Goalkeeper-Specific Training: Reaction and Reflexes
For goalkeepers, quick reflexes and positioning are everything. Start with 3 sets of 10 dives, alternating between left and right, to practice reacting to shots in different directions. Use a partner to throw or kick the ball at unpredictable angles, and aim to block or catch 15 attempts per round. To improve reaction time, stand 2 meters from a wall and have a partner bounce the ball off it, reacting to save it as quickly as possible. Incorporate footwork drills, such as side-to-side shuffles between cones, for 4 sets of 1 minute. Goalkeepers can also practice distribution by completing 20 long throws and 20 goal kicks with a focus on accuracy. Repeat this routine 2-3 times a week to become a reliable last line of defense.