Building speed into goalkeeper-specific training

The session begins with some slalom sprints whilst handling and throwing the ball. The second exercise sees the goalkeeper perform sidesteps before facing a shot. This is followed by an exercise featuring lateral skips towards a variation of shots. Finally, the goalkeepers make short lateral skips before saving a variation of shots.

Aspects such as well-coordinated and swift footwork combined with powerful and firm footing will help goalkeepers to move quicker and more efficiently.

Exercise 1: Sprints with catches and throws

Exercise 2: Sidesteps and catches at speed

Exercise 3: Skipping movements with saves

Exercise 4: Lateral skips and saves

Always look forward with the shoulders facing towards the ball when stepping across the goal.
Perform the lateral skips and sidesteps with power to help boost speed efficiency when moving across the goal towards saving positions.
Focus on efficient footwork by always stepping with the front foot first and ensuring a firm and stable planting of the foot.
Keep knees slightly bent, a strong and straight upper body posture and hands close to the waist so that the body can adjust to the ball quickly.
Throw the ball in a seamless motion when running so that these actions can be done quickly and efficiently.

(1/3) The goalkeepers sprint from cone to cone quickly.

(2/3) Variation 1: This time, the goalkeepers sprint between the cones with a ball.

(3/3) Variation 2: The goalkeepers sprint between the cones, catch a high ball and then perform an overarm throw.

This first exercise focuses on a goalkeeper’s ability to move fast whilst performing multiple actions such as ball-handling, catching and throwing. A game situation where those skills are required would be claiming a cross and then quickly sprinting out to release an accurate throw to a teammate to start a counter-attack, while keeping the ball secure.

Mark out 4 cones 3m apart.
The cones must be in a slight jagged line.
The goalkeepers are positioned behind the first cone.
The coach is positioned 10m from the last cone with a ball.

The goalkeepers must quickly sprint from cone to cone
As they reach the last cone, they must position themselves as they are going to face a shot.

The goalkeepers repeat the action but with a ball secured in their arms.
As they reach the end, they must roll the ball out to the coach.

The goalkeepers sprint without a ball.
As they reach the last cone, the coach throws a ball into the air.
The goalkeeper must jump and secure the ball in their outstretched hands.
They must then sprint to the end and mimic an overarm throw.

Always look ahead when sprinting or running with the ball so that it is easier to prepare for the next action.
Keep both hands up and close the chest so that the goalkeepers are prepared for catches and saves.
Coordinate footwork so that one foot moves after the other, which will help to move with more speed and power.
Perform catches and throws in motion rather than stopping so that actions are fast and smooth.

(1/3) The goalkeepers must quickly move from cone to cone in a clockwise motion.

(2/3) Variation 1: Once the goalkeepers reach the middle of the two front cones, they stop and face a volley.

(3/3) Variation 2: The goalkeepers start in the centre this time and make some short movements before moving to the front to face a volley.

This exercise helps players to move from side to side with speed whilst maintaining the correct body posture and orientation. A game situation where this is needed is when the ball is switched across the box, so the goalkeeper must shuffle quickly while staying square to the ball to be set for a first-time shot.

Mark out a small 5x5m area with cones.
The goalkeepers start on the rear cone to their right.
The coach is positioned 5m from the front cones.

The goalkeepers must quickly sidestep between the rear cones.
They must then make quick steps forward to the front cone.
They must then quickly sidestep between the front cones.
From the front cone to the starting cone, they must quickly step backwards.

When the goalkeepers quickly sidestep between the 2 front cones, they must stop in the middle.
The coach will fire a volley at the goalkeeper.
The goalkeeper must save, throw the ball back and continue moving in the same motion as previously.
Repeat the drill in an anti-clockwise direction.

The goalkeeper starts in the centre of the area.
They must quickly side-step towards the rear cone to the left.
They return to the centre of the area and pause their position briefly.
They then quickly step forward to the front of the area, face a shot and then throw the ball back to the coach.
Alternate the cone that the goalkeeper side-steps to for each sequence.

Calibrate the body by bending the knees slightly, face the shoulders forward, maintain a strong upper body posture, keep the arms by the side and hands up to waist height.
Maintain this body posture whilst moving from side to side and forwards/backwards so that movement is seamless.
Keep the feet a reasonable distance apart from one another to be able to move quickly and seamlessly.
Catch the ball out in front and not too close to the chest so that it is easier to throw the ball in a quick motion.

(1/5) The goalkeeper skips over the hurdles to face a shot towards the chest.

(2/5) Variation 1: The goalkeeper quickly side steps between the hurdles to face a low shot.

(3/5) Variation 2: The goalkeeper skips laterally towards the goal and then out again to face a high shot.

(4/5) Variation 3: The goalkeeper skips laterally toward the goal and then out again to come and catch a high ball.

(5/5) Variation 4: The goalkeeper skips laterally towards the goal and to the opposite post and then out to face a bouncing shot.

This exercise focuses on the goalkeeper’s speed when moving towards a shot from a range of angles. Coordinated footwork and the raising of the knees towards the chest help a goalkeeper move with efficient speed. A game situation where this is required is when a striker dribbles across the edge of the box and shoots from a new angle, forcing the goalkeeper to adjust quickly and get set to make the save.

Use a full-size goal.
Parallel to the goalline, position 4 hurdle sticks over 3m.
The goalkeepers are positioned inside the goal behind the hurdle sticks.
The coach is positioned 15m from the goal with balls.

The goalkeeper must quickly skip with knee lifts between the hurdle sticks.
Once they reach the end of the hurdle sticks, they must position themselves to save.
The coach clips a ball towards the goalkeeper.
The goalkeeper must catch the ball at chest height and then roll it back.

Facing forward, the goalkeeper must side-step quickly through the hurdle sticks from left to right and right to left until they arrive in front of the last one.
This time, they must drop low to collect and secure a low shot and roll back to the coach.

The goalkeeper starts in front of the hurdle sticks, this time with a side-on posture.
The coach faces the goal from an angle to the side of the goal.
The goalkeeper must skip laterally with knee lifts across the hurdle sticks towards the goal.
Once they get to the end, they must move towards the front post and then back out towards the coach, who will clip a high shot at them.
The goalkeeper must catch the ball above their head and roll it back to the coach.

Perform the same sprint, except this time the coach will throw a high ball that the goalkeeper must jump up to catch.

The coach moves to face the opposite post from an angle.
The goalkeeper makes 3 lateral skips towards the goal until they are between the second and third hurdle sticks.
They hold the position and then lateral skip back to the starting point before once again skipping towards the goal.
Once they reach the goalline, they must move towards the left side post and then towards the coach.
The coach fires a volley that should bounce in front of the goalkeeper, who must catch and throw back.

By pushing the knees high and up to the chest, the goalkeeper can improve their explosiveness.
Always look ahead with an upright upper body posture so that the ball is always in sight and the body can move correctly towards it.
Keep both hands at waist height and ready to come up to the chest or drop down in front of the body.
Focus on good coordination and close movement between the feet to help improve speed efficiency.

(1/2) The goalkeeper skips over the hurdles to face a shot towards the chest.

(2/2) Variation 1: The goalkeeper dives across to save a thrown ball at the end of each lateral skip.

This exercise focuses on quick footwork across the goal to dive or make a catch. It replicates situations where a goalkeeper must react to a rebound after an initial save or a shot is deflected across the goal.

Use a full-size goal.
Position 2 hurdle sticks in front of the goalline and slightly to the right of the centre of the goal.
Position the first goalkeeper in the centre of the goal and beside the hurdle sticks.
Position the second goalkeeper 10m from the goal and facing the first goalkeeper.
The coach is positioned 5m to the left of the second goalkeeper.
Both the coach and the second goalkeeper have a ball.

Facing forwards, the first goalkeeper must skip laterally between the hurdle sticks.
The coach fires a volley towards the first goalkeeper.
The first goalkeeper must catch the ball and throw it back.
They quickly skip laterally back to the other side.
The second goalkeeper then fires a volley towards the first goalkeeper.
The first goalkeeper must catch the ball and then throw it back to the second goalkeeper.
Once the first goalkeeper has faced 3 volleys from both the coach and the second goalkeeper, they swap places with the second goalkeeper

Instead of facing a high volley and catching the ball, the goalkeeper dives mid-height and diagonally to catch a ball thrown underarm.

Perform the lateral skips with power and good foot coordination to improve speed efficiency.
Keep eyes on the ball and face the shoulders forward at all times so that it is easy and quick to prepare for shots.
When diving diagonally, attack the ball with the hands so that a firm block or catch can be made.