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Warm up

Goalkeeper Warm Up

A warm up routine that will get your keeper ready to perform. Here we have made a proposal that can be used by keepers at all levels and ages.

A minimum of 30 minutes should be devoted to physically and mentally preparing your goalkeeper for an upcoming practice or match. Also remember to be well prepared mentally before training and matches!

The following warm up is one that I feel prepares the keeper for almost every type of save that they will see in a game.

Warm up for the warm up:

Light jogging and skipping across the field. Stretch after going down and back a few times.

With the ball:

One server, one keeper. 25 seconds in duration Moderate speed

Part 1:

  • Server rolls ball about a step and a half away from the keeper. Keeper must shuffle to get behind the ball, scoop ball into the basket and give back to server who serves to the opposite side.
  • Balls can be served on the ground or in the air, but be consistent and let the keeper know what type you will be serving.
  • That keeper stretches while the other trains.

Part 2:

  • Server drops ball to the side
  • Keeper must come forward and catch the ball before it hits the ground a second time.


  • Keeper starting on the goal line
  • Server holds ball arms length away and the keeper saves ball in the side contour and finishes in a collapse dive.
  • Toss ball back to server from the ground and repeat to the other side.
  • Keeper is finished when they cross the top of the 18
  • Backpedal to the goal line and other keeper trains while first stretches

Shot Saving

In goal:

  • Coach or server at or around the top of the 18 with a few balls.
  • Two touch shooting rhythm that is right at the keeper.
  • Serve balls that are in the control zone
  • As keeper is successful, increase the pace of the shot.
  • Note: The warm up can be challenging but do not forget that the purpose is to get the keeper mentally prepared for the match and repeatedly scoring on them will defeat that.


Serve crosses from different positions outside the 18.

  • Pay close attention to the starting position and if they are timing their catches
  • Add a player that is defending at a non jumping and walking pace.
  • Depending on the level of keeper, add more game-like pressure.


  • Keeper starts in goal
  • Bowls ball to server who is 8 yards away
  • Server touches ball to one side, keeper saves that ball breakaway style.
  • Only two to three repetitions to each side as this is very tiring.

Hand Distribution

  • Keepers throw ball back and forth in javelin or baseball style at close range (10-12 yards) and increase the distance as necessary.
  • Pay attention not only to distance but also accuracy.

Foot distribution

The goaleeper should take a number of each of the following before the game starts:

  • Goal kicks
  • Volley (punt)
  • Half Volley (drop kick)
  • Backpass from different angles

Please tailor the preceding exercises to fit the needs and level of your keeper. Finish with light stretching and movement-training. This can also be made under Part 1 of the warm up.

As the whistle blows, your goalkeeper should feel that they are on top of the world and ready to make a positive difference in the game!

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