Week 8 at home workout https://youtu.be/dzi4z3i_8g4 

Aim to complete this session at home three times during the week. You should focus on ball skills the other days that have been sent out by your coach. You can utilize any items available to act as cones. 

Warm Up

Complete a mix of the following: light jog/skip/sidesteps. Any dynamic stretching you need. 

Core Warm 

• 1 x 30 sit-ups with ball held above the head
• 1 x 30 straight leg raises 

Repeat 3 times. 

 

Ball Familiarity 

• 1 x 30 pass arounds the hip 
• 1 x 30 hands front to back
• 1 x 30 one hand in front, one hand behind switches
• 1 x 20 bounce and collapse 

Diving and Footwork 

Footwork will be forward shuffle through the first set of cones, receive a serve and then in/out through the horizontal set of cones receive the second serve. Complete the following: 

• x 10 volleys into low dive
• x 10 front smother into collapsing dive 

Complete this for 3 sets per side for a total of 6 sets. 

Focus on driving hands to the ball, knee over toe and not falling sideways. Attack the ball. Keep a good set position. Hold each save for a second before moving on. 

Main Drill 

Create a goal using two shoes or socks or cones or anything to signify the posts. Make goal 8 yards wide (wider if older). You will begin with a ball in your hands. You will serve it in the air for you to take as a high ball. Make sure you catch at the highest point, ball in front of your eyeliner, drive your knee up. Once caught you will roll it to the server and recover to goal for the server to take a shot. 

• You will repeat this for 8 reps and complete 3 sets minimum. Serves should be varied. 

Cool Down 

Ensure you stretch or lightly jog for five minutes after the session. 

If parents/siblings are unavailable to serve adapt the session as best you can. Use static balls to dive on, use a wall to throw your own serve off or just concentrate on the footwork element in all drills. Ensure serves aren’t coming too early. Allow the GK to get still and set. 

Week 7 at home workout https://youtu.be/LBiSc0wUmwI 

Aim to complete this session at home three times during the week. You should focus on ball skills the other days that have been sent out by your coach. You can utilize any items available to act as cones. 

Warm Up

Complete a mix of the following: light jog/skip/sidesteps. Any dynamic stretching you need. 

Core Warm 

• 1 x 20 sit-ups with ball being caught or held. 
• 1 x 20 side to side catch/sit-ups 
• 1 x 10 controlled feet off ground sit-ups 

Repeat 3 times. 

Handling

Utilize a parent/sibling if possible. Or you can use a wall to rebound. Depending on level and skill of server they can use their feet or serve with their hands. 

• 2 x 30 reps for W catch 
• 2 x 30 reps for mid-height scoop 
• 2 x 30 reps for low scoop/long barrier

Diving

Place 4 cones in a row with about 5 yards spacing in between. Opposite each cone about 5 yards away place a ball or an item you can dive on. GK will begin in the middle of the cone and ball, shuffle around the cone and dive onto the ball. Repeat around each cone and ball for one full set. Complete the following sets:

• Dive on static ball x 4 sets each side. 
• Hold ball for collapse save x 4 sets each side. (keep a target you must dive passed to ensure you don’t cheat). 
• Receive a live low ball to dive on x 4 sets each side.
• Receive a live mid-height ball for a collapse x 4 sets each side. 

In total you will complete 4 sets of each exercise on the left and 4 sets of each exercise on the right. 

Focus on driving hands to the ball, knee over toe and not falling sideways. Attack the ball. 

Main Drill 

Create a goal using two shoes or socks or cones or anything to signify the posts. Make goal 6 yards wide (wider if older) Place three cones or objects either side of the goal, staggered to come further forward each time. You will begin in the middle of the goal, touch the first cone and recover for shot. You will then touch the same cone on the opposite side and return for the shot. Working your way down the cones on both sides so you will receive 6 shots total in the set. 

• You will repeat this for 5 sets minimum. Serves should be varied. 

Cool Down 

Ensure you stretch or lightly jog for five minutes after the session. 

If parents/siblings are unavailable to serve adapt the session as best you can. Use static balls to dive on, use a wall to throw your own serve off or just concentrate on the footwork element in all drills. Ensure serves aren’t coming too early. Allow the gK to get still and set. 

Week 6 at home workout: https://youtu.be/ow_GJAnH6CU

Aim to complete this session at home three times during the week. You should focus on ball skills the other days that have been sent out by your coach. You can utilize any items available to act as cones. 

Warm Up

Complete a mix of the following: light jog/skip/sidesteps. Any dynamic stretching you need. 

Core Warm 

• 1 x 30 second high plank ball pull-throughs 
• 1 x 30 second bicycles with ball 
• 1 x 30 second hollow hold 

Repeat 3 times. If the rep scheme isn’t challenging enough add more time to push yourself. Concentrate on good form, keeping your core tight. 

Ball Familiarity 

• 20 ball around the hip 
• 20 ball around the knees 
• 20 ball around the ankles
• 20 hands behind to in front catches (if to hard allow ball to bounce once)

Repeat twice through, changing direction of pass arounds for second set. 

Handling Work 

Begin on your knees, in a good set position with your hands up and not sitting back on your heels. Complete the following: 

• 20 volleys/throws to the face
• 20 throws to the right for a collapse 
• 20 throws to the left for a collapse 

Now begin with one foot up in the kneeling position. Before the serve you will stand up to your normal set position as quick as you can before receiving a serve. Alternate which foot starts up each rep. (set of 20 would equal 10 reps left foot/10 repos right foot). Complete the following:

• 10 volleys/throws to the face
• 10 mid-height throws/volleys 
• 10 low serves for scoop
• 10 throws to the right for a collapse 
• 10 throws to the left for a collapse

Finally begin back on your knees again. Now you will again stand up as quick as you can to establish your set position. And complete the following: 

• 10 volleys/throws to the face
• 10 mid-height throws/volleys 
• 10 low serves for scoop
• 10 throws to the right for a collapse 
• 10 throws to the left for a collapse

 

Footwork 

Drill 1 Use objects to set up the following:     

x

GK x x x S

x

You will complete footwork through the cones before taking a serve that will be above waist height. Roll the ball back, complete footwork around either the right or left cone before receiving a second serve along the ground. Complete the following:

• 10 in/out through cones (5 each way)
• 10 forward shuffle through cones 

Complete 2 sets of this. Controlled tidy footwork. Hands and head stay still. 

Drill 2

Set two cones or objects 6 yards apart to create a goal. You will start in-line with one of the ones facing outward. On the servers shout you will recover to the center of the goal for a strike.

     x   x

GK ——>

 

              S

Complete the following: 

• 10 from the right cone
• 10 from the left cone

Complete this for 2 sets each side. Focus on head turning first. Look for when the server is about to serve so you can be still, set and ready.

Cool Down 

Ensure you stretch or lightly jog for five minutes after the session. 

If parents/siblings are unavailable to serve adapt the session as best you can. Use static balls to dive on, use a wall to throw your own serve off or just concentrate on the footwork element in all drills. Ensure serves aren’t coming too early. Allow the gK to get still and set. 

Week 5 at home workout: https://www.bbc.com/news/business-25489721

Aim to complete this session at home three times during the week. You should focus on ball skills the other days that have been sent out by your coach. You can utilize any items available to act as cones. 

Warm Up

Complete a mix of the following: light jog/skip/sidesteps. Any dynamic stretching you need. 

Core Warm 

• 1 x 20 sit-ups with ball being held straight above head
• 1 x 10 Straight leg raises with ball outstretched behind
• 1 x 20 Russian twists (1=L+R)

Repeat 3 times. If the rep scheme isn’t challenging enough add more reps to push yourself. Concentrate n good form, keeping your core tight. 

Ball Familiarity 

• 50 finger taps taking the ball low as possible then high as possible
• 20 finger taps around R leg
• 20 finger taps around L leg
• 10 finger taps figure 8’s
• 20 one hand in front one hand behind catches (if to hard allow ball to bounce once)

Repeat twice through, changing direction of pass arounds for second set. 

Handling Work 

Same as last week. Grab a ball and use either a wall or have a server (parents/sibling) and complete the following:

1 minute on 20 sec off for 3 sets for each technique. 

• Volley/throw for high catch (W)
• Volley/throw for mid-hight catch 
• Pass/roll for low scoop 

Concentrate on good set position. Feet shoulder width apart, knees slightly bent, hands in-line of body pushed out in front slightly, weight on the balls of your feet. 

 

Footwork 

Drill 1

Set up a small square (4x4) Start with ball in the hands in a good set position in the middle of the square. You will sidestep and place the ball outside the square before returning to the middle for a shot (if no server available pause for 2 seconds holing your set position). After shot you will sidestep back to ball, then sidestep with the ball to the other side of the square, placing it down and returning to the center for another strike. 

You will complete 5 sets of this. 90 seconds work, 30 seconds rest. 

Do not cross your feet. Keep your chest facing forward towards the server, hands as still as possible in the set position. 

Drill 2

Use objects or cones to set up like this:      GK  x x x 

You will move in/out laterally of the cones before diving on a static ball, or if a server is available they will hit the ball for you to dive. Concentrate on driving hands to the ball, knee over toe and keeping your weight off your heels. Think about the diving drills we did last week and continue to work on that form. 

You will complete 6 reps each side for a total of 5 sets. (1 set = 5 reps one way diving to left then 5 reps one way diving to the right)

 

Cool Down 

Ensure you stretch or lightly jog for five minutes after the session. 

If parents/siblings are unavailable to serve adapt the session as best you can. Use static balls to dive on, use a wall to throw your own serve off or just concentrate on the footwork element in all drills. Ensure serves aren’t coming too early. Allow the gK to get still and set. 

Week 4 at home workout https://youtu.be/w8UFIIW2aUU. 

Aim to complete this session at home three times during the week. You should focus on ball skills the other days that have been sent out by your coach. You can utilize any items available to act as cones. 

Warm Up

Complete a mix of the following: light jog/skip/sidesteps. Any dynamic stretching you need. 

Core Warm 

• 1 x 20 sit-ups with ball being held straight above head
• 1 x 20 Russian twists (1=L&R)
• 1 x 20 Bicycle with ball (1=L, 1=R)

Repeat 3 times. If the rep scheme isn’t challenging enough add more reps to push yourself. 

Ball Familiarity 

• 50 finger taps 
• 20 pass around R leg
• 20 pass around L leg
• 20 figure eight pass around
• 20 pass around hips 

Repeat twice through changing direction of pass arounds for second set. 

Technical 

Drill 1

Grab a ball and use either a wall or server and complete the following:

1 minute on 20 sec off for 3 sets

• Volley/throw for high catch (W)
• Volley/throw for mid-hight catch 
• Pass/roll for low scoop 

Concentrate on good set position. Feet shoulder width apart, hands in-line of body pushed out in front slightly, weight on the balls of your feet. 

Drill 2 

You will need to place 2 balls or objects to dive on either side in front of you at a comfortable distance for you. Once set up you will complete the following movements for five reps each side:

• -On your knees dive to each ball. Starting back in the middle each time. 

(work on hands behind ball, driving to the ball, head low and eyes fixed on ball.)

• -On your knees with one leg up. The leg the is up is the side you will dive.

(work on driving through the front leg, pushing the knee over toes, hands drive to the back of the ball)

• Standing set position. (drive through the front foot, get the head low, ends behind the ball) 

Repeat these movements for a total of 3 sets. 

Remember this is all about correct technique. Get a feel for the technique, work on attacking the ball and pushing the weight through your front foot, with hands leading to the ball.

Footwork Fitness Finisher 

Get at least 6 objects and lay them out to act like a ladder and place two balls/objects either side at the end like below:      

                               O

GK  x x x x x x              

                               O

Complete the following: 

• Forward shuffle through cones. Shuffle in line to one ball at the end and forward scoop it. 
• Forward shuffle through cones. Dive on to one ball at the end. 
• In/Out lateral shuffle. Shuffle in line to one ball at the end then forward scoop it. 
• In/out lateral shuffle. Dive on to one ball at the end. 

You will complete each exercise for 60 seconds. Rest 20 seconds then move on to the next exercise. Repeat this twice through. For in/out lateral, switch sides each time. REMEMBER work on good technique. Keep footwork controlled, hands in set position, look up at ball as much as possible. Do not rush the dive. Think about the proper technique you have worked on. Do not cross feet! 

Cool Down 

Ensure you stretch or lightly jog for five minutes after the session. 

If parents/siblings are unavailable to serve adapt the session as best you can. Use static balls to dive on, use a wall to throw your own serve off or just concentrate on the footwork element in all drills. Ensure serves aren’t coming too early. Allow the gK to get still and set. 

Week 3 at home workout https://youtu.be/uicP68xLvBU. 

Aim to complete this session at home three times during the week. You should focus on ball skills the other days that have been sent out by your coach. You can utilize any items available to act as cones. 

Warm Up

Complete a mix of the following: light jog/skip/sidesteps. Any dynamic stretching you need. 

Core Warm 

• 1 x 20 sit-ups with ball being caught or held. 
• 1 x 20 side to side catch/sit-ups 
• 1 x 10 controlled feet off ground sit-ups 

Repeat 3 times. 

Footwork and Handling

Drill 1 

Use cones or any items available such as socks to create a mini goal about 4 yards apart (adjust if needed). You will start in the middle each time and complete the following: 

• Shuffle around R cone and back to center for serve x 10 
• Shuffle around L cone and back to center for serve x 10
• Figure of 8 shuffle finishing at the center for a serve x 6 

If possible have a sibling/parent serve you each time. You should repeat the sequence above three times: 

• First set serve for W
• Second set serve mid-height 
• Third set serve for low scoop 

Ensure you are fully set and ready before receiving the serve. Focus on tight, controlled footwork. Do not cross your feet. Keep hands in a good set position and still as possible. Go around the front of the cone and step into your serve so you are off your goal line. 

Diving

Place 4 cones in a row with about 5 yards spacing in between. Opposite each cone about 5 yards away place a ball or an item you can dive on. GK will begin in the middle of the cone and ball, shuffle around the cone and dive onto the ball. Repeat around each cone and ball for one full set. Complete the following sets:

• Dive on static ball x 4 sets each side. 
• Hold ball for collapse save x 4 sets each side. (keep a target you must dive passed to ensure you don’t cheat). 
• Receive a live low ball to dive on x 4 sets each side.
• Receive a live mid-height ball for a collapse x 4 sets each side. 

In total you will complete 4 sets of each exercise on the left and 4 sets of each exercise on the right. 

Focus on driving hands to the ball, knee over toe and not falling sideways. Attack the ball. 

Main Drill 

Create a goal using two shoes or socks or cones or anything to signify the posts. Make goal 6 yards wide (wider if older) Place three cones or objects either side of the goal, staggered to come further forward each time. You will begin in the middle of the goal, touch the first cone and recover for shot. You will then touch the same cone on the opposite side and return for the shot. Working your way down the cones on both sides so you will receive 6 shots total in the set. 

• You will repeat this for 5 sets minimum. Serves should be varied. 

Cool Down 

Ensure you stretch or lightly jog for five minutes after the session. 

If parents/siblings are unavailable to serve adapt the session as best you can. Use static balls to dive on, use a wall to throw your own serve off or just concentrate on the footwork element in all drills. Ensure serves aren’t coming too early. Allow the gK to get still and set. 

Week 2 at home workout. https://youtu.be/GA0PdVgwmBU. Press CC button to see each exercise described. 

 

Aim to complete this session at home three times during the week. You should focus on ball skills the other days that have been sent out by your coach. You can utilize any items available to act as cones. The workout is footwork and basic handling focused. 

 

Warm Up

Complete a mix of the following: light jog/skip/sidesteps. Any dynamic stretching you need. 

Footwork 

Drill 1 

Use cones or any items available such as socks to create a ladder for yourself. Carry out all footwork exercises whilst holding a soccer ball if possible. If not, focus on keeping your hands in a good set position (hands pushed out slightly in front at a comfortable height). 

Complete each of the following five times each. Light jog back between each set. 

• In/Out lateral (face each way twice) 
• Forward shuffle 
• Backward shuffle 

Focus on keeping a good set position as you move. Controlled footwork. Don’t hit cones. Stay tight to cones. Small steps versus big steps. 

 

Drill 2

Use any item to create a 3x3 square (adjust dependent on age). Number the cones 1-4. Begin in the middle of the square and have a parent/sibling call out a random number. GK uses good footwork to touch the cone and returns to the middle of the square in their set position. 

• 2 minutes at one number at a time
• 2 minutes at two numbers at a time 

Repeat drill again but this time GK will use their footwork to go around the cone (staying tight) and then return to the center. 

 

Handling 

Continue to work within the square. This time once the keeper has returned to the center after reacting to the number called have a sibling/parent serve a ball. 

• 10 x W
• 10 x Mid-height 
• 10 x low scoop 

Repeat this drill for footwork around the cone like earlier. 

 

Main Drill 

Create a goal using two shoes or socks or cones or anything to signify the posts. Make goal 6 yards wide (wider if older) Place two objects 6 yards out from the goal in line with each post. Number them 1 and 2. Have a sibling call the number. GK will touch cone/object return to the goal and receive a random shot/throw/serve from sibling or parent. 

• 2 minutes work
• 1 minute rest 
• Repeat 5 times 

 

Cool Down 

Ensure you stretch or lightly jog for five minutes after the session. 

If parents/siblings are unavailable to serve adapt the session as best you can. Use static balls to dive on, use a wall to throw your own serve off or just concentrate on the footwork element in all drills. 

Week 1 at home workout.  

Aim to complete this session at home three times during this first week. You should focus on ball skills the other days that have been sent out by your coach. You can utilize any items available to act as cones. The workout is footwork and basic handling focused. 

Warm Up

Complete a mix of the following: light jog/skip/sidesteps. Any dynamic stretching you need. 

Footwork 

Use cones or any items available such as socks to create a ladder for yourself. Carry out all footwork exercises whilst holding a soccer ball if possible. If not, focus on keeping your hands in a good set position (hands pushed out slightly in front at a comfortable height). 

Complete each of the following five times each. Light jog back between each set. 

• 1 foot in each
• 2 feet in each 
• 1 foot in each laterally (face each way twice)
• In/Out lateral (face each way twice) 
• Forward shuffle 
• Focus on keeping a good set position as you move. Controlled footwork. Don’t hit cones. Stay tight to cones. Small steps versus big steps. 

Handling 

Utilize a parent/sibling if possible. Or you can use a wall to rebound. Dependent on level and skill of server they can use their feet or serve with their hands. 

• 2 x 30 reps for W catch 
• 2 x 30 reps for mid-height scoop 
• 2 x 30 reps for low scoop/long barrier 
• 2 x 10 collapsing save each side 
• 2x10 low save each side 

Main Drill 

This weeks main drill will be a combination of both footwork and handling. You will complete the forward shuffle through the cones each time before receiving a serve. If a server is not available then hold the ball in your hands and serve yourself off a wall if possible. 

Complete the following:

• 10 volleys/throws for W
• 10 strikes or rolls for low scoops 
• 10 low strikes (5 each side)
• 10 collapsing saves (5 each side)
• 10 random serves (high/low/wide)

Cool Down 

Ensure you stretch or lightly jog for five minutes after the session.