Keeper warm ups 

A goalkeeper warm-up routine should progressively activate muscles, improve agility, and enhance handling skills.

It typically begins with dynamic stretching, followed by agility drills, and then progresses to ball work, including passing, catching, and simulating game-like scenarios.

Finally, a mental component, such as visualization, can help build confidence

 

1. Dynamic Stretching and Mobility: 

• Purpose: Increase blood flow, prepare muscles and joints for explosive movements, and improve range of motion. 

• Examples:

  • Leg swings (forward, backward, and sideways) 

  • Arm circles (forward and backward) 

  • Torso twists 

  • High knees and butt kicks 

  • Shuffles and carioca 

• Duration: 5-10 minutes 

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2. Agility and Footwork: 

• Purpose: Enhance quick lateral and forward/backward movements, crucial for reacting to shots. 

• Examples:

  • Lateral shuffles 

  • Forward and backward sprints 

  • Cone drills 

  • Ladder drills 

• Duration: 5-10 minutes

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3. Handling and Ball Skills: 

• Purpose: Improve hand-eye coordination, catching technique, and reaction time. 

• Examples:

  • Partner passing and catching (short, low, and high) 

  • Volleys (from various angles and heights) 

  • Low saves (scoops and dives) 

  • High saves 

  • Simulated shots (various angles and distances) 

  • Diving (with controlled landings) 

• Duration: 10-15 minutes 

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4. Mental Preparation: 

• Purpose: Visualize successful saves and build confidence. 

• Examples:

  • Find a quiet space to visualize game situations 

  • Focus on positive outcomes and successful saves 

• Duration: 5 minutes 

 

5. Specific Situations: 

• Consider simulating game situations with crosses, long-range shots, and set-piece scenarios, as needed. 

• Practice distributing the ball (short, medium, and long passes). 

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Important Considerations: 

• Progression: Start with simple drills and gradually increase the intensity and complexity. 

• Specificity: Tailor the warm-up to the specific demands of the game and the opponent. 

• Listen to your body: Adjust the warm-up based on your individual needs and any injuries. 

• Enjoy it: Make the warm-up a fun and engaging part of your pre-match routine. ​