Goalkeeper Technical Workout Part 1: Distribution

The following goalkeeper warm-up drills are part of our Goalkeeper Technical Workout. 

Now Available for instant download as a media rich pdf with links to videos for each drill.

While you’re in off-season or as you're getting ready for the season, here's a great individual goalkeeper technical training plan to help you take your game to the next level.

The program is broken by day as outlined below with each day including drills for that day with an outline and video demonstration of each drill. Technical is done 4 days a week (You have a choice to which 4 you choose). Get it Now


Goalkeeper Technical Workouts Overview

Goalkeeper Goals:

  • Footwork: Get in good position to make the save
  • Distribution: Become quicker and accurate with feet and hands
  • Increase vertical: Increase confidence and strength in the air
  • Technical skills: First touch, confidence with ball at feet
  • Reaction time: React and attack first

Technical is done 4 days a week - You have a choice to which 4 you choose…

Day 1: Distribution on the Ground
Day 2: High Balls
Day 3: PLAY, PLAY, PLAY
Day 4: Footwork
Day 5: Distribution out of Hands
Day 6: Diving

If you are playing on a team and you have practice or game that counts as a day of technical and fitness.

Goalkeeper Technical Workout Part 1: Distribution

The goalkeeper needs to be able to effectively distribute the ball to build possession out of the back. Goalkeepers have to make good decisions once they get the ball. Finding the right teammate is half the problem, getting it there is the other half.

Here is a technical workout with video that goalkeepers can do on their own and with a partner to help improve their distribution.

Place ball 4 yards from the goal line facing goal.  Kick ball into back of net 25 times with each foot.  

  • Stretch after every 3 kicks making sure quads stay loose.  
  • Focus on support foot placement (should land behind ball with toes facing direction desired.  
  • Run through the ball landing on support foot.  

Next: Add partner playing balls in to you from the goal clear ball while it is rolling towards you, 25 times with each foot.  Place clearances in top corners of goal (right corner with right foot, left corner with left foot).

  • Focus on support foot placement (should land behind ball with toes facing direction desired.  
  • Run through the ball landing on support foot.  

Next: Start on the 6 yard line directly in front of the left post, your partner will play a ball to your feet using the outside of your right foot touch it to your right and clear it into the back of the net with the same foot. Repeat with the left foot starting on the right post.  (25 times each foot)

  • Focus on a good first touch to create space then a good clearance to start the attack.
  • Make sure the placement of the support foot provides solid support.
  • Run through the ball landing on support foot.

Next: Place ball approximately 4 yards in front of goal facing goal.  Kick ball into the back of the net changing location of kicks, some should go straight some should go to the corner (not across body).  (25 times each foot)

  • Make sure the placement of the support foot provides solid support.
  • Run through the ball landing on support foot.

Remember to challenge yourself set up a square 10 by 10 close to half and try and place 5 goal kicks in the square each week move the square back.

Quality goal kicks help you become a better keeper.