Key Warm-Up Exercises

Warm-up exercise are movements generally done before more intense activities to prepare the body and mind in order to prevent injuries and improve performance.

The warm-up should cover all challenges that the goalkeeper will face in the game. Start with simple saves, aiming the ball at the keeper so he/she starts feeling comfortable grasping the ball. Then progress to the more difficult ball collecting that requires more footwork and positioning.

Regardless of the keeper, the warm-up needs to include the following 10 exercises:

•Volleys or drop kicks for the goalkeeper to handle

•Stationary low balls (the keeper is on the ground and just rocks up and down to save low balls)

•Mid-range balls served out of the hand

•Shots from angles

•Shots from distance

•Crosses from deep, corner flag area

•Crosses from high, up the touchline

•Back passes: first-time clearance, two-touch blocks

•Punts, drop kicks, and sidewinder volleys

•Anything that the keeper thinks will help him to be prepared to play

Remember exercises should be done after the keeper has performed his running and stretching. The following confidence building exercises can be used in practice or as part of a pregame warm-up.