soccer Session Plan Drill (Colour): Fitness

See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.

Football/Soccer Session Plan Drill (Colour): Fitness
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Fitness (15 mins)

One goalkeeper takes the lead and other keeper mirrors movements between poles.

On servers command both goalkeepers sprint to smother ball placed 5 yards away.

Continuous for 1 mintue

1:1 aerobic development

1:5 aerobic maintenance


Football/Soccer Session Plan Drill (Colour): Fitness

See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.

Football/Soccer Session Plan Drill (Colour): Fitness
Save Image: Football/Soccer Session Plan Drill (Colour): Fitness

Fitness (15 mins)

Two variations:

1) Moving through the ladder laterally, 2 contacts (feet) in each rung.

Server delivers (throw) the ball as goalkeeper steps into rung, goalkeeper quickly palms ball back and continues.

2) Goalkeeper steps into the 1st rung, 2 contacts and takes thrown delivery from server.

Goalkeeper palms ball back to server, steps backwards out of rung and moves into next rung.

Continuous side to side for one minute

1:1 Aerobic development

1:5 aerobic maintenance


Football/Soccer Session Plan Drill (Colour): Fitness

See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.

Football/Soccer Session Plan Drill (Colour): Fitness
Save Image: Football/Soccer Session Plan Drill (Colour): Fitness

Fitness (15 mins)

Sprint to first pole

Using quick shuffle steps, weave in and out of poles

Side shuffle through cones until you reach the hudle at the top

Complete 10 double footed jumps, laterally, over the hurdle and sprint to the beginning.

Time completion and allow rest on this basis

Aerobic Development 1:1 (pre-season fitness)

Aerobic Maintenance 1:5 (mid-season session)


Football/Soccer Session Plan Drill (Colour): Fitness

See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.

Football/Soccer Session Plan Drill (Colour): Fitness
Save Image: Football/Soccer Session Plan Drill (Colour): Fitness

Fitness (15 mins)

Complete as a circuit in quickest time possible:

Goalkeeper moves quickly through poles using side shuffle steps

Sprint to cone.

Dive to each static ball getting up and making next save as quickly as possible.

Sprint to top hurdle (approx 10yards away) and complete 10x lateral jumps.

Complete 4 sets.

Time completion, allow rest accordingly

Aerobic Development 1:1

Aerobic Maintenance 1:5


Football/Soccer Session Plan Drill (Colour): Fitness

See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.

Football/Soccer Session Plan Drill (Colour): Fitness
Save Image: Football/Soccer Session Plan Drill (Colour): Fitness

Fitness (15 mins)

Use for 1-3 goalkeepers.

Each goalkeeper starts on a football

On the coaches command goalkeepers sprint up to each football and smother the ball

If a goalkeeper catches the player in front they can rest

Work for one minute

Aerobic Development 1:1

Aerobic Maintenance 1:5


Football/Soccer Session Plan Drill (Colour): Fitness

See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.

Football/Soccer Session Plan Drill (Colour): Fitness
Save Image: Football/Soccer Session Plan Drill (Colour): Fitness

Fitness (15 mins)

For use with 1-2 Goalkeepers

Server throws delivery to the right for goalkeeper to make mid height diving save

Goalkeeper to the right (green jersey) back pedals around centre cone and sprints into next goal

Goalkeeper to the left (yellow jersey) sprints around back of course and into first goal

Repeat for 30 seconds

Aerobic Development 1:1

Aerobic Maintenance 1:5


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