Integrating explosiveness into goalkeeper-specific training

These actions occur in tight spaces and under pressure, particularly in situations such as 1v1s and close-range shots. By integrating explosiveness into goalkeeper-specific exercises, players can develop this quality in a way that is directly applicable to match scenarios.

In this session, FIFA Goalkeeping Expert Fernando Brassard presents two exercises that develop explosive actions in situations relevant to goalkeeping demands. The first focuses on quick footwork, progressing into short-distance ball work, while the second introduces jumping actions that transition into save techniques and 1v1 scenarios, emphasising timing, coordination, and speed of execution.

Exercise 1: Explosive footwork with and without the ball

Exercise 2: Explosive actions — shots and 1v1 scenarios

Focus on a strong and stable footing whilst landing and jumping to perform explosive actions with control.
When performing explosive actions, maintain a strong, upright upper body posture, and keep hands at chest height and elbows by the side of the body to be prepared to face actions such as shots, 1v1 scenarios and catching the ball.
Always face forward and towards the ball to be able to coordinate explosive movements correctly.
Drive into the ground before jumping to help generate power and use the arms to help balance.

The goalkeepers perform explosive steps through the rings with and without the ball.

This first exercise prepares goalkeepers for short, explosive leg actions that are required when moving in and around the penalty area to deal with bouncing balls or movements with the ball in their hands.

Position 4 rings close to one another and in an alternating order so that one is to the left and the next to the right.
The 2 middle rings should be closer together, and the first and last ring further apart.
The goalkeepers must be positioned behind the first ring.
The coach must be 5 metres (m) from the last ring with a ball.

The goalkeeper must jump from one ring to another.
They must step into each ring with only one foot.
They must alternate their feet, starting with the left foot and ending the move with the right foot.
Once they reach the last ring, they must perform a short, explosive sprint.

Once the goalkeeper jumps into each ring, the goalkeeper coach throws a ball to the goalkeeper.
The goalkeeper must catch and then throw the ball back before performing the next jump.
Once the goalkeeper reaches the end, they must sprint to catch and secure a bouncing ball that the coach has released.

Focus on short, explosive and controlled jumps so that the goalkeeper can land their foot inside the ring with stability.
Secure a solid footing before making the explosive action, as this will allow goalkeepers to jump with better control.
Continuously looking forward whilst jumping will help goalkeepers to see what is around them and not lose balance easily.

The goalkeepers must jump over the mini hurdles before facing a shot in the centre of the goal.

Variation 1: The goalkeeper jumps over the mini hurdles and must get out to a low ball.

Variation 2: The goalkeepers start in the centre, jump over the mini hurdles and face a 1v1 situation.

Variation 3: The goalkeepers face a close-range shot from an angle after jumping over one side of the hurdles.

This exercise presents the goalkeepers with a variation of actions that require short, explosive movements so that they are well prepared to face shots and 1v1 situations.

Use 1 full-size goal.
3m from the goalline, position 4 mini hurdles — 2 either side of the centre of the goal.
The goalkeepers are positioned behind the mini hurdles.
The coach is positioned 10m from the centre of the goal with a ball.

The goalkeeper starts to the right of the mini hurdles on the right side.
They must jump over the mini hurdles from right to left.
They must jump with both feet.
Once they reach the centre of the goal, they run towards the coach and stop at the edge of the small penalty area.
The coach will fire a shot at chest height.
The goalkeeper must save it and then roll it back to the coach.
They must then retreat by running backwards.
They finish the exercise by jumping over the mini hurdles to the left.
The second goalkeeper repeats the exercise.
Complete the drill from left to right.

Instead of facing a shot, the coach rolls the ball to the goalkeeper.
The goalkeeper must dive down towards the ball and secure it before throwing it back.
Complete the exercise in the same manner as previously and repeat from left to right.

The goalkeeper starts in the centre of the mini hurdles.
They must jump over the mini hurdles and move out to the right side.
The coach will dribble towards the goal from an angle.
The goalkeeper must sprint out and get down to block the dribble.
Repeat the action from the left side of the goal.

Instead of dribbling towards the goal, the coach shoots low.
The goalkeeper must perform the jumps over the mini hurdles and then spread low to block the shot.

Explode with both feet and use the arms to help drive the body upwards and maintain control of the jump.
Focus on coordinated actions by keeping the arms up and a strong upper body posture to be prepared for shots at the end of a jump.
Continue to face forward and towards the ball to maintain good orientation and positioning to deal with shots and 1v1s.