Just4Keepers Session Plans
The Just4Keepers session plans have been put together
through the combination of several ex professional players
experiences on what they did on the training ground with
their professional football club.
J4K now has over 300 years combined experience from
Professional and International goalkeepers to tap into.
However we understand that what professional footballers
do on the training ground every day, is completely
different to what will be taught to the Just4Keepers
students, which age group will generally be between seven
and sixteen.
So these session plans have been modified for the younger
player but also more importantly into fun games, which
enable your students to focus more as it is a proven fact
that students learn more while having fun!
If there is anything that you do not understand in this
session plan manual please do not hesitate to contact any
of the Just4Keeper mentors.
Please remember this session plan manual is only to give
you a foundation and further ideas what to do on the
coaching field. It is VITAL to your success that you bring in
some of your own experiences and more importantly
personality into your training sessions!
So use this session plan manual as your foundation to
success!
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Symbols you will need to understand:
G = Goalkeeper/s
B = Ball
Gb = Goalkeeper/s with a ball
S= Server/s
Θ or O = Training discs
I – Training Poles
= Direction of ball
= Direction of Goalkeeper.
Also unless stated, a goal either ( I
I)
representing poles or (Θ
Θ
Θ ) representing
cones and are normally set at 4 to 6 yards apart.
2
Breaking your session up!
A Very important success of our sessions plans in that we
break our sessions in quarters.
So for an hour’s class, we will have 4 X 15 minutes
sessions:
And these normally are:
0-15 Minutes: Stretching, fun Games to start:
15-30: Minutes: Agility and technical exercises
30-45: Minutes: Group exercise games
45-60: Minutes: Shooting and competitive games.
If we did a 1hr.30 minutes session, this would also be
broken up into quarterly times.
It is also important to note that sometimes you may not
be able to stick to this tight time frame as many factors
can interrupt your session plan. This could be bad
weather, which generally means that you will have to alter
your training session plan so your students do not get
cold.
So it might be the case that you do a 3 x 20 minute
session. Remember a good coach has to improvise at the
drop of a hat!
3
Please Note: Some coaches prefer to break their session
up into three sections which are:
Another reason that may make you change your session,
is if the students need more time to learn the new skill/s
you are teaching.
0-20 Minutes: Stretching, fun Games to start:
20-40: Minutes: Agility and technical exercises
40-60: Minutes: Group exercise games…
OR… Shooting and competitive games.
In the above 3 X20 scenario the last 20 minutes, you can
mix and match the drills and do either Group exercise
games or Shooting and competitive games.
Important Note:
You have to remember that your students (especially the
children) will only come back to you if they enjoy
themselves, so its important that fun comes FIRST in your
training sessions and being a great coach comes
SECOND!
If you sway away from this rule in your training session
FORGET making money as a coach.
4
Please remember:
That your students will only remember the first 15 -20
minutes of your session and the last 15 – 20 minutes of
your session, so if you get these parts correct (i.e. your
students enjoy themselves) you will not want for
customers.
Never EVER forget this!
Another thing to point out, just because we call things fun
and games, this definitely does not mean we loose our
standing of being coaches!
EVERYTHING that we teach is linked to coaching our
students or designed to help our students in a match
situation.
5
How to set out your session plans.
Section 1:
Stretching, fun Games to start: (0-15mins) or (0-20
mins)
Its vital to start you sessions with an explosion, so the
first 15 -20 minutes is important for you as a coach to set
the tempo for that particular session. These session plans
will do just that for you!
Section 2:
Agility and technical exercises: (15 – 30 mins) or (20 –
40 mins if you decide on splitting session into three)
This is the bread and butter for the students development
in this section. However if you do too much coaching (in
particular talking… forget making money as a coach!).
The reason for our success is that we have managed to
balance the students development, while having fun!
Section 3:
Group exercise games (30 – 45 mins) or (40 – 60 mins)
As stated, this is a progression from the Agility and
technical exercises section, as this designed to be more
like a match situation, plus is generally competitive as
your students are up against other groups… so is fun!
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Section 3:
Shooting and competitive games. (45 –60 Mins) or (40
–60 mins)
However sometimes weather and hard grounds can dictate
otherwise, so be flexible with your sessions.
Also your students will beg you to play certain games. If
they do, LISTEN as you are best playing the games that
they want to play as this will keep their interest up, plus
keep them coming to you for longer!
This last section, is always based around fun and is
designed through competitive games, either against the
coach or themselves as individuals or a team.
Remember, your students will only remember the first and
last 15 –20 minutes of your session/s.
SO GET THEM RIGHT!!!
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Please Note (Important): You do not have to stick to
these sections rigidly, if you feel the mood is right, you
can do a section 4 exercises in section 1 for example.
We have also NOT put these sessions in any particular
order for you!. Reason Being, we do not want you to get
robotic in your approach to setting up your sessions.
Normally, these sessions are too boring for the students.
We feel what has made us such a success over the years,
on the days of our sessions (s) we have developed an
ability to check out the facility, the weather and our
students mood minutes before we are about to start.
And just before the session begins, BANG, we know what
we are going to do.
Remember a good coach knows when to change things
quickly!
Do not worry if you feel you may not be able to do this at
first because it will take you a little time to get to this
stage of developing your session plans.
Please remember, we are here for you ANYTIME to
answer any questions.
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The idea of this manual is to give you enough drills and
ideas so that you will NEVER EVER want for things to do in
your training sessions.
As you get more experienced as a coach in your own
business, you will not even have a session plan wrote
down. You will have MANY session plans in your head and
on the day of training, you will be assessing the weather,
the condition of the ground, even the mood of your
students… you will then decide what session would be best
for you to deliver that day or evening!
Do not be a session plan coach!
These coaches never make money! How many times have
you seen it yourself when a coach goes with a set session
plan and WILL NOT deviate away from it when bad
weather arrives etc.
To be successful as a coach in your own business and
MAKE MONEY, you need to be able to go with the flow!
If you start training and the weather turns, do not be
afraid to change your session plan.
This is critical to your success!
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Training BIG Groups:
VITAL TIP..!
It is that important, I will state this again…
VITAL TIP..!
When we show you the training drills within this manual
where students are working in 2’s,3,4,5,6,7,8’s etc, you
can also have groups working alongside each other… for
example:
If you have 16 students in a training session, you can
have four groups of four students working alongside each
other.
18 students, you could have three groups of six etc etc
etc.
This way, if you have a BIG group at one of your sessions,
you can put them into manageable groups that will look
professional (and more importantly manageable) from a
parents point of view watching your session.
Also, your students will get a good workout!
As you read this manual, you will see THIS is what we are
trying to teach you. We are not trying to teach you how to
coach in this manual but helping you understand how to
structure these drills into separate groups… so ALL your
students are working at once!
Get this right… and you will become a success!
10
Tips for coaching:
1: If you feel a session is not going to plan, do not be
afraid to change it!
Get your students to have a drink, and while they are
taking a moment you can set up a session that you think
will go with the mood and or weather.
2:If the weather turns, weather too hot or cold, again
think about changing your session.
3: If you think one or two students are ruining your
session, make them sit out (see manual) or send them
home.
4: Make sure your venue is private, so you have no
interruptions.
5: Do not talk too much and keep the session flowing. Try
and have the students working for the majority of the
session.
6: When you partner students up, make sure that they are
of a similar standard. We normally say ‘ Height for
height’.
This has proved successful for us over the years.
7: Try and have at least two coaches at each session.
(Even if it is just a 16yr old helper, as they can help with
serving plus picking up your coaching gear as you move
from session to session).
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8: Make sure ALL your students wear their training sweat
top that they got from you on registering.
Your students will stay in your classes longer when they
feel part of a team.
9: Make sure you start your classes on time.
10: Crack as many jokes as you can with your students
and try to make them laugh!
One MASSAIVE TIP that has helped many coaches make
good money is go with two main goals in mind for your
students.
1. Make them laugh.
2. Make your student feel a 100ft tall (praise them)
Get this right, and you will not fail to generate big
numbers in your coaching business.
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Section 1:
Stretching, Fun Games to Start:
Hand – Eye – ball Co-ordination skills.
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When doing co-ordination skills make certain that your students have
enough space in the warm up square, otherwise they will be banging
into each other.
Now there is a comprehensive list of exercises that we have on this
topic, if you do not know what some of them mean, make certain that
you ask at your training day sessions.
Please Note: One ball per keeper:
1: Around waste
2: Around left leg only
3: Around right leg only
4:Figure of 8 through legs.
Section 1. Page 1
Hand – Eye – ball Co-ordination skills
5: Snake, Figure of 8 through legs, then around waste, going up and
down.
6: Python snake, figure of 8, around waste, around neck, working back
down
7: Have ball in front, throw overhead and catch form behind.
8: Hold from back, throw overhead and catch in front.
9: Have ball in front, throw overhead and catch between legs.
10: Throw through legs, over back and head and catch in front.
11: Lift leg, pass under and keep changing legs.
12: Two handed throw through legs, the ball forward + back,(arms stay
outside of body)
13: Two handed, swivel. Arms stay outside of legs. (Tail)
14: Cup ball in hand: Shoulder roll forwards (Distribution)
15: Cup ball in hand: Shoulder roll backwards: (Distribution)
16: Cup ball in hand: Going from side to side (ball control)
17: Arch back, drop ball through legs. One bounce.
18: Throw ball through legs, one bounce and catch behind bum.
19: Throw ball through legs from backside and catch in front.
20: Right/left hand punches in air: (same hand)
21: Right/left hand punches in air: (alternate)
22: Double handed punches in air.
23: Fingers tips roll, figure of 8 through legs: Keeping ball on floor.
24: On backside, doing figure of 8 while keeping legs in air
Section 1. Page 2
Hand – Eye – ball Co-ordination skills
Please Note: One ball between two keepers:
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Keepers line up as above:
1: Under arm throw to each other.(Into chest/face)
2: Under arm rolls on floor.
3: Over arm throw, no bounce into chest/face
4: Over arm throw, with one bounce.
5: Over arm throw with 2 bounce. (3 bounce)
6: One keeper faces away, other shouts TURN and throws.
7: Keeper throws to side of partner, who side steps to take.
8: On the shout of GO, one keeper hits the deck (belly) gets up and
takes the catch. Also can fall to left/right side and back.
9: ‘Wing Nut’ Catch bll before it hits floor.
10: Stomachs: Over head and back. (One GK standing up).
12: Stomachs: Left and right, side to side.
13: Stomachs: Moving forward and back.
Section 1. Page 3
Hand – Eye – ball Co-ordination skills
14: Stomachs: Rowing.
15: Stomachs: Over head and back. (Both GK on floor)
16: Stomachs: Left and right, side to side.
17: Flat on belly catch ball and bounce back to partner.
18: Flat on belly, keeper double punches ball back.
19: Rocking Motion (RM) on knees on floor. (Left/Right-L/R)
20: RM on knees, shoulder height. (L/R)
21: RM on knees, serve on floor, just working right/left
22: RM on knees, serve shoulder height, just working right/left.
23: Haunches: serve on floor, (Just working L/R)
24: Haunches: serve shoulder height, (Just working L/R)
25: Haunches: serve on floor: (working L and R)
26: Haunches: Serve shoulder height: (working L and R)…
27: RM Races moving forward:
Knees: On floor and or shoulder height.
Haunches: On floor and or shoulder height
28: K barrier drill..
29: Double legged pick up barrier drill.
30: K barrier to scoop
31: Double legged pick up, to scoop.
32: Side step then scoop.
33: Scoop from roll.
34: Scoop from bounce.
35: Face away from partner, partner shouts TURN! GK turns to deal
with scoop.
36: Advance to partner the scoop.
37: Pressurised scoop, fast for 1 minute.
38: Face partner, let ball go through legs, turn and pounce on ball.
39: Face partner, let ball go through legs, stop with one arm and spin
Section 1. Page 4
Hand – Eye – ball Co-ordination skills
40: Face partner, ball through legs, spin, chase after a ball and slide.
41: Back to partner, balls gets thrown legs, reaction snatch.
42: Back to partner, balls gets thrown legs, leap after ball.
43: Back to partner, balls gets thrown legs, chase and slide after ball.
(L/R)
44: Face partner - Reaction pounce: Whichever side your partner drops,
react!
45: Back to partner - Reaction pounce: Whichever side your partner
drops, react!
46: Partners face each other with ball 3yds away from each G/k. Coach
shouts GO and GK’s alternate to slide/pounce on ball.
47: Throwing for crosses. (Starting from stand position)
48: Throwing for a punch.
49: Come for a cross: Starting position. (belly or back)
50: Advance to partner, touch ball, back peddle and catch ball.
51: RM (L/R) on haunches, get up and come for cross.
52: Fall onto back, get up and come for cross.
53: Fall onto belly, get up and come for cross.
Section 1. Page 5
Warm Up Fun and Games
How to start EVERY session
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The first thing you should do at J4k is to put out your J4K square, so
when keepers arrive they focal point to go to, rather than running
around booming balls. (You should already know what to instruct
keepers to do while on their own, waiting for the session to start?)
Once you are ready to start your session, your keepers need to know
that the session begins: So we start of the same EVRY week for the
first few minutes.
The keeper’s side step around the square and when we shout UP… the
keepers jump for the cross, with a big shout of keepers. If we say down,
they touch ground with both hands. When we shout left, they touch
their left boot THEM change direction. When we should right, they
touch their right boot, THEN change direction.
This gets them off to a good start and you can also stop in-between this
exercise to stretch off and do other warm up exercises
This exercise has to be done at a decent tempo!
Section 1. Page 6
Warm Up Fun and games
The Wheelbarrow, Mount in Arms game
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This is an amazing game that the keepers love if done at the correct
tempo.
The keepers side step around the warm up square, with you shouting,
Up. Down, Left or Right.
You also shout in between, 2’s,3’s,3’s,4’s etc The keepers then quickly
working as a team get into the number you shout.
The last group does three knees to chest.
Also if you shout, mount, they jump on a partners back, wheelbarrow
they put their partner in wheelbarrow and In arms, they hold their
partner like a baby. You can also have fun with this by shouting
‘Freeze’ (Sounds like 3’s!), to confuse the keepers and 1’s! (this gets
them thinking!)
This helps keepers with communication and team work and is one of
the favourite games students love playing.
Section 1. Page 7
Warm Up Fun and games
The Wheelbarrow, Mount in Arms game
Gb
Gb
Gb
Gb
Gb
Gb
Gb
Gb
Gb
Gb
Sid stepping with the ball is good for the student because holding the
ball helps him keep his body weight forward. (As long as the ball is
held in the correct position, which is, ball in front of face, with thumbs
together… basic catch).
As the keepers sidesteps around square, you shout UP, they throw ball
up for a catch shouting keepers, You shout Roll, they roll the ball
forwards and side step after ball, If you shout left/right. They touch the
relevant foot with the ball and change direction. (Important Point:
Make sure when they come back up, ball is back in front of face)
If you shout down, every keeper puts their ball down, then must
quickly side step and get another keepers ball. Last one does 3 knees to
chest.
You can also break this session up further by whistling and once the
keepers face you, you show them a ‘Hand, Eye, Ball Co-ordination’
exercises and they copy you. (You can also have the first to get 10).
Once they finish this exercise, they continue with their side stepping
with the ball waiting your next command
Section 1. Page 8
Warm Up Fun and games
Stuck in the Mud
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This is stuck in the mud with a difference, and that is everyone HAS to
side step… no running is allowed!
You give two keepers a bib and they have one minute to tag as many
non-bib keepers as they can. Once you have been tagged, you have to
stand still with your arms in the air and the only way you can rejoin the
game, if a fellow team mate goes through your legs.
When you blow for time, see how many keepers are stuck in the mud,
the winning team is the ones that had the most keepers suck when you
blew
Section 1. Page 9
Warm Up Fun and games
Musical Balls
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Do not worry, you will not have to sing to this one:
You simple put the balls around the square and always have one ball
less than keepers in session. Above example are 13 keepers to 12 balls
around the square.
Please Note: The square will need to be about
20x20 and the ground will have to be soft!!!
The keeper’s side step around the square, with
you shouting UP, Down, Left/Right, then
periodically, you whistle!
The keepers then sprint to the ball, sliding if they wish to get any ball.
The keeper who does not get a ball is out. However rather than sitting
them down, give the keeper a ‘Hand, eye and ball’ exercise to do.
Section 1. Page 10
Warm Up Fun and Games
Quick hands warm up
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You make sure that keepers have their hands in a basic catch position in
front of their face… thumbs together. As they side step around the
square they are not allowed to take their hands down.
To start with, give three keepers a ball: The keepers have to side step
round the square and throw the ball to each other. (A bit like a
basketball throw),
As soon as a keeper catches the ball, he immediately throws it to
another keeper. (a keeper cannot have ball for more than two seconds,
otherwise they have to do 3 knees to chest).
As the group gets better, introduce more balls, so their reaction time
speeds up and they have fewer options to throw it too! This exercise is
great for communication and mentally switching the keeper on for
thinking about fast distribution.
Section 1. Page 11
Warm Up Fun and games
Races
G1
G2
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Once keepers has spent five minutes in warm up square with the Up,
Down, Left/Right routine, this warm up game is great!
You start of with simple shuttle run races, G1 goes first sprints out to
the line, touches and tags his partner. This is the cue for G2 to go. First
pair back wins! (You can also make them run more than once there and
back)
You can also expand these races, to side stepping and backward
running.
Then what the keepers LOVE, is wheelbarrow races, Piggy bag races,
Leap frog races, through leg races (keepers go through each others
legs) and the crème to le crème, Rolly Polly races.
The keepers absolute love this warm up game as it is competition but
getting them warm at the same time.
Section 1. Page 12
Warm Up Fun and Games
Quick hands warm up
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Sb/Sb
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The name of the game is for the servers (whether
2 coaches or 2 students) to have a ball each and
the idea is to hit the keepers below the knees to
knock them out of the game.
This helps keepers when faced with a one on one situation when they
have to stand big against a forward. So when the server throws the ball
at the keeper (under arm throws only) the keeper has to block with his
hands.
The ball can hit any part of the body: However if the ball hits below the
knee downward, the keeper is out. Also if the keeper moves out the
way of a ball that is about to hit him, he is also out! (He must make an
attempt to block the ball).
As more keepers gets knocked out, the game becomes harder for the
remainder of keepers, as servers can gang up on one keeper, thus
developing awareness. It is also beneficial to have a server with spare
balls, as balls go everywhere with this session. Again a favourite with
students.
Section 1. Page 13
Warm Up Fun and Games
Side Step Ticking
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(GB)
(GB)
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This is a good old fashion game of tick: But the only twist is that all
keepers can only side step.
At J4K we like to drum in the importance of side stepping, so games
like this help our students become comfortable with this technique.
When this game is being played, we encourage students/keepers to side
step themselves out of trouble.
Once tagged they are out!
Also make sure when they are out, that they are given an exercise to do,
so they do not get bored waiting. Also have a time limit (say 2 minutes)
and the keepers doing the taking (GB= Goalkeeper with a bib) have to
tag as many fellow students as possible.
Section 1. Page 14
Warm Up Fun and games
Side Step Ticking
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(GB)
(GB)
G
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This is a good old fashion game of tick: But the only twist is that all
keepers can only side step.
At J4K we like to drum in the importance of side stepping, so games
like this help our students become comfortable with this technique.
When this game is being played, we encourage students/keepers to side
step themselves out of trouble.
Once tagged they are out!
Also make sure when they are out, that they are given an exercise to do,
so they do not get bored waiting. Also have a time limit (say 2 minutes)
and the keepers doing the taking (GB= Goalkeeper with a bib) have to
tag as many fellow students as possible.
Section 1. Page 15
Warm Up Fun and Games
Team Building Games
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You form a circle in the warm up square, with a goalkeepers both
facing into the circle. The back keeper has hands on partner’s
shoulders.
These are fun agility arm up games:
You shout go, and the keeper side step a around his mate and places
arms back on shoulders. You look for a winner. You can also make
them run around more than once, touching their mates shoulders on
every full circle.
Other races, include go through legs, from the back touch shoulders,
around the front, then through legs, figure of eight through legs. You
can also their starting position on their mates back.
To progress, you can shout ‘go, left/Right’, the keepers do the exercise,
then side steps to keeper on left or right.
Section 1. Page 16
Warm Up Fun and games
The Remembering game
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The keepers have the ball in their hands (in front of face) and you
shout, Up, Down, Roll and Left/Right.
To progress this game: You then give your students numbers:
1: Ball around waste – 2: Figure of 8 through legs – 3: Snake, figure of
8 through legs then around waste – 4: Ball round left leg – 5: Ball
round right leg – 6: Python snake, figure 8 through legs, around waste,
around neck, snaking up and down.
The above are samples for you, but you can give a number to any
exercise you wish.
This is designed to work your students mentally, because as they are
side stepping around the square, periodically, you will whistle then
shout 1 for example: The students then immediately have to remember
the exercise (that you would have shown them) and do ten before
anyone else.
Great exercise for mental skills, combined with ball co-ordination.
Section 1. Page 17
Warm Up Fun and Games
Hand, eye, ball co-ordination skills
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This is a great exercise to do when very hot as students can stand in one
spot.
There is literally dozens of hand, eye and ball co-ordination skills that
you can do, so please see section that gives you our comprehensive list.
To make this game challenging, we challenge our students that they
cannot go through our 10/15 warm up without dropping the ball. We
also bet them £5, to add to the fun.
We start off relatively easy but have a good few exercises that are very
difficult to do, so generally our £5 is safe!
However there once was one student who won… and he got the £5 as
promised (The bugger!)
Section 1. Page 18
Warm Up Fun and games
Cone, Ball Cone
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You lay out in the warm up square, 6/8 balls and 6/8 cones.
The keepers side step around the square, dodging fellow keepers and
the balls and cones.
You then should ‘Ball, Ball, Cone’ (or any combination you want in
threes. The G then must side step only and touch the ball/cone, quickly
change direction to touch the next on the list.
You can also have combinations of up to six fro example, ‘cone,cone,
ball,cone,ball, cone!’
This helps keeps with focusing and concentration.
Section 1. Page 19
Warm Up Fun and games
Cones and drones
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O represent your training discs the right way up.
0 represent your discs upside down.
The G line up on the outside of the square group 1 + 2: Groups 1’s job
is to turn the cones over from the correct side up, to upside down and
Group 2’s job is to do the opposite!
G can only side step and cannot slide along the floor.
You can time this session as both G are turning over the cones, and the
group with the most cones turned their way… wins!
Section 1. Page 20
Section 2:
Agility and Technical
Exercises:
Agility and technical exercises: (keepers working in 2’s)
Getting students focused after warm up
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G
G
G
G
G
G
G
G
G
This is one of the most important sections/exercise that you should do with
your students.
EVERY week, after you have had your keepers in the warm up square
having a bit of fun, warning them up, you should ALWAYS out your
keepers in this formation. Your students will be 6 yards apart with one
ball between two.
This is the que to ALL students that you have now finished your warm
up/fun games and the serious training is about to begin!
With a under arm throw only, your students throw the ball into each
other, aiming between the belly button and face, so the basic starting
position and basic catch to chest/face can be practiced.
As the keep is about to throw the ball, make sure you prime them to shout
‘Hands’ as this reminds their partner to get their hands ready for the
throw. (Or in other terms, get their starting position ready)
As basic as this section is, it’s the most important part of a J4K section.
As it gets students ready for their training session, plus underlines the
importance of their starting position and basic catch/s.
Section 2. Page 1
Agility and technical exercises: (keepers working in 2’s)
Rocking Motion
G
X 3/4/5/6 groups
S1
The rocking motion is one of the most important things that you teach
your students, as it learns them to land properly without hurting
themselves, get up quickly and eliminate any weak side.
The G is on his knees, and S1 throws the ball along the ground to his left
to start. The G makes the rocking motion save and immediately throws
the ball back to S1. S1 immediately throws ball to opposite side and G
repeats himself, causing a rocking motion.
Please make sure that you focus your keeper on diving forward and that
they land on their side.
We also recommend that you set a time limit of at least 30 seconds, so
keepers can do as many or little as they desire.
You can also progress rocking motion, to G being on the knees but the
ball being thrown to their shoulders and also, the keeper standing up
(haunches) and the ball being served along the floor and also in the air, to
knee, hip, waist, shoulder height. (and not forgetting top corner.
Section 2. Page 2
Agility and technical exercises: (keepers working in 2’s)
Coming for a cross
(M)
X 3/4/5 groups
G
S1 throws the ball in the air and keeper comes for cross at the highest
point.
This can also be progressed by the G having to come for a punch.
Another progression is to add a marker whether a cone or pole where the
G has to sprint around the marker before they take the cross. This builds
sharpness and fitness, plus makes the keeper come with more power
because of this pace. You will see the marker, marked (M) above
You can also have keeper on back, belly or knees (in a line) and you
shout ‘GO!’, the keeper/s then have to get up quickly and take the cross.
This exercise is done to build strength.
Section 2. Page 3
Agility and technical exercises: (keepers working in 2’s)
Distribution aim game
G
I
G
O O
B
A
I
G
O O
G
(A) Gs face each other with one ball between them both. In front of each
G, there is a pole (I) and each keeper takes it turn to try and hit the cone.
You can start with having the G’s 10yards apart the progress back:
Keepers can also practice: Under arm throws, over arm throw with
bounce/no bounce, side foot kicking, half and full volleying.
(B) If you have not got poles, you can have 2 cones as a marker.
And a favourite is, if each G stands in front of a disc. One G has a ball
(He is working) and the other G, balances his ball on their disc. Then the
keeper has to aim and tries to knock his mates ball off his disc.
Section 2. Page 4
Agility and technical exercises: (keepers working in 2’s)
One man advance game:
B
O1
O
G
O
O
O
O G O
G
O
O
G
O
O
G
O
S
A
You shout go as a coach and the G turns, sprints around cone O1 and
advances back into the goal. The S lets him get into the goal, shouts
‘Stop Set!’ then serves low to right. The G gets up and does the same
again. But this time the S serves to his left.
This can be progressed to knee and hip height.
You can also have 10, 12 16! Keepers working at once. See (B) set up
You can also do scoop techniques and sliding at forwards feet technique.
Section 2. Page 5
Agility and technical exercises: (keepers working in 2’s)
Change direction drill
B
O
G
O
O
O G O
G
O
O
O
O
G
O
G
O
S
A
You shout GO as a coach, and the keeper side steps left touching the
cone with his left hand, side steps back across his goal and touches the
cone with his right hand, then takes a shot (Serve) to his left from the S.
This can be progressed, so keeper ends up with a diving finish to his
right. Service can also be along floor, hip and knee height. Also S are not
trying to beat keepers, merely stretching them.
You an also have a long line of 4 goals (8 keepers working in total). You
could mirror this eight and have 16 keepers working. This session looks
great from a outsider looking in.
Section 2. Page 6
Agility and technical exercises: (keepers working in 2’s)
Deadly first touch
(A)G2
(B) G
G
G
G
G
G
G
G1
G
G
G
G
G
G
G
G1 throws the ball under arm (Two handed) to G2, to his chest, feet,
thigh and G2 has to stop the ball DEAD within two yards of his body.
This is to help keepers improve their first touch on back passes.
Also this can be progressed where G1 throws the ball in, bouncing,
spinning, looping etc etc etc.
Section 2. Page 7
Agility and technical exercises: (keepers working in 2’s)
Sit up games
G2
G
G
G
G
G
G
G
G1
G
G
G
G
G
G
G
Get G in a line with one ball between two:
G1 throws the ball to G2 forehead, G2 catches the ball takes it straight
back until he is on his back, then immediately comes back up and throws
to G1’s for head. This is repeated until coach’s stops the exercise.
It is advantageous to time these circuits, seeing which keeper/s get the
most between them, as the competitiveness stretches your students.
Normally 30-45second is more than enough.
G can also throw the ball down the sides and across their body. If you do
not know this exercise please ask us.
Section 2. Page 8
Agility and technical exercises: (keepers working in 2’s)
Practising touch back passes
G2
G
G
G
G
G
G
G
G1
G
G
G
G
G
G
G
It is important now that you teach your goalkeepers how to use their feet
because basically goalkeepers now are just centre backs with hands!
G1 throws the ball to G2 knees and or hips. G3 control volley’s the ball
back to G1 keeping the ball off the ground. (Make sure keepers use the
insides of their feet)
Also, you can progress this by G1 throwing the ball with a bounce just in
front of G2, so G2 has to deal with a half volley.
Also make sure keepers use alternative feet, so they are practicing their
bad foot as well as their good.
Section 2. Page 9
Agility and technical exercises: (keepers working in 2’s)
Left/right and Up exercise:
G
X 3/4/5 groups
S
This is a killer of an exercise so be careful and do not do it with the
younger students in your U11’s group, as they will not be able to
physically do it!
The G and S stand 6yards apart, both are standing up. The server (S)
throws the ball to the keepers left along the floor, the G makes a rocking
motion save, then immediately gives back to S, who immediately throws
to G’s right. Again G throws ball back to S, who then immediately
throws ball up in the air for G to come and take the cross.
Left, right and up counts as one, and normally six sets is MORE than
enough for the fittest of keepers!
Also, you can progress the exercise by serving balls knee, hip and
shoulder height.
Section 2. Page 10
Agility and technical exercises: (keepers working in 3’s)
Basic shot stopping, distributing and back pass game
S1
I
I
G
Server 1 rolls ball through keeper’s legs (G) who is facing S2. S2 side
foots ball into corner for G to save.
You can also progress this session so that the keeper (G) is facing S1 and
when the ball is rolled through his legs, he turns to save the shot from S2.
As the session progresses, the balls can be struck harder. Also make sure
all keepers rotate.
Lastly, even though this is a shooting game, make certain that you still
focus on the quality of rolling (distribution) and kicking (Side footed
back passes) so your students understand that they are working on several
aspects of their game apart from just shop stopping.
You can also have many keepers doing this session at once. For example
if you had 18 students, you simple have 6 groups working.
Its also is advisable to have a time limit on this (say 2mins) and make
sure each keeper has at least 3 balls.
Section 2. Page 11
Agility and technical exercises: (keepers working in 3’s)
Taking crosses under pressure
G
X 3/4/5 groups
S1
As well taking crosses
this exercise can be
used for punching!
S2 throws the ball so it looks like it is going to land on S1 head. The
keeper (G) comes and collects the cross off S1 head.
S1 stands still put can progress to jumping up for the ball, as long as
there is no contact between S1 + G.
You can again progress to punching but you have to make certain that the
serves for S2 are realistic with a cross coming in for a catch and or a
punch.
Section 2. Page 12
Agility and technical exercises: (keepers working in 3’s)
Dealing with getting lobbed
S1
X 3/4/5 groups
I
G
I
Make sure keepers side
step back, not back
pedal and their body
weight is not on their
heels!
The keeper (G) throws the ball to S2. The keeper then jogs out to S2 and
touches the ball while in S2 hands. S2 gives the G a couple of steps grace
backwards but then tries to throw the ball over the G head into S1.
The keeper (G) has to get the ball, by diving backwards before it reaches
S1 hands.
The keeper then has to back-pedal like mad (or side step) and dive to stop
being lobbed!
Very Important: make certain that S2 gives the G a chance with his
serve and that his serve emulates a chip, or a circumstance were a keeper
would have to back peddle and dive backwards.
Another point is make certain that S1 is far enough back, as you do not
want the keeper diving into him.
Section 2. Page 13
Agility and technical exercises: (keepers working in 3’s)
Haunches Rocking Motion (standing)
S1b
X 3/4/5 groups
I
G
I
This is a progression from the rocking motion in pairs, it is very intense
and gives the keeper the chance to practise getting in a side step before
they dive or commit.
Each server as ball and the keeper starts off with S1. S1 throws balls
under knee height along floor to keepers right. The keeper makes the
rocking motion technique save and gives the ball back to S1, he then
turns to the right and takes the serve from S2.
He does this 10 times (5 of each server). Its important, that keeper keeps
turning to his right as this forces him to use side stepping to get back into
centre.
Also be very careful doing this with younger keepers, as they struggle
with the serving plus it can be too intense..
Also once all keepers have a go each on the floor, you can then progress
to hip height, then onto shoulder height, to op corner.
Section 2. Page 14
Agility and technical exercises: (keepers working in 3’s)
Side step, rocking motion exercise
I
G
I
X 3/4/5 groups
S1
S2
This exercise is to encourage the keeper to get in a side step/s or two in
before he dives.
G starts in the middle, he then starts sidestepping to S1 who side foots (or
rolls) into bottom corner. G makes Rocking motion save. He immediately
gets up giving ball back to S1, side steps across goal and makes a save of
S2, who again has side footed (or rolled) into corner.
Depending on age and ability of keeper will depend on the number of
sets G does. (Normally at least 10 (5 each size)
On this technique, make certain G keepers parallel with play (faces
forward at all times and keeps shape)
This exercise can be progressed, to hip, and shoulder height, and top
corner saves, with the focus being on side stepping at all times.
Section 2. Page 15
Agility and technical exercises: (keepers working in 3’s)
Keeper spinning to each server
S1
X 3/4/5 groups
G
There is Sooo many exercise keepers can do with this: You have two
servers with G in middle. Once the keeper has a serve off S1, he
immediately spins and has one off S2… and so on for sets of 6,8,10 etc,
depending on ability levels/s.
Exercises that you can do:
Scoop - basic catch (to face and chest) - come for crosses - volley into
chest, Side foot floor left./right, throw knee, hip, chest, top corner
left/right.
You can also practice back passes, with Servers side footing into G, who
immediately side foots back (or two touch), turns and has serve off other
Server.
We recommend that you time these sessions for either 30 or 45 seconds,
to a minute depending on ability levels.
Section 2. Page 16
Agility and technical exercises: (keepers working in 3’s)
Advancing game
S1
I
G
I
S2
S1 + S2 have 3 balls each and G start in the middle facing S1:
When you say go, the G advances towards S1 and takes the shot. He
immediately gets up races and advances through the goal towards S2. S2
lets the G get 1yard through the goal and fires.
Then G does this for the 6 balls. If you have other groups doing the same
(say 5 groups of three) you can have a competitive race. So the first to
take all six shots first wins.
This is great for fitness and building up the sharpness of your students.
Section 2. Page 17
Agility and technical exercises: (keepers working in 3’s)
Rapid Rocking Motion
I
S1
G
I
S2
Rocking motion with two servers, is different than the rocking motion
with one server.
Reason being: When you have two servers, you can speed the rocking
motion serving to come in more faster for the keeper. This stretches the
keeper and helps him with the sharpness compared with match play
situation.
S1 throws ball to G right. G makes the rocking motion dive and on the
way back up and as he has just thrown the ball back to S1, S2 throws the
ball making the G, really stretch to get the ball
Section 2. Page 18
Agility and technical exercises: (keepers working in 3’s)
Double Save
Gb Θ
Θ
S2
Θ Ga
S1
The G starts in position Ga by the cone facing S1. S1 serves the ball to
G’s right, who makes a rocking motion save. G then gets up, gives the
ball back to S1 and side steps to position Gb by the next cone facing S2.
S2 then servers the ball again to the G’s right hand side. G then gets up,
gives ball back to S2 and jogs back to position Ga.
You can have the keepers doing 2,4,6,8,10 repetitions.
You can also have races with other groups to enhance enjoyment and
pressure play.
To progress, servers can throw knee, hip and shoulder height. Also
servers are not trying to beat keepers but merely stretching them.
Section 2. Page 19
Agility and technical exercises: (keepers working in 3’s)
Side stepping right, left
G
Θ
Θ
S1
Θ
S2
G advances to the cone, then sides steps to his right towards S1.
S1 shouts ‘Stop Set’ then serves the ball low to the G right. Then G
makes the save, then gets up and immediately throws the ball back to S1.
G then side steps left towards S2 and S2 shouts, ‘Stop Set’ then throws
the ball to G’s left.
G makes the save then gets up, gives the ball back to S2 and jogs back to
starting position.
You can have the keepers doing 2,4,6,8,10 repetitions.
You can also have races with other groups to enhance enjoyment and
pressure play. To progress, servers can throw knee, hip and shoulder
height. Also servers are not trying to beat keepers but merely stretching
them.
Section 2. Page 20
Agility and technical exercises: (keepers working in 4’s)
Side stepping, dive, rocking motion, come for crosses.
I
G
S1
S2
I
X 3/4/5 groups
S3
G stand in the middle of goal to start and each server has a ball.
There is many exercises that you can do with this exercise and you can
work this rapidly for fitness or slow, for quality and technique.
G takes serve, throw/volley from S2. (this can be to floor, chest, face). If
he saves shot, he then takes shot from S1. G takes the save and
immediately gives back to S1 if he saves, then side steps across the goal
to take a shot from S3.
These exercises can be varied, so keepers take to shots from S1 and S3
on the floor, hip height, to top corner dives. We recommend for the most
part that you tell the servers and keeper where the ball is going to be
played. (i.e along the floor).
You can also mix it that S2 is serving the ball high
for a cross, or bouncing it in (For a scoops.)s
Section 2. Page 21
Agility and technical exercises: (keepers working in 4’s)
Triangle pressure games
I
X 3/4/5 groups
G
G
S
I
G
I
Set the circuit out like a triangle and have a G in each of the goals and a
server in the middle. Also make the goals about 4 – 6 yards apart.
Each keeper has at least 2 balls behind their goal.
To start the game a keeper throws the ball to the
servers feet (so he can side foot volley).
The server can side food volley in any goal and do any trick to score, i.e
dummy the ball if it comes with pace. Also if the ball rebounds, the
server can get this rebound and score in any goal he chooses.
Once a goal is scored, the keeper to the left of the keeper that has just
been scored past, must get a ball from behind him and throw to the
server, and if the keeper who has just been beaten is still on the ground,
he can again be scored past for not being up quick enough.
This is a great fun game that builds up keepers, reaction time, fitness and
helps them deal with pressure play.
Section 2. Page 22
Agility and technical exercises: (keepers working in 4’s)
Side Stepping Triangle Game
I
X 3/4/5 groups
S3
S2
I
G
I
G stands in the goal and takes the first serve to his
bottom left, he throws ball back to S1, sides steps
around the pole or cone, then takes a serve of S2.
(S2 must give G chance to get around pole/cone).
Immediately after taking this serve, makes his way
to S3 still side stepping to again make the rocking
save motion to his left.
This can be progressed, G side steps to right, it can go further were
servers throw the ball on floor, hip height, shoulder height and so on.
Also keepers do between 2 to 6 repetitions.
Another progression is that G does a full circuit to the left, then
immediately gets up and goes to their right and so on for 2 to 6
repetitions.
Yet another recommendation is you can make the goals bigger and put
the servers back, 10,12, 15 yards, so the serve and shots can get a lot
harder.
Section 2. Page 23
Agility and technical exercises: (keepers working in 4’s)
Double side step race
S1
X 3/4/5 groups
G
I
I
For this exercise you have two keepers in goal back to back. (But a yard
off their own goal line, so they are at least two yards away from each
other)
Now this is a race and each keeper has to catch each other up, unless
keepers get to 6,8.10 reps and exercise is over.
Each G faces a S, and as coach you shout go: Each Server then throws
the ball along floor into left hand corner (Please Note: That they are not
trying to score past keeper, rather than stretch him). Once keeper/s make
the save, they quickly throw the ball back to their server, then side step
around pole/cone to get the serve off the next severer into the bottom left
corner.
The keepers, keep side stepping and diving to their left until they are
caught, catch up or they have done the reps specified.
This can also be progressed to hip, waist and shoulder height and not
forgetting working their right side also.
Section 2. Page 24
Agility and technical exercises: (keepers working in 4’s)
Advancing Race
S1
X 3/4/5 groups
G1
I
I
G2
This is a race, were both keepers are in their goals, facing their servers.
When you shout go as a coach, at the same time S1 + S2 serve the ball
into the right hand corner (Please Note: The servers are not trying to beat
keepers but merely stretching them). Once keepers make save, they
immediately give ball back to sever and then advance (like a one on one
stance) going through the goal towards the other server.
Once G’s has advanced 2 yards passed goal, the server/s shouts ‘Stop
Set’ and throws ball again to right. (G1 + G2, do this at exact same time).
The game is over, if either keeper gets caught or the reps stated have
been completed. (Between 4 to 8 reps)
Can be progressed so keepers work their right hand side, hip and
shoulder height and even scoop technique.
Section 2. Page 25
Agility and technical exercises: (keepers working in 4’s)
Side stepping, diving race
S1
X 3/4/5 groups
G1
I
I
G2
This is a race were both keepers have to do a certain amount of reps
before their fellow keeper.
You shout GO as a coach. And server S1 throws the ball in G1 right hand
side on the floor. G1 immediately gets up giving S1 the ball back; then
S1 immediately serves to G1 right hand side. So G1 goes for left to right,
while side stepping in-between for the reps that you states. 6,8 or 10.
As G1 and S1 are doing this, G2 and S2 are mirroring them.
Again this can be progressed to hip, waist and shoulder height.
Section 2. Page 26
Agility and technical exercises: (keepers working in 4’s)
Advancing Game/Race
G4
G3
G2
I
G4
G3
G2
I
S1
I
I
X more groups
S1
S1 (G1) has about four balls in case a few go astray due to the pace of
this game. You shout GO. G2 advances into the goal and S1 throws ball
right hand side, along floor. As soon as G2 throws the ball into S1 hands,
this is the cue for G3 to go, he advances into the goal and S1 throws ball
to left hand side, on floor… and so on.
You can either time this game for a minute and see which group gets the
highest score (each serve counts as one), or set a target of 30 serves
(Equates to 10 goes each G) and see which group finishes first.
This game can be progressed, to hip, waist and shoulder height and even
the scoop technique can be worked on, as well as coming for a cross.
This exercise also works well, with up to six keepers. (One of which is a
server).
Section 2. Page 27
Agility and technical exercises: (keepers working in 4’s)
Using the cones/Poles
I
G4G3G2 Θ Θ Θ Θ Θ
S1
I
This is advancing game that encourages the keepers to use their feet first
by going in and of cones/poles first before they reach the goal.
There is also numerous footwork drills you can give your students on this
topic and you can comfortable have 8 keepers in this drill. (With one
keeper serving). And you can have 2,3,4 groups doing the same exercise
alongside each other.
Each keeper has a ball, and when they come to the end of the footwork
and cones/poles they roll the ball to S1, who (depending how you told
him to serve, will serve. He can take a touch and place in corner, flick up
and volley, hit straight away.)
The cue for the next goalkeeper to go is generally when the server serves
for the keeper in front of them.
There is also LOADS of way to work the keepers from the server: For
Example: scoop, rocking motion left/right on floor, in air, come for
crosses etc.
Section 2. Page 28
Agility and technical exercises: (keepers working in 4’s)
Using the cones/Poles 2
I
Θ
Θ
G4G3G2 Θ
S
Θ
Θ
Θ
This is exact the same as footwork on previous page on footwork
exercises are different.
Keepers can side step and touch cone with ball, or go around cone.
Also to speed things up, give all balls to server. G goes through footwork
drill as fast as they can touching left/right as doing so, then dealing with
hard shot at the end.
You can have up to 8 keepers in this drill, with one keeper serving.
You can also have 2,34 groups working alongside each other.
Section 2. Page 29
Agility and technical exercises: (keepers working in 4’s)
Keep Ball
I
Sb
S
G
This is were three servers prevent the G from getting the ball. The S are
working on their first touch and passes, so have to keep ball in triangle
and the G just has to seize the moment and pounce on the ball whenever
he gets a chance.
He has to hold the ball for it to count. To add more competition and
pressure, time this session, for 30sec, 45sec to 60 secs and the keeper that
gets the ball the most in this time frame wins.
You can also play this game with many more keepers, obviously the
playing area will get bigger, so the S form a big circle around the G.
You can also have more G’s in the centre, who are competing with each
other to get the ball first.
Great drill for fitness!
Section 2. Page 30
Agility and technical exercises: (keepers working in 5’s)
Persistent side stepping rocking
motion drill
Θ
S4
Gd Θ
Gc Θ
S3
Gb Θ
S2
Ga Θ
S1
The G, starts in position Ga facing S1. S1 serves to the keeper’s right,
then G makes a save and as he gets up gives the ball back to S1. G then
moves into position Gb, who throws the ball to his right. G makes the
save gets up and gives the ball back to S2… and so on!
Once G has finished the drill, G jogs back to his starting position and
starts again.
Keepers should do, 2, 4 or 6 repetitions.
You can also have races with other groups to enhance enjoyment and
pressure play.
To progress, servers can throw knee, hip and shoulder height. Also
servers are not trying to beat keepers but merely stretching them.
Section 2. Page 31
Agility and technical exercises: (keepers working in 5’s)
4 goal pressure game:
I
G
I
G
S
G
I
G
1
There are 4 goals and four keepers in a four-goal square.
Each keeper has at least two balls behind their goal, as balls will go
astray.
One keeper starts with a ball and throws to server in the middle. The S
can side foot shoot to any goal he wishes. Also if a keeper drops the ball
the S can rebound the shot in any goal that he wants.
Also if the ball comes to the S with pace, they can dummy ball etc.
If a goal is scored the G to the left of the goal scored must immediately
and rapidly get a ball from behind his goal and recommence the game.
And if the G who has just conceded a goal is not ready, S can still shoot
in his goal.
This is a great game to teach students how to deal with rapid pressure
movement in and around their area. Also make sure that S does not hit
the ball too hard.
Section 2. Page 32
Agility and technical exercises: (keepers working in 5’s)
Arc Game.
G
Θ
Θ
Θ
Θ
G
G
S1
S2
You have three G in a 5-yard goal and two servers. Each G has two balls
behind their goal, as balls will go everywhere. You nominate a G to start.
The G can throw the ball to any S and S can either hit the ball first time
to score, or pass to their fellow S, who then shoots to score.
Please make sure that the S’s side foot only.
The aim of this game is getting the three G, getting the angle of the ball
as it is thrown from their fellow G, and as S strikes the ba..
Great for keepers practicing their angles under pressure.
Section 2. Page 33
Agility and technical exercises: (keepers working in 5’s)
Advancing Angle Game.
Θ
G
Θ
S1b
S2b
Θ
S3b
You shout go and the G turns sprints towards the cone behind him, runs
around then advances back through his goal towards S1. S1 lets him get
one yard past his line then shoots.
The G deals with the shot, immediately gets up and sprints towards the
cone behind the goal again runs around and advances towards S2… and
so one.
This exercise should take no more than 15 seconds to complete!
Also make sure when G advances towards Servers, they are in correct
starting position.
As there will be at least two groups on the go, you can also have races to
enhance the fun and the speed G completes the drill.
Section 2. Page 34
Agility and technical exercises: (keepers working in 6’s)
The confusion, concentration game’ (1)
O
GG
O
G
G1
O
GG
4yds
O
8 yds
G1 starts the drill by rolling to opposite goal into the corner. The G’s are
not trying to beat each other but merely stretching each other. The G
makes the save, immediately gets up and rolls into his opposite goal.
Each keeper, makes the save, gets up, rolls the ball to his opposite goal,
then goes to the back of the queue. As keepers get better, this game can
become quicker.
Also, you can progress this game by making keepers join the opposite
group when they have thrown their ball.
You can also have 4, 5 or 6 in each goal.
Section 2. Page 35
Agility and technical exercises: (keepers working in 16’s)
The confusion, concentration game’ (2).
G
G
G
O
O
GGG
G
G1
O
G GG
O
O
G
G
G
G
O
This is exactly the same as the previous [age, only
two groups work together. This game is mayhem
and helps G with working under pressure.
Again, keepers go to the back of the que after they have served. When
you progress, where keepers have to run across to opposite goal (Follow
their serve) this game looks FANTASTIC!
Section 2. Page 36
Agility and technical exercises: (keepers working in 5’s)
Pressure Square 1
S1
I
G
I
S2
S4
I
1
S3
The G is in goal with four S. You shout go as a coach and the S throws
low to G right. The G makes the save, gives the ball back to S1, gets up
and side stepped around the pole/cone to S2 and so on until G gets back
to S1.
The G can either complete his drill, or once at S1, immediately turn and
start working his left.
This drill can be progresses to server throwing hip and shoulder height.
Also if you have more than one group, you an have races against each
other.
Section 2. Page 37
Agility and technical exercises: (keepers working in 6’s)
Pressure Square 2
S1
I
G1
I
S2
S4
I
G2
1
S3
This is the same as pressure square 1 game, only there is two G’s. You
shout go and G1and G2 start working their right on the floor. S1 and S3
throw ball low to keepers right, they make save and move to next S. side
stepping around the poles/cones.
Each S has two balls, and G1 + G2 are trying to catch each other.
Section 2. Page 38
Agility and technical exercises: (keepers working in 6’s)
Pressure Square 3
S1
I
G1
I
S2
S4
G2
I
1
S3
This time the S are at least 12 yds away: You shout go and S1 shoots
anywhere at G1. G1 makes the save. G2 mirrors G1 and anything that
goes past G1, G2 makes the reaction save.
G1 gets up and side steps around the pole/cone to make the save off S2.
Section 2. Page 39
Agility and technical exercises: (keepers working in 3’s)
Rapid Fire
I
G I
S
S
S
S1
G start on his post and you shout go. S1 side foots ball sharply, to G’s
right. As the G is getting up, you shout go again, so he has to make rapid
save. As G is getting up, again you shout go!
By you shouting go takes the session away from G (he is not dictating
pace).
The G is working his right, along the goal, along the floor. This can be
progressed to working their left and throwing the ball hip height.
Also if you have more than one group working, you can have races. I.e.
first keeper to finish their drill wins.
Another progression is that S can hit the ball anywhere. Generally this
exercise is done with the S being between 6-8 yards away
Section 2. Page 40
Agility and technical exercises: (keepers working in 3’s)
Deflection game
I
G
I
Another groups
G G G G
Sbbbbb
The server has five balls, and you shout ready set go, then after about
three seconds, ready set go again, and so on. (This means the keeper has
to get up quite fast).
The server is shooting at the goal, but the G’s (5/6 yards out) can deflect
the ball and dummy it to make life difficult for the keeper.
Fun game with a lot of coaching points.
Section 2. Page 41
Agility and technical exercises: (keepers working in 5’s)
Advancing Angle Game.
Θ
G
Θ
S1b
S2b
Θ
S3b
You shout go and the G turns sprints towards the cone behind him, runs
around then advances back through his goal towards S1. S1 lets him get
one yard past his line then shoots.
The G deals with the shot, immediately gets up and sprints towards the
cone behind the goal again runs around and advances towards S2… and
so one.
This exercise should take no more than 15 seconds to complete!
Also make sure when G advances towards Servers, they are in correct
starting position.
As there will be at least two groups on the go, you can also have races to
enhance the fun and the speed G completes the drill.
Section 2. Page 42
Agility and technical exercises: (keepers working in 6’s)
Advancing
S circuit’
O
Have 3 G and 3 s, so
six keepers working
in total.
S
O3
O
S
O2
Also can have three
groups going. So 18
keepers working in
total.
O
You can also have 2
groups of 8 working.
GGG
O1
G advances to cone O1, then server throws low to right.(S are not trying
to beat G). G then makes save, gets up and advances to O2 and again
makes a save to the right, then onto O3. He then jogs back to the line and
has at least three goes.\of this drill.
You can progress this drill, so G take serves hip and or waist height and
they also work their left. If you have three groups going, you can also
have races!
Section 2. Page 43
Agility and technical exercises: (keepers working in 8’s)
Rapid Shooting drill
Θ
S1 S
S S
S5 Θ
6YD
Θ
b b
b b b Θ
12YD
G1
Θ
Θ
6YD
Θ
G2
Θ
G3
Θ
8Yds
Have a G1 in the main goal, and G1G2 in the goals
behind, to save anything that G1 does not make.
S put the balls down in the line and all walk back six yards waiting for
your shout. You shout go and S1 runs forward and shoots. As soon as he
makes contact, this is cue for the next S to take his shot and so on!
Because the S are rapidly shooting, the G has to get up and own like
lightning. This drill will not last 8 seconds!!! Once the G has his shot,
keepers rotate
G1 goes to G2, G2 to G3, G3 goes to S5. S1 goes in goal to G1
Section 2. Page 44
Agility and technical exercises: (keepers working in 8’s)
Keeper wars!
O
G (X4,5,6)
G
O1
O
G
X2 Groups
20yds
G
O
O
O2
G
Have two goals facing each other. (Goals 6yds or
8yds wide)
Behind each goal, have two cones (O1O2)were G line up, in a line.
Each keeper, deals with a shot, then has a shot. Once they have taken
their shot, the go to the back of the line. If a ball is rebounded, a G can
shoot again (side foot only).
When shooting, as a coach, you can tell G to either shoot or throw (or
both)
You can play this game for at least 10 minutes and you will need at least
10 balls per group.
GREAT game to finish session.
Section 2. Page 45
Agility and technical exercises: (keepers working in 8’s)
3 Goal Shoot Out
O
G
O
G
O
G
O
20yds
G1
G2
O
G
G
There are 6 goals, with a G in each. There is also
two G’s who are there in case a keeper spills the
ball, so they can score a rebound.
Also each G, has 2 balls behind their goal and you nominate a G to start
the shooting at ANY of the three goals in front of him. If the keeper
makes the save (and holds the ball) he can immediately shoot at any of
the three goals in front of him. If a goal is scored, you shout the name of
the keeper who will quickly recommence the game.
You can have a competition to see which keeper concedes the least goals
individually, and which teams line wins as a team also.
Section 2. Page 46
Agility and technical exercises: (keepers working in 8’s)
Catching crosses with distractions
I
G1
G4
G6
I
G2
I
G3
Sb
G5
Another groups
G7
I
The G side step around the square and you shout up! Every now and then
and all keepers come for a keepers (without a ball). Then every few
seconds, you shout a number (1-7).
The S then throws the ball up in the air, so it ALWAYS comes down the
middle of the square.
The keepers whose number you shouted, then has to come through the
group of fellow keepers to catch the ball.
Make sure keepers all give an early loud shout of ‘keepers’ when their
number is called as they are coming for ball.
Section 2. Page 47
Agility and technical exercises: (keepers working in 16’s)
Footwork Circuit
O2
Oa
O
Ob
O3
GGGGGGGG
O
O
O
O
O
O
O
O
O
GGGGGGGG
O1
Oc
This drill is to keep keepers on the move when cold.
8 keepers line up on cone 1 (O1) and 8 G on (O3).
You shout go and G’s from O1 side step to the left, touch cone with left
hand, then side step to right and touch cone with right hand… and so on.
The G goes around O2, then at OaOb jump for a keepers! They then join
the G line at O3. Here they have quick feet around smaller cones and
come for a keepers at Oc. They go around O4, come for a keepers at Od,
then join G line at O1.
G let the G in front of them go 5 yds, then they go to keep circuit flowing
You are best timing this session for two/Three minute sessions, then
change footwork exercises.
Section 2. Page 48
Agility and technical exercises: (keepers working in 16’s)
Handball!
I
Θ
I
Θ
Θ
Θ
I
I
This game to capture the atmosphere, should be played with at least 5 V
5, and the pitch can vary in size depending on numbers and space you
have at venue. But generally speaking, you have a 6yd goal, and the pitch
30yds by 40 yards.
If you have a venue with football pitches, set up this game in the 18yard
box
This is like 5 aside, only keepers use their hands. Keepers can use any
throw (no kicks!) to pass to their teammate. Also make sure keepers do
not punch or tackle/jump into each other, however they can intercept.
Great game to play when weather is cold as it keeps, keepers on the
move.
Section 2. Page 49
Agility and technical exercises: (keepers working in 16’S)
Rocking motion, side stepping circuit
Θ
Θ
S4
S2
S6
Θ
Θ GGGG 1
Θ
S3
S5
Θ
Θ
S1
S7
Θ
S8
Θ
Θ
G line up, on cone 1 + 2: You shout go and S1 and S5, roll the ball for
the G to make a rocking motion save. They immediately get up, throw
the ball and side step to next position (S2 + S6).
Once G1 gets to S4, he joins the 2G line. And once G2 gets to S8, he
joins the 1G line. Keepers keep working until they complete the circuit,
either once or twice.(the end at their staring position)
To keep the session flowing, each G allows the G in front of them get
two goals ahead, then starts their circuit.
S, are NOT trying to beat G, merely stretching them, and the serve can be
progressed, along the floor and to hip height.
Section 2. Page 50
Section 3:
Shooting and competitive
games
Games to finish your session
Eliminators!!!
O(2)
I
G
I
O (1) GbGbGbGbGbGb
Sb
The keepers LOVE this and normally the server is me! (Or you as the
coach).
Ideally there should only be 8 G in line and if you have 16 keepers in
your session, have 2 games of this going. (14 G, to group of 7 etc)
However I have played this game with great success with 18 G in the
line. But in scenarios like this, I make it perfectly clear that the main part
of the session has finished and we are now only having fun! This then
stops parents moaning saying your group is too big!
A G throws the ball from cone 1 (O1) to me and moves into the goal. I
either, strike fist time; take a touch and strike, flick up and volley etc.
After their shot, they then move to cone 2 (O2) and queue up this side. If
I score, I get a point, if keeper saves, they get a point. We then have a
comp to see who reaches 20 first.
After you have one or two games of this, you have eliminators, once you
score past a keeper they are out! When you score past them, they get their
ball and put it away waiting for you to finish.
Section 3: page 1
Games to finish your session
2 Goal Eliminators!!!
O(2) I
I
G
G
I
O (1) GbGGbGGbG
I
Sb
Exactly the same as Eliminators!!! only there are 2 goals and a keeper in
each.
For a goal to count, you must score in the far goal. So the G in the back
goal is learning to deal with players in front of him.
Section 3: page 2
Games to finish your session
3 goal advancing game
1
O
GGGG OA
2
O
G1
3
O
G2
bbbbb
bbbbbbb
S
G3
O
O
G
You start with a keeper in each of the goals, 1,2 and 3. And keepers
lining up on cone A. (OA). You have all balls by you and you take a shot,
as you are getting your next ball, the keepers are getting rapidly up.
G3 leaves the goals and returns to the back of the queue. (You can have a
footwork circuit on the way back if you wish).
Then the G in the line (OA) moves into G1, G1 to G2 and G2 into goal
G3.
You then immediately take a shot!
Great game and only be played with a minimum of 12 keepers.
Section 3: page 3
Games to finish your session
Head Catch
G
G
G
G
G
G
S
G
G
G
G
The younger love to finish with this one.
You throw the ball at them and you say head or catch. And they must do
the opposite.
Section 3: page 4
Games to finish your session
Out the air catch.
Gb
o GbGbGbGbGbGb
S
This is a good game when you have been working on crosses.
The keepers line up, in ideally groups of 8. (If you have big groups have
2 separate groups). Please Note: That you will need A LOT of space for
this session.
The first G throws ball to yourself: You then volley the ball into the sky
ideally right above the G head. The G then has to try and catch the ball
ABOVE HIS HEAD!
It does not count if G catches the ball into his chest!
Section 3: page 5
Games to finish your session
Ball Tick
G
G
G
G
G b
G
G
G
G
G
You have a big square (Or ideally play this game in an 18-yard box.)
One G has the ball and is (IT) the idea is for him to throw the ball at
another G, so the other G becomes (IT).
So the G with the ball can throw the ball at any keeper at a fast pace (but
as long as they do not go crazy!). And if the ball bounces off the G, the G
who the ball bounces off then becomes (IT) and the G who threw the ball
comes off becoming (IT).
However if G throws the ball at another G, and they catch it. The G who
was thrown at puts the ball on the floor and the original G is still (IT).
Also if a G who is thrown at doges the ball, they become (IT) as each
keeper must make an attempt to catch the ball.
Section 3: page 6