Handling and Distribution Warm Up

By Josh Jones-Keen -

This warm up can be used at the start of any session. It gets the Keepers moving, working on handling and distribution. As always the warm up’s should focus on good technique as well as preparing the body and mind. Below is what I would consider being the top points to look out for during the warm up.


  • W formation or M if the ball is below chest height
  • 90 degree bend to elbow
  • Slight flex in knee
  • On toes


  • Short, quick sidesteps
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  • Rolling – Ball in palm of hand. Bowl along the floor, finger tips brushing floor. No bobbling
  • Throwing – Release at highest point. Aim for ball to finish shin height
  • Volleys – Off laces, follow through, standing foot facing intended target
  • Goalkeeper 1 Drop Volleys across to Goalkeeper 2
  • Goalkeeper 2 catches the ball and rolls it back to Goalkeeper 1
  • Goalkeeper 1 then plays the ball on the floor to Goalkeeper 3 (mimicking passing short to fall back)
  • Goalkeeper 3 then drives the ball to Goalkeeper 4
  • Goalkeeper 4 over arm throws the ball back to Goalkeeper 3 who then tosses the ball back to Keeper 1.
  • Goalkeepers then all rotate to the right and start again


  • Go in the other direction
  • Change sequence and work Keeper across goal
  • Change type of distribution,  in the air etc

By Josh Jones-Keen - Josh has been coaching Goalkeepers for over a decade & has both Outfield and Goalkeeper coaching awards from England and Scotland. He’s coached at a number of levels from grassroots to semipro and currently coaches non league Women’s team as well as a local academy.

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