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Football/Soccer Session (Beginner): Pregame Goalkeeper Warmup

Profile Summary

Shane Napier
Name: Shane Napier
City: Auburn
Country: United States of America
Membership: Adult Member
Sport: Football/Soccer
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Description

Warmup for Goalkeepers before games.

Rep numbers may vary depending on time allotted to warmup, may make adjustments as needed.

Always look to get Exercise 1 and 2 in before game start.

Football/Soccer Session Plan Drill (Colour): Exercise 1: Feet, Hands, and Diving Activation

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Football/Soccer Session Plan Drill (Colour): Exercise 1: Feet, Hands, and Diving Activation
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Exercise 1: Feet, Hands, and Diving Activation (15 mins)

Exercise 1: 3-4 reps for each service

  • Keeper shuffles through cones, pass to feet, 1 touch back 
  • Keeper shuffles through cones, pass to feet 2 touch back
  • 2 feet and high knees through cones, volley to hands 
  • 1 foot in between/ through cones, shot from ground, low collection/smother
Exercise 2: 3-4 reps each side
  • Keeper shuffles through cones and gets set in front of one of the cones of the gate, ball is thrown or volleyed to middle of gate at chest height, collection and collapse dive. Alternating sides.
  • Keeper shuffles through cones and gets set in front of one of the cones of the gate, ball on the ground is shot to the middle of the gate, low dive and collection. Alternating sides.


Football/Soccer Session Plan Drill (Colour): Exercise 2: In-Goal Warmup 1

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Football/Soccer Session Plan Drill (Colour): Exercise 2: In-Goal Warmup 1
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Exercise 2: In-Goal Warmup 1 (10 mins)

Shot 1: 3-4 Reps each side 

  • Goalkeeper starts in middle of the goal, shooter is to take 1 touch and shoot from an angled position.
  • When shooter takes first touch, Goalkeeper moves to find ball line/angle and get set.
  • Goalkeeper bowls the ball back to shooter

Shot 2: 3-4 Reps each side 

  • Same as shot 1 just outside the box at a more narrow angle

Football/Soccer Session Plan Drill (Colour): Exercise 3: In-Goal Warmup 2

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Football/Soccer Session Plan Drill (Colour): Exercise 3: In-Goal Warmup 2
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Exercise 3: In-Goal Warmup 2 (5 mins)

Cross 1: 2-3 reps each side

  • Server crosses ball into the box 
  • Goalkeeper comes out, high points ball and makes high catch above head
  • Goalkeeper then makes overhead throw back to server.

Exercise 2: 2-3 Reps each side
  • Warmup goal kicks and punts 

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