Goalkeeping Specific Fitness Drill

By Lawrence Fine, Author of the FineSoccer Coaching Bible.

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

There are still too many coaches who think that running laps is an effective way to work on fitness. Others lean toward full field or half field sprints. The problem with this type of fitness work is, while there is a place for it, it’s not the type of movement that a keeper does. Keepers do a lot of forward and backward movement but more in the 5 yard range as opposed to the 50 yard range. This is an activity to work on the type of fitness and movement that is more applicable for keepers.

Start with 6 cones staggered in two lines 5 yards apart. The keepers start in a line at one end and there is a server 10 yards from the last cone, on the other end.


One thing to emphasize from the very beginning is everything in this activity should be done with the keeper facing forward, so he can see the server and the ball.

The first keeper starts by sprinting forward around the first cone, then around the second, to the third etc. Again he must go sideways somewhat (sliding) since he must have his upper body facing forward the entire time.


When the keeper gets to the last cone, the server plays a ball in the keeper must catch.


As soon as the ball is caught and returned, the keeper slides to the slide and then runs backwards back to the other end.


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When the first keeper gets to the third cone the second keeper begins. The keepers do this 5 times each.

Next the keeper starts by sprinting to the second cone, then backwards, on a slight diagonal to the first cone, then forward to the third cone then backwards, on a slight diagonal to the second cone etc.


There are an incredible number of variations you can run off of this and the key is to keeper the keepers changing directions, changing pace, working on accelerating while keeping their body shape at all times.

Have a great day!


By Lawrence Fine, Author of the FineSoccer Coaching Bible.

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