Goalie warmups
PREP1) Individual Static Stretch - Quick - not for stretching is to see where you are tightBend Over Over/hang - roll up, torso, shoulders, arms, neck, side bends, legs, ankles, high knees, elbows, wrists, fingersmini punchesDYNAMIC2) On end line - jog to 6 yd, jog back - 2 times3) jog to 6 yd - backwards to end line - 2 times4) side shuffles - face left - 6yd and back - 2 times. face right - 2 times5) karaoke - face left - 2 times - face right - 2 times6) Scoops 7) High Knees - 2 times8) jump/punch - 2 timesTO THE CONES - swap keepers after each item - keeper on side can get water1) In front of first cone - receive ball - throws. 5-10 times 2) face backwards - jump to facing and receive ball - ball thrown quickly after turn3) behind first cone - jump OVER (high knee) cone - same as 1) Forward and 2) Backwardbehind 4th cone and 2-3 times each for following:4) high knee over all 4 cones - ball comes as going over last cone5) side shuffles along cones6) cut in between each cone - twice starting from each side of last cone7) slalom sprint8) karaoke style run - try to keep body up-right and head over cones while legs slalom conesON THE GROUNDA) knee punches - 1 person on knees in front of goal on line (check toes to get up) - toss ball from side - punch up and out or over - 5 or 6 from per side - switch keepersperson not working gets waterB) On Butt, then knees, then standing - roll ball, throw ball at each level add kick ball at standing level. Add Punches and dives. SITUATIONAL - C) and D) can be done on sidelines with conesC) short shots from outside the red cones - different anglesD) extra player with coach - coach faces away from box just outside box - player faces coach. Player taps ball to coach - coach lays off to one side or other - keeper rushes ball and player goes for ball tries to light tap to white cones. E) remove cones - how to practice 1v1?D) Long shots - outside of boxE) Long shots - CornersF) Drills with team
This practice has no coaching points
This practice has no progressions
in more ways than one
sportplan_football
Why Barcelona's favourite training exercise should be in every coach's toolkit - and how to run rondos that actually transfer to matches.
The decision-making framework that stops counter-attacks cold. Learn when to delay, when to force wide, and when to commit.
2026 brings the biggest World Cup ever, revolutionary rule changes, and new tactical opportunities for coaches at every level. Here's what you need to know.
