Ages 13–18
Drills for Goalkeepers
Handling, footwork and distribution for the player in goal. 19 drills from Spatrian’s program, each with its set-up, its steps and what to watch for. Put any of them in a session with the practice plan builder.
Warm-upSoloWarm-Up Jog & Stretch
Light jog around cones, followed by dynamic stretches (leg swings, arm circles, lunges).
Speed and agilitySoloLadder & Cone Agility
Quick feet through a ladder (or cones as substitutes), followed by short sprints.
Cool-downSoloSmall spaceCool-Down & Debrief
Slow jog, static stretches (30s each: quads, hamstrings, calves, groin), and chat about what went well.
GoalkeepingSoloGK Handling
Basic shot-stopping: set position, W-grip, collapse dive.
GoalkeepingCatch and Throw in Four
Catch a ball and throw it out to a teammate breaking wide inside four seconds: the futsal goalkeeper's job of turning a save into a counter-attack before the other team can recover.
GoalkeepingSoloSmall spaceGK Footwork: Shuffle and Set
Side-step across a goal-width line of cones, stop in a set position, and catch a dropped ball cleanly before shuffling on.GoalkeepingSoloGK Distribution: Roll and Throw
A keeper starts the attack with the hands: bowl the ball along the ground through a near gate, then throw overarm into a far target zone.
GoalkeepingSoloSmall spaceGK Wall Reactions
Throw against a wall and catch the rebound from a set position, closer and quicker each round, so the hands react before the head has time to think.
GoalkeepingSoloSmall spaceGK High Ball: Catch at the Top
Catch the ball at the highest point you can reach, hands in a W above the forehead and one knee driven up, the way a keeper claims a cross.
GoalkeepingSoloSmall spaceGK Collapse Dive from the Knees
A keeper's first dive, learned from the knees up on soft ground: fall to the side, land on the hip and shoulder, never the elbow, and keep the ball.
GoalkeepingSoloSmall spaceGK Save and Reset
Make a low save, get up fast and get set again for the second ball, because a rebound is where most goals against a keeper come from.
GoalkeepingSoloGK Angles: Stand on the Line
Where to stand: on the line from the ball to the middle of the goal, a step off the goal line, so the shooter sees as little goal as possible. Learned with cones and a ball moved round the box.
GoalkeepingSoloGK Throws to Targets
Start the attack with the hands: a bowled roll along the ground and an overarm throw, each through a cone gate at a distance, so a save becomes a pass.
Warm-upSoloSmall spaceIndoor Warm-Up & Mobility
A five-minute warm-up that fits a hallway: marching, skipping on the spot, leg swings and lunges, no ball and no run.
Speed and agilitySoloSmall spaceSingle-Leg Balance Circuit
Single-leg holds, reaches and airplane holds on a square of floor: the ankle strength a sharp first step is built on.
Speed and agilitySoloSmall spaceFast Feet & Lateral Shuffle
Quick feet on the spot, side shuffles across a metre and small forward-back hops: the footwork a player uses between every touch.
Speed and agilitySoloSmall spaceCore for the Strike
Plank, side plank, dead bugs and glute bridges: the trunk a strike, a jump and a shoulder-to-shoulder duel all come from.
Speed and agilitySoloSmall spaceSkater Bounds & Line Hops
Side-to-side bounds and quick two-footed hops over a line on the floor, landed soft: change-of-direction power that needs no ceiling height.
GoalkeepingSoloSmall spaceGK Hands: Low Catches
Handling with no dive and no ceiling needed: catches seated, kneeling and in a crouch, the W-shaped hands and the scoop a keeper's whole game rests on.More drills
All drillsGoalkeeper trainingPassing DrillsDribbling DrillsDefending DrillsScanning DrillsFirst Touch DrillsShooting DrillsSpeed and Agility DrillsDrills for DefendersDrills for MidfieldersDrills for ForwardsTeam Soccer Drills for PracticeWall DrillsDrills Without ConesIndoor Drills
Every drill, read aloud and on the record
In Spatrian the Audio Coach talks a player through these drills while they play, and each run goes on their own training record, which their coach or personal trainer can read. The beta is opening to a small first group of players, coaches and families.