The document provides instructions for a low diving exercise around cones placed 8 yards from the center. The goalkeeper performs low dives to each flag, recovering quickly to the center cone before diving to the next flag. Progressions include the coach calling out different flags and kicking the ball loose as the goalkeeper approaches. Coaching points include driving hands to the ball first and never diving backwards.

1. 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-

2. 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-

3. 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-

4. 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-

5. 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-

6. 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”

7. 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-

8. 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-

9. 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-

10. 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

11. 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-

12. 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-

13. 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-

14. 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-

15. 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-

16. 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”

17. 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-

18. 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-

19. 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-

20. 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-

21. 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”

22. 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-

23. 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-

24. 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-

25. 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-

26. 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-

27. 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-

28. 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-

29. 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-

30. 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-

31. 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”

32. 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-

33. 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-

34. 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-

35. 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-

36. 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-

37. 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-

38. 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-

39. 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-

40. 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.

41. 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-

42. 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-

43. 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-

44. 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.

45. 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-

46. 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-

47. 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-

48. 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-