While teamwork is crucial on the pitch, solo goalkeeper training plays a vital role in developing and refining individual capabilities to become an unbeatable shot-stopper.
Being a goalkeeper is no easy task. It requires a unique set of skills, from lightning-fast reflexes to impeccable decision-making abilities, all geared toward protecting the team’s net from relentless attacks.
Having the right pair of soccer cleats for goalkeepers can play an important role too!
Engaging in solo goalkeeper training not only improves technique but also enhances physical attributes and helps prepare you mentally.
These drills provide goalkeepers with an opportunity to focus solely on their development, allowing them to analyze their strengths and weaknesses in a controlled environment.
Solo Goalkeeper drills to train on your own
Pass and dive
Purpose:
The purpose of this drill is to improve the goalkeeper’s diving and reaction time
Set up:
- 1 soccer ball
- A wall
- 2 cones
How the drill works:
Set up both cones 5 yards apart from each other and 3 yards away from the wall.
Start with the soccer at your feet on the left cone facing the wall.
Pass the ball against the wall and angle it so it heads towards the cone to your right, the goalkeeper will then dive and catch the ball.
Once the ball has been caught pass the ball from the right cone off the wall towards the left cone and dive on the ball again
Repeat this until you have dived a total of 10 times.
The drill can be made harder with firmer passes and increasing the distance the goalkeeper has to dive
Coaching points:
- Use your legs to explode into the dive
- Get your hands in a ‘W’ ready position to catch the ball
- Keep your head up so you always have eyes on the ball
1 handed throw and catch
Purpose:
The purpose of this solo goalkeeper training drill is to improve a goalkeeper’s hand-eye coordination
Set up:
- 1 soccer ball
- 3 cones
- A wall
How the drill works:
Place the 1st cone 1 yard away from the wall, the 2nd cone 2 yards, and the 3rd 3 yards away.
Start on the first cone 1 yard away from the wall with the ball in your left hand.
Throw the ball against the wall with your left hand then catch it with your right hand, repeat the process but throw it against the wall and back onto your left hand.
Once you have completed 10 throws and catches move back to the second cone, and then the 3rd cone.
You can make this drill harder by replacing a soccer ball with a tennis ball.
Coaching points:
- Stay light on your feet to quickly adjust to the trajectory of the ball
- Keep your hands in an open ready position to catch the ball
- Keep your head up to ensure you are properly tracking the soccer ball
Throw, dive, secure
Purpose:
The purpose of this solo goalkeeper drill is to work on reaction time and explosiveness
Set up:
- 2 soccer balls
- 2 cones
How the drill works:
Set up your 2 cones 5 yards apart and place one of your soccer balls just in front of the cone.
The goalkeeper will stand on the other cone holding the other soccer ball.
To start the drill the goalkeeper will throw the ball they are holding in the air and dive to push the soccer ball on the other cone away (like making a goal-line clearance).
After the keeper has pushed the ball away they will then react as quickly as possible to jump on and secure the loose ball they originally threw in the air.
Remember to switch the cones you start on to practice diving on both sides
Coaching points:
- Use your legs to explode into the dive
- Focus on pushing yourself up off the floor as quickly as possible to get back on your feet
- Dive on the loose ball with 2 hands and secure it back bringing it close to your chest and laying on top of it.
Quick feet then dive
Purpose:
The purpose of this drill is to improve a goalkeeper’s footwork to help them move and dive around the goal quicker
Set up:
- 2 cones
- 2 soccer balls
How the drill works:
Set up your 2 cones 1 yard apart from each other.
In line with the first cone place a soccer ball 4 yards away to the right and in line with the second cone place a soccer ball 2 yards to the right.
Start on the first cone and use quick feet to go around the cone and dive onto the second soccer ball.
now go back and reverse the motion, using quick feet to go back around the cone and dive on the first soccer ball.
You must be facing forward the entire time for the drill.
Coaching points:
- Take short, quick steps going around the cone
- Use your legs to explode into the side
- Dive on the ball with both hands (one on top and one behind the ball)
Dive and catch
Purpose:
The purpose of this solo goalkeeper drill is to get lots of repetition of diving safely and improving hand-eye coordination
Set up:
- 1 soccer ball
- A wall
How the drill works:
Start by kneeling down 2 yards away from the wall holding the ball in your hands
Throw the ball against the wall at an angle to it bounce toward your right and catch the ball by diving towards it.
Get back into the kneeling position again but instead throw the ball against the wall to your left and dive again to catch it.
Repeat this until you have performed 10 dives on each side.
Coaching points:
- Move your knee slightly forward on the side you are making the dive
- The hip is going to be the first point of contact on the ground
- Secure the ball with both hands, with the hand you are diving towards on the back and the other hand on top.
Underarm throw and catch
Purpose:
The purpose of this training drill is to improve a goalkeeper catching ability at head-to-chest height
Set up:
- 1 soccer ball
- 2 Cones
- A wall
How the drill works:
Set up two cones 3 yards apart that run parallel to the wall with a gap of 2 yards.
Start one of the cones with a soccer ball and 1 arm underarm throw the ball against the wall to it bounces towards the other cone.
quickly side step shuffle across and catch the ball on the other cone with 2 hands.
Make sure to practice throwing with both hands.
Coaching points:
- Stay on your toes to quickly shuffle from cone to cone
- Always face the wall and don’t take your eyes off the soccer ball
- Catch the ball by making a ‘W’ shape with your hands
Agility and diving repetition drill
Purpose:
The purpose of this solo goalkeeper training drill is to get a lot of repetition of diving and improving footwork
Set up:
- 2 Cones
- 1 Soccer ball
How the drill works:
Set up the 2 cones 4 yards apart and start with the soccer ball in your hands on one of the cones.
With the ball in your hand, dive and place the ball just in front of the opposite cone.
You will then backward shuffle around the cone you started on and dive through the gate and onto the ball.
You will now be back on the original cone you started with the ball in your hands.
Repeat this 5 times for diving to your right and left.
Coaching points:
- Make contact with the ground using your hip first
- Secure the ball with 2 hands while diving (1 on the top and 1 on the back)
- Focus on exploding back up once you have made a dive
Kick and catch agility drill
Purpose:
The purpose of this solo goalkeeper training drill is to improve their kicking and catching at a faster pace
Set up:
- 1 agility ladder
- 1 soccer ball
- A wall
How the drill works:
Set up your agility ladder parallel and 5 yards away from the wall.
Start on one side of the ladder holding the soccer ball and perform quick feet going through the ladder while facing the wall.
Once you get to the other end of the ladder kick the ball against the wall and catch it, then go back through the ladder.
You can make this drill more challenging by kicking the ball harder against the wall to increase ball speed.
Coaching points:
- Catch the ball with both hands making the ‘W’ shape
- Stay light on your feet to quickly adjust to the speed and trajectory of the ball
- Make sure to get in a ready position after kicking the ball
Solo goalkeeper training drills | Final thoughts
In the realm of goalkeeping, solo training is a critical aspect that can shape the skills and capabilities of any goalkeeper.
The carefully curated selection of eight drills discussed in this blog post offers a pathway to unlocking your true potential as a shot-stopper.
Through dedicated practice and consistent effort, you can refine your technique, enhance your physical attributes, and nurture the mental fortitude required for success.
Flexibility is key when it comes to solo training.
Tailor these drills to suit your specific needs and preferences, ensuring that they seamlessly integrate into your schedule.
Here are also some more goalkeeper soccer drills if you are training with other goalkeepers!
By making solo goalkeeper training a regular part of your routine, you will experience steady growth in your goalkeeper skills.
Try combing a mix of these solo goalkeeper drills with these goalkeeper agility drills.
Thank you for reading,
Toby
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