How To: Warm-Up Your Goalkeeper

Source: 

The Keeper Institute 

http://www.thekeeperinstitute.com/

This warmup progression is what we use to warm up our college and professional goalkeepers. We aim for 28-34 minute total based on the allotted time we have. Remember this is not a training session. Keep it short, sharp, and simple. 

No "coaching" technique, tiny adjustments and quick reminders work best.

After the dynamic warm up start...

#1- Passing and receiving. Aim for 5-6 minutes of intermittent passing and stretching.

#2- Handling- Simple footwork with handling. Do not tire the goalkeeper out, 8-10 reps is sufficient. Make sure to hit some serves off the surface as the surfaces tend to change, i.e. turf, grass, and weather conditions. 

#3-Diving. 3 sets of four serves. Set1- two low shots to the back post, 2 to the near post. Set2- same as set 1 but in the air. Set3- unpredictable shots, can add a 1v1 or two. Make sure to work bot sides of the goal. Positioning is also important in these sets. 

#4- Shots from distance- Live paced shots from distance, can add 1v1s. Make sure to work all angles on the top of the box.

#5- Crosses- Take about 5-6 uncontested, then add traffic. Goalkeeper can throw or strike after they take the cross.

#6- This is where they would see about 2-3 minutes of live shots from the team (if they desire)

#7- Distribution- Allow the goalkeeper to warm up with some 30 yard clipped balls. Then allow the goalkeeper to strike goal kicks, drop kicks, and one touch clearances. Make sure the clearances are with left and right feet and using both instep and inside of the foot based on the back pass.

Source: The Keeper Institute

"How To: Warm-Up Your Goalkeeper" from The Keeper Institute on Vimeo.