Goalkeeper Conditioning Drill

     Goal keepers face long periods of inactivity, followed by short periods of hectic intense physical activity.  The keeper must be very fit to be able to cope with this type of activity.  As with all players, the base for fitness is set by running - at least 30 minutes a day.  If you're out of shape, check out our easy conditioning programs.  Most of the keeper drills on the site are good for fitness. This drill is, while it helps with keeper reactions, is basically a fitness drill.

      Make a triangle with three cones. For young keepers the cones should be about 4-5 feet apart. For older, or experienced keepers, the cones can be moved to further apart (up to 8 feet).  Cones should be close enough that the keeper can make a majority of the saves. If the keeper can not make at least 50% of the saves, move the cones closer.   If the keeper makes over about 80% of the saves, move the cones apart.

     Three shooters are positioned about 8 feet from the each side of the triangle. Each shooter should have an ample supply of balls. Keeper starts inside the triangle facing a shooter #1. At the coach's signal, the shooter shoots a ground shoot and the keeper makes the save. As soon as the keeper has made, or missed, the save, the second shooter shots are her side of the triangle. Keeper must move rapidly from side #1 to side #2 and make the save. Shooter number 3 shoots. Then shooter #1 begins the drill again.

     This is a very physical drill for the keeper. Start with about 30 seconds and work up to 90 seconds. Then let the keeper rest.

Insist that the shooters keep the ball on the ground.

Copyright 1996-2002 ©Les Sparks

Les Sparks had the Goalkeeper's Corner website for the Carolina United Soccer Club from 1996 - 2002.

Created: 12/20/99
Last Updated: 03/26/07

Since February 24, 1999
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  Web Administrator    Ken Gamble