How a goalkeeper should train

Reactive mirror drill

Builds the reactive change-of-direction you actually use in a game.

Lateral shuffle gates

Strengthens the lateral push-off that protects the knee on cuts.

Box jumps

Trains vertical power and a controlled, knee-safe landing.

Copenhagen plank

Strengthens the adductors/groin — a common footballer injury site.

Setup: A wall and a ball, 6–8m back.

1. 1. Throw the ball against the wall and get set before it comes back.
2. 2. Feet land shoulder-width, weight on the balls of the feet, hands up in front of the chest.
3. 3. Save, reset to your starting mark, repeat immediately.

Volume: 5 × 45 seconds

Coaching point: Be still at the moment of contact. A keeper moving as the ball is struck is a keeper going the wrong way.

Make it harder: Throw harder and closer so you have less time to set.

Setup: A wall, a ball, soft ground if you can.

1. 1. Roll the ball hard into the wall low so it returns along the floor.
2. 2. Collapse sideways, bottom hand behind the ball, top hand over it.
3. 3. Trap it against the ground and pull it into your chest before you get up.

Volume: 6 × 6 each side

Coaching point: The bottom hand is the barrier — if it's beside the ball rather than behind it, the ball goes through you.

Make it harder: Start standing rather than crouched, so you have to drop into it.

Setup: A ball and someone to serve, or a wall you can chip against.

1. 1. Attack the ball at its highest point, taking off from one leg.
2. 2. Lead knee up — it makes room and protects you.
3. 3. Catch in front of your head, fingers spread behind the ball, then bring it down.

Volume: 4 × 8 claims

Coaching point: Call it loud and early. Half of claiming a cross is the defenders knowing you're coming.

Make it harder: Add a passive body in front of you so you have to come through traffic.

Setup: Four cones two metres apart across your goal line.

1. 1. Side-step between the cones staying square to the pitch — never cross your feet.
2. 2. On a call or a clap, set and take an imaginary save.
3. 3. Recover to the middle cone each time.

Volume: 6 × 30 seconds

Coaching point: Stay tall. Keepers who drop their hips shuffling can't push off to save.

Make it harder: Add a ball thrown to a random side as you finish the shuffle.

Setup: A wall with an uneven surface if possible, and a ball.

1. 1. Throw the ball hard at the wall from close range.
2. 2. React to whatever comes back — you won't know the angle.
3. 3. Parry wide or catch, whichever the ball allows.

Volume: 5 × 10 throws

Coaching point: Hands travel to the ball on the shortest path. Any loop and you're late.

Make it harder: Move closer to cut the reaction time, or use a rebounder for a truly random return.

Setup: Cones or markers at 15m, 30m and 45m, and a few balls.

1. 1. Roll to the near target, drive to the middle one, kick long to the far one.
2. 2. Cycle through all three so you're switching technique every rep.
3. 3. Take each one as if you've just made a save — move, then release.

Volume: 4 × 9 (3 to each target)

Coaching point: Distribution starts attacks. Pick the target before you gather, not after.

Make it harder: Add a time limit — release within three seconds of collecting.

Setup: A ball and an attacker, or cones to run onto.

1. 1. Close the distance fast while the ball is away from the attacker's foot.
2. 2. Stop and get set as they touch it — never dive early.
3. 3. Spread big: hands and feet wide, make yourself the largest barrier you can.

Volume: 4 × 6

Coaching point: Patience beats bravery. The keeper who goes to ground first loses the 1v1.

Make it harder: Let the attacker choose to shoot early or take you on.