Low Diving Around The Clock

Emphasis: Low diving

Set-up: 6 flags (different colored cones can be used as well) placed eight yards from the center cone. Place a ball at each of the six flags.

Objective: Goal keeper starts at the center cone and lines himself up parallel with the first flag. He/she lowers his center of gravity and performs a low dive to the ball positioned at the flag. Goal keeper quickly recovers to his feet and the center cone and performs the next dive to flag 2. He works his way all around the circle until he has gone to all six flags. If he is working in a clockwise rotation then he is always diving on his right side. Working in a counter clockwise position allows him to dive on his left side. Progressions:

1. Coach shouts a different number flag each time the goal keeper returns to the center cone. Goalkeeper performs dive to the indicated flag.

2. As goalkeeper approaches the ball with hands, try and kick the ball loose.

Coaching Points: • Drive your hands to the ball first. • Plant step is towards the flag you are diving to. • Never dive backwards, position yourself so you can dive at a 45 degree angle.

“Mutual aid is as much a law of animal life as mutual struggle” -Prince Kropotkin-

Standardized Test

Emphasis: Mobility, quickness, foot speed and balance

Set-up: Use the dimensions of the 6 yard box. Place a cone (5 total) at each corner of the 6 yard box as well as in the middle.

Objective: Goalkeeper must start at the middle cone and make his way around each of the four cones and end at the middle cone. Goalkeeper must keep his shoulders square to the playing field at all times. His/her head must be kept up to watch the field of play instead of the ground. Coaching Points:

• Shoulders square and straight ahead. • Stay on balls of your feet. • The faster you move your arms, the faster your legs move. • Lower center of gravity.

“Some men see things as they are and say, “Why”? I dream things that never were and say “Why not”? -George Bernard Shaw-

Cross And Shoot

Emphasis: Collecting a cross and distributing

Set-up: Two goalkeepers stand in their respective goals 18 yards apart. The server is placed just outside the penalty box on the side with a group of balls.

Objective: The server crosses the ball in to the goal mouth of goalkeeper 1. Goalkeeper makes the save, turns and shoots on goalkeeper 2. Repeat both sides and switch the role of the goalkeeper. Progressions:

1. Goalkeeper 1 can drop kick or throw the ball at goalkeeper 2. 2. Add an attacker to distract goalkeeper 1.

Coaching Points: • Catch the ball at the highest possible catching point. • Don’t look to distribute before you have caught the ball. • Square your shoulders to your target when distributing.

“Fortune favors the bold” -Virgil-

Know The 6 Yard Box

Emphasis: Learn your area and surrounding box

Set-up: Use the dimensions of the 6 yard box. Place a cone (5 total) at each corner of the 6 yard box as well as in the middle. Coach and a set of balls at the top of the box ready for shooting.

Objective: Goalkeeper must start at the middle cone and make his way around each of the four cones and end at the middle cone. Goalkeeper must keep his shoulders square to the playing field at all times. His/her head should be up to watch the field of play instead of the ground. Once he/she reaches the middle cone, get set for the shot from the shooter. Coaching Points:

• Keep shoulders square and watch the shooter at all times. • Quite your feet when shooter winds his/her leg up. • React to the shot, don’t anticipate.

“Hold fast to dreams for if dreams die, life is broken winged bird that cannot fly” -Langston Hughes-

Step In Front

Emphasis: Closing down the shooting angle, getting set, shoulders square to the shooter

Set-up: Set two cones 1 yard off the goal line and two yards in from the posts. Servers line up with balls just behind the corners of the six yard box.

Objective: Goalkeeper(s) faces forward and moves in front of the cone, gets set and receives the volley or shot. Throw the ball back to the server and repeat. Progressions:

1. Goal keepers start in kneeling down position, and starts facing the goal. 2. Goal keeper makes low dive save from server 1 and collapse dive save from server 2. 3. Servers take and touch and then shoot.

Coaching Points: • Cut off the angle. • Get set for the shot. • React to the different types of service.

“Whatever the struggle continue the climb it may only be one step to the summit.” -Diane Westlake-

Cover What You Can

Emphasis: Staying big, not committing yourself to early

Set-up: Place a 5 x 5 yard grid off in front of the 6 yard box and to the side of the penalty spot. The goalkeeper starts at the near post facing server 1 who is place at the junction of the 6 yard box and the end line.

Objective: Server 1 hits a cut back ball on the ground to server 2. The goalkeeper starts at the near post and if he/she cannot cut the cut back ball off, then he/she must turn and make a reaction save from server 2. Repeat both sides of the goal. Progressions:

1. Server 2 can shoot the ball at the near post where the goalkeeper just came from. 2. Move the grid close to the goal.

Coaching Points:

• The goalkeeper must make him/her as big as possible. • Always lead with the hands.

“Anything worth while is worth waiting for”

Know The 6 Yard Box

Emphasis: Learn your area and surrounding box

Set-up: Use the dimensions of the 6 yard box. Place a cone (5 total) at each corner of the 6 yard box as well as in the middle. Coach and a set of balls at the top of the box ready for shooting.

Objective: Goalkeeper must start at the middle cone and make his way around each of the four cones and end at the middle cone. Goalkeeper must keep his shoulders square to the playing field at all times. His/her head should be up to watch the field of play instead of the ground. Once he/she reaches the middle cone, get set for the shot from the shooter. Coaching Points:

• Keep shoulders square and watch the shooter at all times. • Quite your feet when shooter winds his/her leg up. • React to the shot, don’t anticipate.

“Hold fast to dreams for if dreams die, life is broken winged bird that cannot fly” -Langston Hughes-

Far Post Benders

Emphasis: Dealing with the cross driven to the far post

Set-up: Two goalkeepers stand in their respective goals 18 yards apart. The server is placed on the corner of the penalty box with a group of balls.

Objective: The server drives the cross (in-swinger) to the back post of goalkeeper 1. Goalkeeper 1 makes the save, turns and shoots on goalkeeper 2. Repeat both sides and switch the role of the goalkeeper. Progressions:

1. Goalkeeper 1 starts on the near post which is slightly out of position. 2. Add an attacker who could possibly flick the ball into the goal.

Coaching Points: • Catch the ball at the highest possible catching point. • The goalkeeper should not turn his/her back to the field of play. • Use an open palm and the arm closest to the ball to tip over the goal if necessary.

“Impossible is a word to be found only in the dictionary of fools” -Napoleon Bonaparte-

Up And Down

Emphasis: Catching every ball, keeping upper body relaxed while lower body is flexed

Set-up: Three servers are placed on the 6 yard line with a ball in their hands. Always go through the middle server before going to the other side.

Objective: Change the type of serve to make it as difficult as possible for the goalkeeper to keep his concentration and catch every ball cleanly. Start by serving volleys from the hands and then progress from there. Progressions:

1. Server 1: volley Server 2: chest pass Server 3: volley 2. Server 1: low dive Server 2: volley Server 3: collapse dive 3. Move the servers back to 12 yards away and change the type of service.

Coaching Points:

• Quality service. • Get set every time. • Go hard with lower body and soft with hands and upper body.

“Success has ruined many a man” -Ben Franklin-

One Touch Finishing

Emphasis: Mobility across the goal mouth

Set-up: One server stands sideways-on at the corner of the six yard box, and the other server stands between the penalty spot and the corner of the other six yard box. Place balls just inside the goal, easily accessible for the goalkeeper who is working.

Objective: Goalkeeper starts at the near post with the ball in his hands. He rolls it on the ground to server 1, who one touch passes it to server 2, he then hits a time shot on goal. The goalkeeper follows the ball from player to player across the goal and cuts down the angle and gets set for the shot from server 2. Progressions:

1. Either server 1 or 2 may shoot the ball. 2. Server two can either shoot first time or take a preparation touch.

Coaching Points: • Prepare for a shot at any time. • Recover across the goal under control. • Get set for the shot.

“It is a very bad thing to become accustomed to good luck” -Pubilius Syrus

2 X 2 = Mobility

Emphasis: Quick feet in tight spaces

Set-up: Using 5 cones, set up a 2x2 yard box with one cone in the middle.

Objective: Goal keeper must always face forward and make his way around all four outside cones and back to the middle. Perform clockwise as well as counter clockwise. Progressions:

1. Coach stands in front of the grid and holds up his hand. Frequently changing the number of fingers. Goalkeeper must shout the number immediately.

2. Serve a volley each time the goal keeper reaches the middle cone. 3. Goalkeeper completes exercise with eyes closed.

Coaching Points:

• Maintain center of gravity and balance. • Knees slightly bent. • Your feet should never touch each other.

“If the blind lead the blind, both shall fall into the ditch” -Mathew 15:14-

Near Post High Balls

Emphasis: Dealing with crosses to the near post

Set-up: Goalkeeper 1 stands towards the near post of the goal. Goalkeeper stands 6-8 yards away with a group of balls. The server is at the top of the box with plenty of balls.

Objective: Goalkeeper 2 serves from his/her hands a high ball above the crossbar for goalkeeper 1 to come and collect. Goalkeeper 1 makes the save, throws the ball back to goalkeeper 2 while still in the air. Goalkeeper 1, turns, cuts down the angle and makes the save from the server at the top of the box. Progressions:

1. Goalkeeper 2 moves closer to the corner flag and serves from crosses into the near post from the ground.

2. The server hits a moving ball or can go 1v1 breakaway with the goalkeeper.

Coaching Points: • Catch the ball above the crossbar and at the highest possible catching point. • Make the save even or in front of the near post if possible. • Drive the knee up for more power.

“Great ideas need landing gear as well as wings” -C. O. Jackson-

Drop Kick To A Moving Target

Emphasis: Finding the open player

Set-up: The server stands fifteen yards away from the goal and the goalkeeper. The server must have plenty of balls.

Objective: The server drives the ball on target and the goalkeeper makes the save. The goalkeeper must immediate find the server and drop kick the ball to him/her. The server constantly changes positions. Progressions:

1. Server makes a run farther away from the goalkeeper. 2. Goalkeeper must find the server’s feet.

Coaching Points: • Make the save first. • Square your shoulders to the target.

“How often things occur by mere chance which we dared not even hope for” -Terence-

Busting Chops

Emphasis: Fitness

Objective: Goalkeeper starts at the near post facing the first server. At the “1” he receives a volley from the first server, a low dive from the second server “2” and recovers quickly to his feet. At the third station, the goalkeeper jumps over the cone laterally and makes a collapse dive save. The fourth service is from the hands and is a power dive over the cone to the near post. Repeat to the other side as well. Progressions:

1. Increase the amount of reps to 5 in a row. 2. If the goalkeeper drops or fumbles a ball they must start at the beginning.

Coaching Points: • Concentrate on making one save at a time. • Always attack the ball. • Mental focus.

Set-up: Set up four different stations: One server at the junction of the end line and the six, one on the corner of the six yard box, another on the penalty spot, and the fourth on the other corner of the six. Place one cone one yard off the center of the 6 yard box, and the other 1 yard in from the post and three yards out form the goal line. Have plenty of extra balls at each station.

“A great manager has a knack for making ballplayers think they are better than they are”-Reggie Jackson-

Quarters

Emphasis: Getting your bearings, balance, and quieting your feet

Set-up: Can be set up with 2,3, or 4 servers starting out 6 yards away from the goalkeeper. Each server has several balls behind them.

Objective: Goalkeeper works his way around to each server by using a quarter turn each time. Each time a turn is made the goal keepers’ shoulders must be square to the server. Get into a rhythm so as the goal keeper is returning the ball to one server the next server has already begun to serve his ball. Always hit each server in a repetition. The serve used is a volley from the hands. Progressions:

1. Bring the servers in closer for a real tight set with less reaction time. 2. Services must be accurate and sharp. 3. Change directions by shouting the command. 4. Use the volley, half volley, and strikes from the ground.

Coaching Points: • Quality service • No baby steps, quarter turn is done in one motion. • Watch the ball all way in to your hands before moving on. • Don’t get ahead of yourself in the exercise.

“By union the smallest states thrive. By discord the greatest are destroyed.” -Sallust-

6 Yard Rapid Fire

Emphasis: Getting your body in front of the ball

Set-up: Place two goals 12 yards apart. Line up 8-10 balls in the middle of the goals (6 yards away from each goal line). Place a goalkeeper in each goal. The server starts at one end of the balls.

Objective: The server makes his/her way through the row of balls as quickly as possible. The server can shoot at either goal with either foot. Both goalkeepers must make the close range reaction save. After all the balls have been shot, reload and start from the other side. Progressions:

1. If the ball goes in the net, the server must shoot towards the same goal again. 2. Add a server on the other side and alternate the servers’ shots.

Coaching Points:

• Stay on the balls of your feet. • Watch the ball not the server. • Slowly change the angle of approach.

“ It’s not the mistake that matters, it’s what you do after it that counts”

Saving The Far Post

Emphasis: Mobility across the goal mouth

Set-up: Place one server between the junction of the 6 and the 18, on the end line. The other server stands just inside the penalty spot, ready for a one touch finish. Place a cone 3 yards out from the goal line in the middle of the 6 yard box.

Objective: Goalkeeper starts at the near post and server 1 passes the ball along the ground to server 2, who one touch finishes it to the back post. The goalkeeper cannot leave until the ball is passed and must make the save in front of the cone placed in the middle of the goal. Repeat both sides. Progressions:

1. Shots are driven near post. 2. Shots are driven either near or far post.

Coaching Points: • Take the direct root to in front of the cone. • Come across under control. • If you can’t catch it, make sure you parry it to safety.

“The things which hurt, instruct” -Benjamin Franklin-

Shout And React

Emphasis: First step, concentration, motor skills

Set-up: Using five different color cones or five different objects, set up a five yard grid. Place a cone in the middle of the grid that is used as the starting point.

Objective: Goalkeeper must always face forward. The coach shouts a color, symbol or number to the goalkeeper. The Goalkeeper must quickly move to the object and touch it with both hands while keeping his/her shoulders square to the playing field. The exercise is done in 1 minute intervals. Progressions:

1. The goalkeeper must go to opposite corner of the command shouted. 2. Increase the size of the grid to 10 yard grid. 3. Coach holds up fingers for Goalkeeper to shout.

Coaching Points:

• First step always in the right direction. • Take the most direct route possible. • Minimize number of steps taken. • Concentrate on the commands given.

“When elephants fight, it is the grass that suffers” -Kikuyu proverb-

Up And Down Training

Emphasis: Intense up and down work

Set-up: One server stands on the junction of the 6 yard box and the end line and serves a volley to the goalkeeper. A cone and a ball are placed at the corner of the 6 yard box and the final server stands at the middle of the six yard box. All three stations need plenty of balls.

Objective: The goal keeper must make the volley save at the near post, perform a low breakaway save towards the ball placed next to the cone (station 2), and recover for a looping balls that needs to be tipped over the bar. The third serve is from the hands and is aimed right at the cross bar. Quality service is mandatory. Progressions:

1. Increase the amount of reps to 5 in a row. 2. If a goal keeper drops or fumbles a ball he must start at the beginning.

Coaching Points: • Concentrate on making one save at a time. • Make one save at a time cleanly. • Mental focus.

“I hold it, that a little rebellion, now and then, is a good thing” -Thomas Jefferson-

Recovery Drill

Emphasis: Recover to the proper stance and position to make the save

Set-up: Three servers are placed on the 6 yard box just off center, at the penalty spot, and on the corner of the 6 yard box. Extra balls are placed at each station.

Objective: The goalkeeper must start in the middle of the goal in an awkward starting position, recover to his/her feet and make the save from Server 1, 2, and 3. The goalkeeper must go back to the middle of the goal between each save. Make sure you switch the servers to the other side as well. Server 1 is a volley, server 2 is a moving ball low shot, and server 3 is a driven shot to the near post. Progressions:

1. Change the awkward starting position: stomach, on your side, sitting, on back. 2. Same starting positions but facing the goal. 3. Increase the difficulty of the services.

Coaching Points: • Try not to use your hands to get yourself up. • Recover to a spot in order to cut down the angle. • Square your shoulders to the shooter.

“The moment we break faith with one another, the sea engulfs us and the light goes out.”

-James Baldwin-

In The Line Of Fire

Emphasis: Being brave

Set-up: Goalkeeper stands on the goal line and the server stands 6 yards away with a group of balls.

Objective: The server hits volley’s from his/her hands as hard as he/she can right at the goalkeeper. The goalkeeper must be brave enough to make the save any way he/she can. A set consists of 6-8 repetitions. Progressions:

1. If a goal is scored, add 1 more volley to the set. 2. Have the goalkeeper start facing the goal each time between the service.

Coaching Points:

• Get your hands out in front of your body. • Don’t take your eye of the ball. • Making a save on the first strike sets the tone for the rest of the set.

“I will put myself totally on the line, I will come prepared to perform, I will not show weakness, I will love it even more the crazier it gets, I will love performing as much as winning”

Zone Shooting

Emphasis: Confidence and clean handling

Set-up: Three servers are placed at the top of the penalty box, one in the middle and the other two on the sides of the D. All need at least 4-6 balls each. Divide the goal mouth into thirds by placing two flags on the goal line, 1/3 from the goal post.

Objective: Goalkeeper starts in the middle of the goal. The servers are numbered 1, 2, and 3. The coach shouts a number and that server shoots on goal within their respective zone. The goalkeeper must save everything cleanly. The servers must shoot a moving ball. Progressions:

1. Server can go on a 1v1 breakaway to goal. 2. Server can play another server in to goal. 3. Coach stops shouting the number, must react to any of the three shooters. 4. 10 push-ups for every dropped ball.

Coaching Points: • Find your angle quickly and get set. • Concentrate on handling (no dropped balls).

“The future belongs to those who believe in the beauty of their dreams” -Eleanor Roosevelt-

Footwork Warm-Up

Emphasis: Change of direction, explosion off your line

Set-up: Place a flag on the junction of the 6 yard box and the end line. Place a cone 12 yards out from the flag which is the same distance as the penalty spot.

Objective: Goalkeeper starts at the flag, moves laterally and touches the post, moves laterally back and around the flag and explodes forward towards the cone. Repeat until the goalkeeper feels loose and ready to go. Progressions:

1. Starting position is facing away from the field. 2. Start on your stomach. 3. Start on your back, head next to the flag.

Coaching Points:

• Explode away from the post. • Explode off the end line like going for a breakaway. • Stretch and progress accordingly.

“Man’s mind, stretched to a new idea, never goes back to it’s original dimensions.”

-Oliver Wendell Holmes-

Save, Turn, And Save

Emphasis: Making a recovery save

Set-up: One server stands inside the goal just behind the goal line. Place two cones 6 yards apart in the middle of the 6 yard box and the other server stands at the top of the box ready to shoot.

Objective: Goalkeeper faces the goal and makes a low dive save to his left or right. He must quickly recover to his feet, turn, and make a save in front of the two cones. It is vital that the goalkeeper gets set in front of the cones in order to make the proper save. Progressions:

1. Increase the reps from the first server to left, right, left, right (4 low saves). 2. Second server can either shoot, chip, or try and dribble the goalkeeper.

Coaching Points: • Cut off the shooters angle by getting set in front of the cones. • If chipped, use the drop step and side shuffle backwards. • Stay big and react to the shooter.

“The crises of yesterday is the joke of tomorrow” -H.G. Wells-

Shout And React

Emphasis: First step, concentration, motor skills

Set-up: Using five different color cones or five different objects, set up a five yard grid. Place a cone in the middle of the grid that is used as the starting point.

Objective: Goalkeeper must always face forward. The coach shouts a color, symbol or number to the goalkeeper. The Goalkeeper must quickly move to the object and touch it with both hands while keeping his/her shoulders square to the playing field. The exercise is done in 1 minute intervals. Progressions:

1. The goalkeeper must go to opposite corner of the command shouted. 2. Increase the size of the grid to 10 yard grid. 3. Coach holds up fingers for Goalkeeper to shout.

Coaching Points:

• First step always in the right direction. • Take the most direct route possible. • Minimize number of steps taken. • Concentrate on the commands given.

“When elephants fight, it is the grass that suffers” -Kikuyu proverb-

Handling Around The 6

Emphasis: Warm up on high balls, footwork, hands

Set-up: Goalkeeper starts several yards in from the post and facing the sideline. The high ball server is positioned just outside the 6 yard box with a group of balls. The other three severs are placed evenly across the 6 yard box and each of them has a ball in their hands.

Objective: The goalkeeper must collect a high ball serve above the cross bar and give the ball back immediately. As soon as the goalkeeper lands, shuffle to sever 1, 2, and 3 touch the back post and come for another high ball. Repeat for a set of three and then quickly switch the goalkeeper on the fly. Servers 1, 2, and 3 all serve from their hands a chest pass into the goalkeeper and he/she throws a chest pass back to the server each time. The goalkeeper should never move on to the next server with a ball in his/her hands. (Hint: it is easiest if server 1 becomes the next goalkeeper) Progressions:

1. Work both sides of the goal. 2. Increase the amount of repetitions.

Coaching Points: • Watch the ball all the way into the hands. • When touching the far post, don’t turn into the goal.

“The first and great commandment is, don’t let them scare you” -Elmer Davis-

Explosive Figure Eight

Emphasis: Improving explosiveness off the line

Set-up: Place two cones 6 yards apart from each other in the 6 yard box. The goalkeeper starts in the middle and 1 yard behind the two cones. The server stands on the penalty spot with a ball at his/her feet.

Objective: The goalkeeper does a figure eight through the cones and then explodes forward and slides at the feet of the server. The server stands behind the ball in a breakaway fashion. Perform 3 reps to each side. Progressions:

1. The server must take a small preparation touch to either side. 2. Move the server back to the top of the 18 yard box.

Coaching Points:

• The goalkeeper must get off the line quickly. • Always shoot the hands to the ball first. • Slide through the ball, servers feet, and player.

“What lies behind us and what lies before us are tiny matters compared to what lies within us” -Ralph Waldo Emerson-

Back Pass Game

Emphasis: One time clearances

Set-up: The goalkeeper starts in the middle of the six yard line and the server is placed just outside the penalty box. Two targets are placed forty yards from goal in a 10x10 yard grid.

Objective: The server plays a ball on the ground off center to either side of the goalkeeper. The goalkeeper performs a one time clearance to the targets in the 10x10 yard grids. If the ball hits the targets in the air, the goalkeeper gets a point. Play a game to five and then switch the roles. Progressions:

1. Two touch clearances. 2. First time clearances. 3. Clearing bouncing balls. 4. Reduce the size of the grids to 5x5 yards and move them to half field.

Coaching Points: • Use a short leg swing. • Height and distance on the clearances. • Don’t clear the ball across the goal mouth.

“What the inner voice says will not disappoint the hoping soul” -Friedrich Schiller-

Quick Back And Forth

Emphasis: Technique and diving progression

Set-up: Place two flags eight yards a part (width of goal), and two cones 1 yard off the line and four yards apart from the middle. Place two servers 1 yard in from the flags and 6-8 yards out from the goal line. Place plenty of balls with both servers.

Objective: Goalkeeper goes through the progressions rapidly. Perform a set of 6, diving three to each side. Progressions:

1. Start on the knees 2. Standing low dives 3. Standing low dives and parry around the post 4. Standing collapse dives 5. Standing extension dives

Coaching Points: • Make the save in front of the cones each time. • First step at a 45 degree angle. • Drive other leg across the body. • Drive your hands to the ball.

“Trust is the lubrication that makes it possible for organizations to work” -Burt Nanus-

Competitions

Emphasis: Lateral speed

Set-up: Place three cones 4 yards apart, the outside cones are 8 yards apart from each other (the width of the goal).

Objective: Goal keeper must face the middle cone, sprint laterally to cone 1, over to cone 2, and then back to cone 3. (Use the side-to-side movement, do not cross feet over) Progressions:

1. Lateral shuffle short-short-long. 2. Linear sprint short-short-long. 3. Forwards/Backward sprint short-short-long. 4. Set up two grids and have goal keepers face each other and compete.

Coaching Points:

• Spring loaded and ready to react. • Lower center of gravity when you reach the line. • Explosion step.

“We must either find a way or make one” -Hannibal-

Footwork And Handling

Emphasis: Ladder work, clean handling

Set-up: Place a ladder from the center of the goal line to the middle of the 6 yard box. The goalkeeper starts behind the ladder and the server stands at the penalty spot with a group of balls.

Objective: The goalkeeper makes his/her way through the ladder, gets set and makes a save on a volley from the server. Progressions:

1. Increase the difficulty of the footwork through the ladder. 2. The server strikes balls from the ground. 3. The server strikes balls for a low dive save. 4. The server strikes balls for a collapse dive save.

Coaching Points: • Watch the ball all the way into the hands. • Get the footwork right. • Always attack the ball.

“I want to be here, I want to do this, I love the pressure, I love it all”

Angle Play

Emphasis: Good footwork, cutting down the shooters’ angle

Set-up: Place a ladder between the goal post and the middle of the goal. One server stands on the junction of the six yard box and the end line. The other server is roughly 12 yards out even with the corner of the six yard box. Goalkeeper starts in the middle of the goal facing server 1.

Objective: Goalkeeper must go through the ladder with proper footwork, get set, and receive a volley from server 1. He/she must recover quickly to their feet, come across the goal mouth and get set for the shot from server 2. Repeat for a set of 6-8 repetitions. Progressions:

1. Change server 1 shoots a cutback low ball diving save. 2. Shooter must shoot at the back post (where the goalkeeper came from). 3. Increase the difficulty of the footwork.

Coaching Points: • Concentrate on not hitting the ladder. • Cut off the shooters angle. • Come across the goal mouth under control.

“God gets you to the plate, but once you’re there you’re on your own” -Ted Williams-

Throwing to The Target

Emphasis: Bowling and throwing

Set-up: The goalkeeper starts on his 6 yard line. The server is placed at the top of the penalty box with a group of balls. One target is just outside the side of the penalty box about 9 yards from the end line. The other target is 40 yards from goal and close to the side line.

Objective: The server shoots on the goalkeeper and he/she makes the save. The goalkeeper recovers to his/her feet immediately and rolls the ball out to target 1 (the outside left back). The goalkeeper reloads, makes another save and throws the ball to target 2. Progressions:

1. Target 1 and 2 become moving targets. 2. Increase the distance of the distribution.

Coaching Points: • Always distribute to the targets feet. • Never lead the player into danger. • Don’t try and distribute before you have made the save.

“Facts do not cease to be because they are ignored” -Aldous Huxley-

Competition Triangle

Emphasis: Foot speed, mobility, change of direction

Set-up: Place three cones 8 yards apart in the shape of a triangle (the length of the goal)

Objective: The goalkeeper must go around the entire triangle and finish at the cone they started at as quick as possible. Goalkeeper always faces the same direction to start. Progressions:

1. Backwards, side shuffle, and carioca. 2. Crossover, sprint, side shuffle. 3. Change directions for a set of 2. 4. Set up two triangles and compete.

Coaching Points:

• Spring loaded and ready to react in stance. • Lower center of gravity when you reach the cone. • Always make a tight turn around the cone.

“Believe that life is worth living and your belief will help create that fact” -William James-

Ladder Progression

Emphasis: Footwork, handling, and diving progression

Set-up: Place a ladder parallel with the goal line in the middle of the goal mouth. The goalkeeper start on one side of the ladder and the server stands on the penalty spot with a group of balls.

Objective: The goalkeeper side shuffles through the ladder and get his/her feet set on the other side. The server strikes the ball as soon as the goalkeeper gets their feet set. The server hits 6-8 balls and follows the progression below: Progressions:

1. Volleys. 2. Half volleys. 3. High balls. 4. Low dives. 5. Collapse dives.

Coaching Points: • Watch the ball all the way into the hands. • Get the footwork right. • Absorb the shot.

“I have always believed that if you put in the work, the results will come” -Michael Jordan-

Plyometric

Emphasis: Strengthening legs and improving explosion

Set-up: Place a server at the top of the box with a group of balls.

Objective: Goalkeeper starts on the goal line, bends at the knees and touches his/her toes, explodes up, and hits the back of his hands on the crossbar. The goalkeeper must get set and make a save from the shooter at the top of the box. The sequence is 1 jump 1 shot, 2 jumps 2 shots, 3 jumps 1 shot, and 4 jumps 2 shots. Progressions:

1. Move the server in to the penalty spot. 2. Increase the number of jumps and shots.

Coaching Points: • Bend at the knees, not the waist. • Come off your line to cut down the angle. • Dive for everything.

“The key to successful leadership today is influence not authority” -Kenneth Blanchard-

Back Pass Touch

Emphasis: One touch technical pass backs

Set-up: The goalkeeper starts in the middle of the goal on the six yard line. Server 1 stands at the penalty spot with a ball. Server 2 is placed anywhere just outside the 18 yard box.

Objective: The goalkeeper and server 1 perform one touch passing back and forth. The goalkeeper works laterally each passing sequence. At any time, server 1 passes the ball wider than usual forcing the goalkeeper to make a low diving save. Once the save is made, server 2 shoots on goal from the top of the box. The goalkeeper must recover to his/her feet as quickly as possible in order to make the save. Progressions:

1. Server 1 serves the balls from his/hers hands to work on inside of the foot volleys. 2. Move server 2 in closer.

Coaching Points: • Stay on the balls of your feet. • Always play to the servers feet.

“It’s a little like wrestling a gorilla. You don’t quit when you’re tired- you quit when the gorilla is tired”

-Robert Strauss-

2 Goal Game

Emphasis: First touch, passing accuracy

Set-up: The goalkeeper should stand just behind the penalty spot. Place two small goals twenty five yards away from the goal line and even with the outside of the penalty box. The server starts directly in the middle of the small goals and 15 yards away from the goalkeeper. The server should have a set of balls close by.

Objective: The goalkeeper must collect the errant ball as quickly as possible and pass into one of the small target goals. The server can strike the ball any way he wants to. Progressions:

1. Move the target goals farther up field. 2. Increase the difficulty of the errant service. 3. Make the target goals smaller.

Coaching Points: • Never pass the ball across the goal mouth to the opposite target goal. • Use your left and right instep drive.

“An expert is one who knows more and more about less and less” -Nicholas Murray Butler-

1 V 1 Crossing Game

Emphasis: Attacking the ball, aggression, timing, competitiveness

Set-up: Place two goals 18 yards apart with a goalkeeper in each goal. A server stands on the side of the penalty box with a group of balls.

Objective: The server punts the ball high into the air and aims for it to land on the penalty spot. Goalkeeper A and B must compete for the high ball save. Whoever catches the ball in the air gets 2 points. If the ball drops to the ground, whoever wins possession gets 1 point. The first one to 10 points wins. Progressions:

1. After the goalkeeper catches the ball in the air, he/she must set it down immediately and try and dribble a breakaway across the opponents’ goal line.

2. The server can also put the ball down at his feet and shoot on target to either goal.

Coaching Points: • Attack the ball and catch it at the highest possible catching point. • Drive your knee up to protect yourself from the other goalkeeper. • Decide early and arrive on time.

“Nothing so fatiguing as the eternal hanging of an uncompleted task” -William James-

Back Pass Curcuit

Emphasis: Dealing with the back pass

Objective: Goalkeeper 2 passes on the ground to goalkeeper 1’s left foot. Goal keeper 1 prepares the ball at a 45 degree angle and then strikes a well aimed pass through the small goal. Goalkeeper 1 quickly works his way across the goal and makes a diving save from the coaches’ service. After the completion of four repetitions, switch the roles of the goalkeepers. Progressions:

1. Coach serves a collapse dive. 2. Coach serves a cutback shot to the back post.

Coaching Points: • Get the preparation touch out of the feet. • Connect the pass first and then worry about the save.

“It’s what you learn after you know it all that counts” -John Wooden-

Set-up: The goalkeeper working stands at the left corner of the goal box and goalkeeper stands five yards away with a ball. Goalkeeper 3 stands in a four yard goal just behind the penalty spot. The coach stand opposite of goalkeeper 2 roughly seven yards away from goal.

Two Goal Exercise

Emphasis: Decision making, quickness

Set-up: Three cones are set up four yards apart with the middle cone set slightly behind the other two. The three cones represent goals 1 and 2. The goalkeeper starts four yards behind the middle cone. The server stands 6-8 yards in front of the middle cone with extra balls.

Objective: On the coaches “shout” (“1” or “2”), the goalkeeper runs to the designated goal and saves the shot from the server. Progressions:

1. Pull the middle cone back farther but keep the four yard starting position of the goalkeeper. 2. Move the server closer to the goals. 3. Service must be where the goalkeeper just came from (cut back ball).

Coaching Points: • Decide early, arrive on time. • Get your feet set. • Dive at a 45 degree angle.

“Great works are performed not by strength but by perseverance” -Samuel Johnson-

Zone Shooting

Emphasis: Confidence and clean handling

Set-up: Three servers are placed at the top of the penalty box, one in the middle and the other two on the sides of the D. All need at least 4-6 balls each. Divide the goal mouth into thirds by placing two flags on the goal line, 1/3 from the goal post.

Objective: Goalkeeper starts in the middle of the goal. The servers are numbered 1, 2, and 3. The coach shouts a number and that server shoots on goal within their respective zone. The goalkeeper must save everything cleanly. The servers must shoot a moving ball. Progressions:

1. Server can go on a 1v1 breakaway to goal. 2. Server can play another server in to goal. 3. Coach stops shouting the number, must react to any of the three shooters. 4. 10 push-ups for every dropped ball.

Coaching Points: • Find your angle quickly and get set. • Concentrate on handling (no dropped balls).

“The future belongs to those who believe in the beauty of their dreams” -Eleanor Roosevelt-

Three Goal Game

Emphasis: Decision making, footwork, diving technique

Set-up: Three cone goals are set up in a staggered pattern about five yards in front of the goalkeeper. Goals are number 1, 2, and 3. The server stands 6-8 yards away from the first goal.

Objective: On the server’s shout or hand signal, the goalkeeper runs at top speed to the designated goal and saves the server’s shot. Progressions:

1. The goalkeeper can start from various starting positions. 2. Move the server closer to the goals.

Coaching Points: • React don’t anticipate. • Take the most direct route to the goal. • Get your feet set for the shot.

“In ourselves are triumph and defeat” -Longfellow-

2 Goal Game

Emphasis: First touch, passing accuracy

Objective: The goalkeeper must collect the errant ball as quickly as possible and pass into one of the small target goals. The server can strike the ball any way he wants to. Progressions:

1. Move the target goals farther up field. 2. Increase the difficulty of the errant service. 3. Make the target goals smaller.

Coaching Points: • Never pass the ball across the goal mouth to the opposite target goal. • Use your left and right instep drive.

“An expert is one who knows more and more about less and less”

-Nicholas Murray Butler-

Set-up: The goalkeeper should stand just behind the penalty spot. Place two small goals twenty five yards away from the goal line and even with the outside of the penalty box. The server starts directly in the middle of the small goals and 15 yards away from the goalkeeper. The server should have a set of balls close by.

Crossing Warm-Up

Emphasis: Improve technique on high balls, warm up

Set-up: Place two goals diagonally across from each other. Place a goalkeeper in each goal with plenty of extra balls

Objective: The two goalkeepers take turns throwing the ball to each other. The serves can be to the near post or back post. Progressions:

1. Both goalkeepers can strike crosses from the ground. 2. Add some passive attackers to distract the goalkeepers.

Coaching Points: • Catch the ball at the highest possible catching point. • Make the save before the near post if possible. • Decide early, arrive on time.

“If you can dream it, you can do it. Always remember that this whole thing was started by a mouse” -Walt Disney-

High Ball Warm-Up

Emphasis: Drop step, backwards side shuffle

Set-up: Place the server just outside the six yard box and 1 yard in from the end line with a set of balls. Goalkeeper starts at the near post.

Objective: The server throws the ball under hand and loops the ball over the shoulder of the goalkeeper. The goalkeeper must drop his right leg back at a 45 degree angle, side shuffle, square his shoulders to the ball and catch the ball at the highest possible catching point. Recover to the post and start again. Repeat for a set of 6 on both sides. Progressions:

1. Increase the distance covered by the goalkeeper. 2. Increase the amount of repetitions.

Coaching Points: • Always start an arms length away from the post each time. • As shown in the diagram, working from the left side, the goalkeeper must jump off his/her left

foot and drive the right knee up. • The goalkeeper must square his/her shoulders to the server when catching the ball.

“When you come to the fork in the rode, take it” -Yogi Berra-

Cross Over

Emphasis: Keeping shoulders square, getting feet set, relaxed upper body

Set-up: Can work with either 1 or 2 goalkeepers working and two servers. Groups of balls required.

Objective: Goal keeper receives the volley, throws the ball back to the server and side shuffles across trading positions with the other goal keeper. Receives volley and switches places again. Progressions:

1. 1 and 2 serve volleys. 2. 1 serves volley, 2 serves chest pass. 3. Back the servers up to 10 yards and serve short hop skip ins (forward dives). 4. Back the servers to the top of the box (roughly 18 yards away) serve dipping volleys and half-

volleys. 5. Return to Serving from six yards away for real tight set of volleys.

Coaching Points:

• Make sure your feet are set for the service. • Watch the ball all the way into your hands. • Get to the spot first, then react to the serve.

“The force of selfishness is as inevitable and as calculable as the force of gravitation.” -Hailliard-

Step In Front

Emphasis: Closing down the shooting angle, getting set, shoulders square to the shooter

Set-up: Set two cones 1 yard off the goal line and two yards in from the posts. Servers line up with balls just behind the corners of the six yard box.

Objective: Goalkeeper(s) faces forward and moves in front of the cone, gets set and receives the volley or shot. Throw the ball back to the server and repeat. Progressions:

1. Goal keepers start in kneeling down position, and starts facing the goal. 2. Goal keeper makes low dive save from server 1 and collapse dive save from server 2. 3. Servers take and touch and then shoot.

Coaching Points: • Cut off the angle. • Get set for the shot. • React to the different types of service.

“Whatever the struggle continue the climb it may only be one step to the summit.” -Diane Westlake-