Goalkeeper Training

The following is a series of GK specific sets to be used by a GK before any shooting from outfield players begins.

At the bottom of the page is the whole set in a PDF version to open and print so they can be taken to a session and completed.


Session Number

Exercise

Remarks

1 - Warm Up2 x FC
2 x Head Up Free as 4 strokes forward 2 strokes back
1 x Breast Stroke Kick Lunge
RI 10 secs
Repeat x 4
1 - Leg ConditioningDescription: Player keeps arms out of water and does 1/4 turns to left on first length and to right on next length
RI 15 secs - not hanging on the side of the pool or resting on the ball!
Repeat x 2
1 - JumpsJumps In Goal (between cones)
Description: 8 x Jumps as 2 x left corner low, 2 x right corner high, 2 x left corner high, 2 x right corner low.
RI: 30 secs
Repeat: x 4
1 - Forward Jumps8 x Jumps forward arms spread wide with body leaning forward low.
RI: 30 secs
Repeat: x 4
1 - ShootingShooting with 3/4 pace shots
10 x low left
10 x high right
10 x low right
10 x high left

Description: Swap after each set of 40 shots
Repeat: x 2
1 - Outlet PassingShot with Outlet Pass

Description: Shot made at 3/4 pace. GK blocks ball and then swims ball outside goal post while shooter chases to apply pressure. GK must protect ball and make outlet pass to spare player distances from 5 - 20m. Complete 5 passes.

Repeat: x 2
2 - Warm Up4 x 25 easy FC
4 x 25 BS with ball pushed underwater
2 x 25 Vertical eggbeater, hands in water rotate 1/4 turn right every 2m first length and 1/4 turn left on second length
2 - Sprint With LungeDescription: 4 strokes polo FC. Stop hard. Explode up left. Sprint 4 strokes. Stop hard. Explode up right. 4 strokes polo FC. Stop hard. Explode up left x 2. Sprint 4 strokes. Stop hard. Explode up right x 2. Repeat single jump then double jump
Repeat: x 2
2 - PassingPassing start at halfway and move away from each other until full length for accurate pass
Repeat: x 4
2 - EggbeaterHands in water on surface. Eggbeater for 5 mins with knees touching hands
2 - Shooting10 x pull downs with 3/4 pace shots
Repeat: x 4
2 - Outlet PassDescription: GK to takes a pull-down onto water and drives to left or right for 5 strokes, up and pass to partner. Pass ball accurately at partner distances from 5 - 25m.

Complete 5 passes.

Repeat: x 2
3 - Warm Up1 x Head Up Free
1 x Breast Stroke Kick Lunge
RI 10 secs
Repeat x 4
3 - Basic PositionDescription: Player alternately sets in low, medium and high position over length of pool
RI: 30 secs after 2 lengths
Repeat: x 4
3 - Walking Arms VerticalDescription: Player walks with arms outstretched vertically to half-way turns and walks back.
RI 15 secs - not hanging on the side of the pool or resting on the ball!
Repeat x 2
3 - Reaction Catching Tennis Balls10 x left hand
10 x right hand
10 x both hands

Description: Swap after each set of 30 catches
Repeat: x 2
3 - Outlet PassingDescription: GK to pass ball accurately at partner distances from 5 - 25m. Complete 5 passes.

Repeat: x 2
4 - Warm Up4 x 25 easy FC
4 x 25 BS with ball pushed underwater
2 x 25 Vertical eggbeater, hands in water rotate 1/4 turn right every 2m first length and 1/4 turn left on second length
4 - Basic PositionDescription: Player alternately sets in low, medium and high position over length of pool
RI: 30 secs after 2 lengths
Repeat: x 4
4 - Jumps VerticalDescription: Player explodes from ”ready position” with single BS leg kick. Arms slightly bent palms facing forward

Repeat: x 10
RI: 30 secs - not hanging on the side of the pool or resting on the ball!
4 - Jumps ForwardDescription: Player explodes from ”ready position” with single BS leg kick. Arms stretched horizontal with jump angled forward

RI 15 secs - not hanging on the side of the pool or resting on the ball!

Repeat x 10
4 - Shooting 3/4 Pace10 x low left
10 x high right
10 x low right
10 x high left

Description: Swap after each set of 40 shots

Repeat: x 2
4 - Outlet PassingDescription: GK to pass ball accurately at partner distances from 5 - 25m. Complete 5 passes.

Repeat: x 2
5 - Warm Up4 x 25 easy FC
4 x 25 BS with ball pushed underwater
2 x 25 Vertical eggbeater, hands in water rotate 1/4 turn right every 2m first length and 1/4 turn left on second length
5 - Walking With LiftDescription: Player alternately sets in low, medium and high position over length of pool

RI: 30 secs after 2 lengths

Repeat: x 4
5 - Walking Arms verticalDescription: Player walks forward to halfway with arms vertical, turns and walks back
Repeat: x 4
RI: 30 secs - not hanging on the side of the pool or resting on the ball!
5 - Static JumpDescription: Player increases leg speed to rise out the water with hands on surface. Explodes from ”ready position” vertically back to start and immediately explodes high left or right. Return to ready position
RI 15 secs - not hanging on the side of the pool or resting on the ball!
Repeat x 5 Vertical x 5 High Right x 5 Vertical x 5 High Left
5 - Shooting 3/4 Pace10 x low left
10 x high right
10 x low right
10 x high left

Description: Swap after each set of 40 shots
Repeat: x 2
5 - Outlet Pass With MovementDescription: GK to takes a pull-down onto water and drives to left or right for 5 strokes, up and pass to partner. Pass ball accurately at partner distances from 5 - 25m.

Complete 5 passes.

Repeat: x 2
6 - Warm Up4 x 25 easy FC
4 x 25 BS with vertical swim float
2 x 25 Vertical eggbeater, hands in water rotate 1/4 turn right every 2m first length and 1/4 turn left on second length
6 - High Leg SpeedDescription: Player increase leg speed and on partners “ready” jumps high for a save against imaginary ball
RI: 30 secs after 4 jumps
Repeat: x 5
6 - Tennis Ball SavesDescription: Player in goal has tennis balls flicked off the water at all 5 positions for shooting (1= high right 2 = middle above head 3 = high left 4 = low high and 5 = low left)
Repeat: 10 balls x 4
RI: 30 secs - not hanging on the side of the pool
6 - Lunging With SavesDescription: Player starts in ready position facing into goal. Lunge low high then low left turn and face partner for high high and high left shots
RI 15 secs - not hanging on the side of the pool or resting on the ball!
Repeat x 4
6 - Outlet Passing With PressureDescription: GK to takes a pull-down onto water and drives to left or right for 5 strokes. Shooter must chase GK and apply pressure. Pass ball accurately at player distances from 5 - 25m.

Complete 5 passes.

Repeat: x 2

 


Click Here for the PDF GK Training 2017