Pregame Goalkeeper Warm-Up
The objective of the goalkeeper warm-up is not to overwork the player, but to warm them up; as the name implies. Too often, goalkeepers are put through a warm-up that is too physically demanding before a game, causing them to be too tired and negatively impacting their performance. For a proper pre-match routine, use the warm up below, or click here for a downloadable/ printable copy.
Important Note: A warm-up can vary depending on time and space allowed. Below is a warm up that can be performed anywhere, and can be adjusted depending on your time and space.
1) 20 volleys to hands (chest height)
2) 20 volleys to waist (between knees and chest)
3) 20 volleys to feet (on the ground, collecting with hands into a front-smother)
4) 6 high ball tosses (3 with the right knee up and three with the left knee up)
5) 6 easy collapse dives (3 to the right and 3 to the left)
Once you are in goal:
-Have someone, (ideally two people, but one is enough) at the top of the 18 yard box with a couple of balls, taking shots towards the keeper in goal. All shots are to be on goal - anything wide does not help.
-The first person takes a shot on goal and moves 5 to 7 yards to one side, and then person 2 takes a shot and moves in the other direction. This process repeats after every shot until the shooters have travelled in an arc shape to the goal-line, where they now put in about 5 crosses each.
-After this is completed, take about six goal kicks and six punts to midfield.
-After the goal kicks and punts are completed, have one player at the 18 yard box and another at midfield. Have the player at the 18 yard box pass the ball back to the keeper and have the keeper hit three first-time right foot strikes and three first time left foot strikes to the person standing at midfield. If you have time, this can be repeated with two touches.
-If there is still time before the game, the person at the 18 yard box dribbles in towards goal and the keeper takes the ball off of their foot to replicate a 1v1. This can be done from multiple angles.
2) 20 volleys to waist (between knees and chest)
3) 20 volleys to feet (on the ground, collecting with hands into a front-smother)
4) 6 high ball tosses (3 with the right knee up and three with the left knee up)
5) 6 easy collapse dives (3 to the right and 3 to the left)
Once you are in goal:
-Have someone, (ideally two people, but one is enough) at the top of the 18 yard box with a couple of balls, taking shots towards the keeper in goal. All shots are to be on goal - anything wide does not help.
-The first person takes a shot on goal and moves 5 to 7 yards to one side, and then person 2 takes a shot and moves in the other direction. This process repeats after every shot until the shooters have travelled in an arc shape to the goal-line, where they now put in about 5 crosses each.
-After this is completed, take about six goal kicks and six punts to midfield.
-After the goal kicks and punts are completed, have one player at the 18 yard box and another at midfield. Have the player at the 18 yard box pass the ball back to the keeper and have the keeper hit three first-time right foot strikes and three first time left foot strikes to the person standing at midfield. If you have time, this can be repeated with two touches.
-If there is still time before the game, the person at the 18 yard box dribbles in towards goal and the keeper takes the ball off of their foot to replicate a 1v1. This can be done from multiple angles.
