KICK OFF Training

Goalkeepers require specialized training to excel in their role. Start with reflex drills, such as rapid-fire shots from close range. Perform 3 sets of 15 saves from a partner who alternates between high and low shots. Reaction speed can be enhanced with reaction ball exercises: throw a reaction ball against a wall and catch it after the unpredictable bounce for 10 minutes.

Diving technique is critical—practice lateral dives by diving over a padded obstacle and landing safely for 3 sets of 10 dives per side. For distribution accuracy, aim for a target 20-30 meters away with throws, rolls, and kicks, completing 10 repetitions for each type of distribution. Dedicate 2-3 sessions per week to goalkeeper-specific drills to build confidence and reliability in goal.