Training exercises for soccer goalkeepers: Basic preparation in 5 steps

The goalkeeper is the last line of defense who can stop the opponent's attacking play. His qualities often determine the success of the entire team, and mistakes are not forgiven. In addition to joint training with others, he must also work on individual preparation. In professional soccer, goalkeepers have their own coach who helps them practice techniques, but as beginners and recreational players, you often have to manage on your own. These 5 basic exercises for goalkeepers should help you at least partially with that.

1. The first three steps are crucial

You need to move instinctively and confidently in the box and be constantly ready for possible shots or passes. How to practice this?

You will need a second player and four cones, which you will place in the box or elsewhere on the field in a rectangle. You take a position in the middle, and your partner will stand outside the marked rectangle. As soon as he gives you the signal, you run to the cone, touch it, and return to the starting position. You can repeat this ten times or more, and it's ideal to move the cones in between to make the exercise as challenging as possible.

2. Catching the ball while standing

As for the complete goalkeeper basic, we can consider catching the ball while standing, whether still or in motion. And it's important to remember one rule: it's about the whole body's work, but the hands always go for the ball first protected by special goalkeeper gloves. Fortunately, you can easily practice clean saves with the following exercise:

To start, it’s enough if your teammate or coach throws the balls to you slowly or rolls them on the ground. This way, you can fully focus on the technique. Only in the second phase do you speed up the entire practice to also refine your quick reactions. And if you currently don't have a training partner available, that's okay; a wall will suffice, from which the ball will bounce back quickly enough.

3. Falls and catching shots while falling

Well-trained falls not only look good, but they also can motivate the entire team and encourage them to win. Moreover, this exercise will help you develop your agility overall, and it's not complicated at all. Anyone can master it, who wants to try the role of a goalkeeper. How to do it?

Take a position about 5 meters away from your training partner. He should throw the ball along the ground to your left or right. So you have to jump for the ball to catch it.. Then throw the ball back to the second player and quickly push off to get back on your feet. Ideally, repeat this exercise at least twenty times and continuously increase your speed. This way, you have a better chance of improving soon.

4. Reaction speed and hand work

Basic goalkeeper training must also include practicing quick reactions, which will help you handle most balls, even when they are completely unexpected. But it also relates to well-mastered hand work. What exercise is suitable for reflexes and skill?

Again, you will need a training partner. You should be ready in your position facing the goal and he should stand about 9 to 14 meters away from you. The ball will be thrown to you close, but at different heights and as soon as he shouts or whistles at you, take it as a signal to immediately turn around and catch the ball. To make the practice as effective as possible, repeat it at least twenty times.

5. Kickoff

Finally, don't forget about training kickoffs, which are crucial for starting an attack and also for passes to maintain possession and relieve pressure on teammates. Footwork is often underestimated in goalkeepers, but if you want to be good, just mastering kicking technique isn't enough. So, first and foremost, train proper kicks and then also throwing accuracy. The first exercise goes roughly like this:

To develop technique and strength, we recommend starting kicks near the penalty area. Set up targets on the field at various distances and try to hit them as accurately as possible. Gradually, you can move them further away and reduce their size. From close to the penalty area, you can reach the other half of the field, and you can replace the cones with small tennis balls or pine cones.