Goalkeeper training


Goalkeeper training

The goalkeeper has an important, central role in a football match. He has an eye on the whole team and can see the coordination problems before all the others. He directs his defense and can initiate quick counterattacks. A well-trained, powerful goalkeeper can be decisive for the game. The desired success, however, does not happen automatically even with the greatest talent. The prerequisite for this is rather intensive, comprehensive and specialized goalkeeper training. Many factors are important here. An efficient goalkeeper training should optimize the physical conditions. These include warm-up training, basic training, special strengthening of the muscles, especially in the leg area, and high-speed strength. But it is also crucial to learn the special goalkeeper techniques in defensive and offensive play through special exercise methods. The basis for implementing what has been learned in the course of the game is also a resilient mental condition. The training of a special tactic is also necessary for a successful goalkeeper training. This also includes tips from experienced coaches. The training and education measures must therefore not involve uncoordinated individual exercises but should rather be supported by a coordinated training concept. To this end, the DFB offers a wide range of assistance, support measures and training courses.

General and specialized warm-up training

In order to avoid injuries, light running training at the beginning is advantageous. This can be followed by jumping, knee lever running, cantering sideways and running backwards with rotation. Afterwards stretching exercises with a partner are helpful to improve the elasticity. It also makes sense to do various exercises with the coordination leader, which can be purchased online at Teamsportbedarf.de, for example. The goalkeeper-specific warm-up already incorporates basic techniques as elements of the goalkeeper training. The ball feeling and concentration should already be used for warming up. Catching half-high and high balls, turning and catching, rolling sideways and one-handed punching already train reaction, coordination and catching safety in the warm-up phase. A whole body strengthening with push-up and exercises to strengthen the trunk muscles are also included.

Specialized goalkeeper training

Supporting aids such as slalom poles, cones and mini hurdles are also available for some exercises. Due to the special properties of the material, these special aids counteract the risk of injury. The training materials can be purchased in inexpensive sets at Teamsportbedarf.de. Here you will also find many tips for a successful goalkeeper training.


Certain hand positions must be learned and practiced in goalkeeper training. In addition, goal shooting exercises take place from different distances, in different heights with variations to the left and right. The strength of the shot also changes. Afterwards bouncers are inserted and are to be intercepted by very high balls into the penalty area on the highest possible point. Finally, the coach or a team-mate quickly shoots balls at the goalkeeper from about five meters. To improve concentration, the goalkeeper should catch as many of them as possible safely and then roll them away. The catching exercise also includes shots that are fired at the goalkeeper while he is running towards the ball. The goalkeeper should then bury the ball flat under himself as safely as possible.


First, in the goalkeeper training, high balls are thrown, and the goalkeeper should punch them to the left or right with one hand. This should be done as controlled as possible so that the ball does not reach the opponent. Subsequently, crosses are served which should be punched as far away as possible. Nevertheless, the ball should still have a certain direction. The goalkeeper should also try to reach targeted lifters by fist defense. Also, situations are trained, where the ball has to be punched away in a match with a high jumping head punch.


Through flat, half-high balls, this goalkeeper training is intended to reach the ball by a lateral jump. The ball must then be thrown back from the horizontal position. It must then be possible to react to the next shot with the returned ball in the shortest possible time. Occasionally a ball is shot in the running or jumping direction. Finally, the goalkeeper is also forced by shots to go left and right on the ground. In the next exercise, the goalkeeper starts in a smaller goal marked with a cone and runs backwards around a slalom pole. about five meters away. After the turn he turns around and sprints forward into the hat gate. The coach kicks a ball towards the goal, which the goalkeeper must block. To concentrate on the coordination of the run and the right time to jump, the direction of the shot is called out at short notice.

Throw and roll:

In this goalkeeper training you must learn to safely throw or roll the ball at the right time to the right player. For this purpose, safe rolling and throwing techniques must be practiced. For controlled rolling, the ball must be rolled flat over the ground after a lunge in the rolling direction and a backward swing movement. The hand must be left on the ball for as long as possible to stabilize the ball. When throwing with the elbow bent, the hand must be at the bottom behind the ball. When the upper body is turned, the throwing arm follows this movement. The hand must be held as long as possible behind the ball, which is thrown sideways or over the head. During an exercise to train the throwing technique and the feeling for the ball, the balls are continuously thrown to the goalkeeper sitting on the ground. These balls to his left and right must first be secured during this goalkeeper training. Immediately afterwards the ball must be thrown from the ground in a controlled manner. In other exercises, for example, the goalkeeper stands in the penalty area and is to roll the ball onto marked target areas and drop it. After each pass, the goalkeeper must pick up the ball and quickly roll or drop it again in a controlled manner and as accurately as possible. After that, goal shots must first be stopped before the captured ball is quickly thrown or rolled off again. In the final training game, the attacking game of the own team should be rebuilt as quickly as possible after the ball possession by precise throwing or rolling.

Ground and hand kick out:

The learning goal of this goalkeeper training is the controlled shot from the ground and to hit the ball shot from the hand in the center. The ball should be played targeted and without spin. The side kick technique must also be learned and practiced. During the goalkeeper training, the ball must be pushed from the hand into the goal, standing far away from the goal. As part of another exercise, the goalkeeper must use the foot instep to make shots from the ground to different areas of the field with different shot strengths. The coach must ensure that the correct technique is used: when shooting, the standing leg must be next to the ball and the kicking leg and foot must be stretched out. The upper part of the body is slightly bent forward next to the ball. Frequent repetitions are important in order to achieve the greatest possible safety in execution and to guarantee an almost automatic movement sequence.

The goalkeeper's tactics and mind also find their place in goalkeeper training

In addition to the necessary technical skills and physical prerequisites, psychological stability must also be present during the game. The mental condition affects the ability to concentrate and observe as well as the charisma and promptness of decision-making. The goalkeeper must be able to organize and direct, with the necessary calm and tactical attitude. The simulation of stress situations in goalkeeper training, a healthy lifestyle, many tips and ultimately experience are important in this respect. The mental condition of the goalkeeper in charge and the influence on the team through the right shout outs can sometimes be decisive in the course of a match. It is essential to observe and train the positional play during shots on goal, crosses, passes and standard situations. The opening of players in the most different variation possibilities is to be constantly controlled and improved in training games as well. In any case, “one on one situations†should also be part of efficient goalkeeper training. Goalkeeper training should ensure that the courage to act is never lost. Goalkeeper training is therefore very important, especially for the DFB.