Exercise To Improve GK Conditioning and Diving

Welcome to the Goalkeeping Newsletter.  Today’s featured activity works on footwork, fitness, diving and parrying.

Start with 2 cones 8 yards apart making up a goal.  A keeper starts at one cone and there is a server 12 yards out from each side.  A resting keeper is off to the side getting balls.

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The keeper sprints across the goal toward the other cone.  The server he is facing plays a ball toward that corner of the goal

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The keeper dives to make the save and either catches the ball or parry’s the ball wide

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The keeper then gets up, sprints back to where he started, goes around that cone and does the same thing in the other direction

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This is done for a one minute period then the keeper switches out with the resting keeper who starts right up.

Each keeper would do this for two one minute periods at full speed.

Have a great day!

Lawrence

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