Goalkeeping Basics
Safe handling, positioning around the goal and confident distribution to start attacks
⏳ 60 minutes · 5 activities
1
Handling & Footwork Warm-Up
GK-specific warm-up combining footwork, handling and reaction saves.
Setup
- GK starts in goal, coach or assistant stands 8 yards away with a bag of balls
- Outfield players do their own dribbling warm-up in a nearby grid
- Focus this drill on the goalkeeper(s) in your squad
How to Play
- Feeder throws balls at varying heights: low, knee height, chest, and above the head
- GK catches and returns, then moves to the post and back to the centre before the next ball
- After 4 minutes, feeder rolls balls along the ground to either side - GK must dive and get body behind the ball
Rules
- Progress: feeder calls the height (low, chest, high) just as they release so GK has less preparation time
- Add a second ball coming from the side immediately after the first to test recovery
1
Catch with fingers spread wide and thumbs almost touching for high balls2
Get your body behind the ball - don't rely on just hands for low saves3
After every catch, reset your feet quickly - you're never resting in goal2
Shot-Stopping Lanes
GK faces shots from multiple angles while outfield players practise finishing - both groups working simultaneously.
Setup
- Full-size goal with the GK
- Three shooting positions marked with cones: left channel, centre, right channel
- Players rotate through the three positions, taking one shot from each before cycling to the back of the queue
How to Play
- Player picks their shooting position, takes a touch to set, and shoots
- GK sets their position based on the shooter's starting cone before the shot
- After 10 minutes, switch to first-time shots from crosses served by the coach from wide
Progressions
- Progress 1: shooter can fake moving to one cone then shoot from another - GK must react
- Progress 2: add a second GK who replaces after every 5 shots to keep both keepers active
1
Set position before the shot is taken, not after - get to your spot, then be ready2
For shots hit wide of you, get your body across first then use your hands3
After a save, secure the ball to your chest - a spill in the box is dangerous3
GK Integration Game
Full game where the goalkeeper is actively involved in building play, not just shot-stopping.
Setup
- Full-size goals with both goalkeepers
- 5v5 outfield with standard rules
- GK must distribute by hand or foot after every save or back-pass
How to Play
- Standard game with one key rule: GK must play out from the back, no punting long unless in danger
- A team earns a bonus point for a move that starts with the GK's distribution
- If the GK is played back to, they must look to play short first before going long
Key Focus
- Progress: GK is allowed to come off their line to act as a sweeper for through-balls
- Challenge: time how quickly the team can build from GK to a shot in 5 or fewer passes
1
GK: when you have the ball, look for the player in the most space, not just the nearest2
Outfield players: give the GK an angle to play to - don't stand behind defenders3
GK takes ownership in the box - claim crosses loudly and early4
Free Play
Open game with both GKs involved as normal - let the session settle into match play.
Setup
- Full pitch, both goalkeepers in goal
- Even teams, standard rules
- Coach steps back
How to Play
- Standard football, no restrictions
- GKs play normally within the game
Coach role: Watch how the GK communicates with their outfield players. Are they organising the shape and claiming their space? Note moments of good or missed communication for the review.
5
Stretch & Review
Stretches led by the GK, followed by a review on goalkeeping's role in the team.
Stretches
- Players in a circle, GK leads the stretches as a leadership activity
- Wrist circles, shoulder stretch, quad and hamstring stretch - 30 seconds each
Q1. How does a GK's confidence affect the whole team - did you notice it today?
Q2. What's the hardest part of goalkeeping that outfield players don't appreciate?
Q3. One thing our GK did really well today that helped the team?