Welcome
- What we are here for: to get a bit better as goalkeepers every week, with our hands and with our feet.
- How a session runs: a warm-up, a few short blocks that each teach one thing, then a game.
- Tonight is for learning. You will get things wrong, and so will everyone else. Have a go anyway.
- When another keeper does something well, tell them. We do that every week.
- One thing to work on all night: get set before every ball. Show the set position once, and have everyone copy it.
Fast Feet
- Small side steps. Feet never cross.
- Set before the ball leaves.
- W behind the ball, thumbs close.
- Bring it in to the chest.
Setup. Pairs facing each other 8 metres apart, one ball per pair. Four cones staggered in between.
How it runs. Keeper side-shuffles through the cones. Server passes along the ground: two touches and pass it back. Server then throws at head height: W catch, give it back, backpedal. 45 seconds on, then swap. Second round is weaker foot only.
Coaching points
- Small fast steps. On your toes through the cones and never cross your feet.
- First touch goes out of your feet, towards where you are about to pass.
- Get set before every ball, whether it is coming to feet or hands.
- W catch: thumbs nearly touching, hands in front of the face, bring it in.
Make it harder. One-touch passes. Then the server calls "feet" or "hands" as late as possible.
With 4 keepers. Two pairs side by side.
Hands Circuit
- Set, then step into line with the ball.
- Turn a little side on. One knee goes down beside your other heel.
- No gap: knee and foot make a wall behind your hands.
- Little fingers together, scoop it up into your chest.
Setup. Keeper in goal. Two servers 8 metres out with three balls each.
How it runs. Server one throws at head height: W catch. Server two passes along the ground: knee down behind it and gather. Next round the first serve comes at stomach height: cup it. Six serves, hand each ball back, then rotate. Any ball that is dropped is live: the other server shoots it straight away.
Coaching points
- Pick the right hands for the height. Above the chest is a W. Stomach height is a cup. Along the ground, a knee goes down behind the ball.
- Hands meet the ball in front of your body. Do not let it hit you first.
- Soft hands: give a little as it arrives, then bring it in to your chest.
- Set before every serve, the same as for a shot in a match.
Make it harder. Servers strike off the ground. Then the server calls the type of serve late. Then wet the balls.
With 4 keepers. Keeper, two servers, one resting. Rotate after six serves.
Straight At You
- Set, then step into line with the ball.
- Turn a little side on. One knee goes down beside your other heel.
- No gap: knee and foot make a wall behind your hands.
- Little fingers together, scoop it up into your chest.
Setup. Keeper in goal. Two servers 10 metres out, side by side, a ball each. Servers work on their feet while the keeper works on their hands.
How it runs. Servers take turns to pass firmly along the ground, straight at the keeper. Get a knee down behind every one, gather it, then roll it back to the server's feet. The server takes a first touch out of their feet with one foot and plays the next ball with the other. Ten each, then swap. Score it: a clean hold is two points, a spill you recover is one, a spill the other server scores from is none.
Coaching points
- Knee behind the ball. Step into line, turn a little side on, and put one knee down next to the heel of your other foot.
- No gap between the knee and the foot. If the ball gets past your hands, it hits your leg.
- Hands in front of the knee, little fingers together, palms open. Scoop it up into your chest.
- Lean forward over it as you gather, so a spill drops in front of you, where you can fall on it.
- Servers: this is your footwork practice. Receive with one foot, pass with the other, and swap feet every few balls.
Make it harder. Alternate which knee goes down. Then the ball is hit harder and the keeper stays on their feet, with feet together, and scoops it. Then the second server follows in every shot looking for a rebound.
With 4 keepers. Keeper, two servers, one resting.
Wall Work
- On your toes before it arrives.
- Cushion it across your body.
- Pass with the other foot, ankle locked.
- Now the other way round.
Setup. Pairs 10 metres apart with one ball. At home, swap the partner for a wall and stand 5 metres back.
How it runs. Pass along the ground. Receive with one foot, pass with the other. Ten passes, then swap which foot receives. Round two is one touch. Count your clean passes in 60 seconds and try to beat it next time.
Coaching points
- Receive with one foot, pass with the other. The first touch sets the ball up for the pass.
- Open your hips and cushion the ball. Do not stop it dead under your body.
- Standing foot beside the ball and pointing at your partner.
- Ankle locked, toe up, strike through the middle so the ball stays on the ground.
Make it harder. One touch only. Then weak foot only. Then your partner calls "left" or "right" as the ball is travelling.
With 4 keepers. Two pairs side by side.
Dive Ladder
- Set.
- Step forward and across with the near foot.
- Hands lead. Low and long.
- Land on your side. One hand behind, one on top.
Setup. Two cone goals 4 metres wide. One keeper in each, server 6 metres away with a ball.
How it runs. Three levels, three minutes each. Level one from the knees. Level two from a low crouch. Level three standing, with a step into the dive. Six serves alternating sides, then swap roles.
Coaching points
- Step, then dive. Small step forward and across with the near foot. Attack the ball, do not fall backwards.
- Hands lead. One hand behind the ball, one on top, and the ground is the third hand.
- Land on the side: hip, then shoulder. Never on elbows or belly.
- Head stays behind the hands so you can see the ball through your arms.
Make it harder. Hand rolls first, then side-foot passes from the server. Finish with the server choosing the side without telling them.
With 4 keepers. Two pairs, one in each cone goal.
Keeper Wars
- Side on. Front arm points at your target.
- Long arm, ball comes over the top.
- Release, follow through, finish facing them.
Setup. Two goals facing each other, 15 to 18 metres apart. Use the real goal and build the second from poles or cones.
How it runs. One keeper in each goal. After a save, put the ball down, take one touch to set it and strike off the ground, or throw overarm. Five seconds to shoot. First to two goals stays on. Play seven minutes, then two minutes of debrief.
Coaching points
- Save, then attack. The quickest way to score is while the other keeper is still getting up.
- Set touch goes forward and slightly to the side of the kicking foot.
- Throw side on, long arm over the top, finish facing the target.
- Set for every shot, even from 15 metres.
Make it harder. Weak foot only for a round. Or a goal counts double if it comes from a first-time pass along the ground.
With 4 keepers. Winner stays on, the other pair waits behind the goals. Games to two goals turn over fast.