Soccer Goalkeeper Training Drills

Goalkeepers need power, strength, agility, solid footwork and "soft' hands to hold on to the ball. If you tend goal for your soccer team, you’ll want as much practice as possible to prepare for shots in real games. Ideally, conduct your drills involving diving on a soft grassy area of the field, recommends former U.K. keeper Joe Luxbacher in “The Soccer Goalkeeper.” You may want to create a diving pit filled with sawdust, sand or foam pads to provide a soft landing and avoid bruising and injury.

  1. Receiving Rolling Balls

    • Kneel facing the server at a distance of 5 yards, advises Luxbacher. The server rolls the ball to either side of you. Fall to your side and pin the ball to the ground using the head-eyes-hands technique: Extend your hands toward the ball with index fingers and thumbs forming a 90-degree angle and thumbs touching to make a “W.” Keep your head steady and look through the “W” at the ball. Dive directly toward the ball. Return to a kneeling position and have the server repeat to the same side. Continue for 30 to 40 seconds, establishing a rhythm, and then repeat the exercise going to the other side.

    Receiving Air Balls

    • Stand in goal facing a server at 10 to 15 yards. The server kicks the ball into the air on either side of you. Take a short sideways step toward the ball with the foot nearest the ball. Flex your knees and push off on the lead foot while vaulting the opposite leg upward. Whip the arm farther from the ball up and over your head to create lift and catch the ball with both hands. Shift your focus to landing properly, having the ball contact the ground first, followed by the forearm, shoulder, hip and leg. Tuck the lower arm’s elbow to your side. Pin the ball to the ground and then tuck it to your chest.

    Playing Keeper Vs. Keeper

    • Position two goals 20 yards apart with yourself in one goal and another keeper in the other goal. You can shoot, volley or throw the ball into the opposing goal, taking as many as one to three touches before shooting. The defending keeper advances off the line to narrow the angle to the goal and make the save. Keepers alternate shooting. You can play to a set number of goals, a target of points or to a time limit. Award one point for deflection placed out of play and two for holding on cleanly to a shot.

    Distributing the Ball

    • Place servers in each corner of the 18-yard box, recommends Chase Harrison of Crystal Palace Baltimore at AsktheGoalkeeper.com. The servers play the ball to you in goal. Receive the ball with your feet and distribute it to the other server, using just two touches, one to trap and one to pass. Alternate your feet.