Simple Goalkeeper Exercises Without Additional Equipment – Three Drills for Efficient Training
This article presents three simple goalkeeper drills that require minimal equipment—just cones, goalposts, and a coach or teammate. The exercises are desig
This article presents three simple goalkeeper drills that require minimal equipment—just cones, goalposts, and a coach or teammate. The exercises are designed to maintain high intensity and rhythm while keeping goalkeepers fresh, with an emphasis on working both profiles and balancing physical strain.
Training Principles
- Always train both profiles (left and right sides) to maintain movement balance and reduce strain.
- A typical session plans four repetitions on each side per drill.
- Keeping goalkeepers fresh is essential, especially if they later join team training, where good performances in small-sided games or combination plays reinforce confidence and a positive mindset.
Exercise 1: Zig-Zag and Slalom with Shot
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Start the exercise with a zig‑zag between cones. This can be performed with either a frontal or lateral run, with the goalkeeper looking at the coach positioned at the front of the area ready to strike. After the first zig‑zag, the goalkeeper completes a slalom between pikes. To finish, the goalkeeper receives a half‑height shot and makes a save with a fall.
Exercise 2: Prone Start and Kick Over Crossbar
The goalkeeper begins in a prone position. The coach bounces the ball to signal the start. As the goalkeeper stands up, the coach throws the ball in the air so the goalkeeper can kick it over the crossbar. The goalkeeper then performs a lateral run to touch a cone before facing a shot from a teammate to the side where the exercise started.
Exercise 3: Goalpost to Central Pike Defense
Starting from a goalpost, the working goalkeeper moves to a central pike, runs around it, and prevents the goalkeeping coach from knocking down the pike as close as possible to the starting point.
These drills require only a few cones and the goal structure, making them easy to adapt and repeat across multiple training sessions.
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