8 on-line video skills sessions created by Paul
Blodgett, one of the most respected GK coaches
in the North East. Each 30 minute session includes
video examples of each exercise.
Take a look at session #1 below.
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Repeat each session a minimum of 2-3 times per week before moving on to the next session.
You should increase the speed of the exercises each time you repeat the session.
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Warm up
This warm up should last 2-3 minutes & should be used before training sessions & matches.
Cones are set up 8 yards apart. Each activity is done 2 times.
Activities: Jog, gates, leg sweeps, long kicks, lunges, skipping arm circles, arm swings,
sprint, shuffle, carioca
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Step/set (laterial movement)
This activity simulates moving with the ball as it moves around the box.
#1 Start with cones 1 yard apart. Step/set left then step/set right-back & forth
#2 Move cones 2 yards apart. Step/step/set left then step/step/step/set-back & forth
3 sets :40 seconds each :20 rest in between each set for each activity
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Footwork Pattern
Purpose of this exercise is to practice footwork and end in a set position.
Gk should strive for fluid,balanced movement with speed and nailing the set position.
Activity #1 Cross over step into a set position; cones placed 3yds apart
Activity #2 Chop step into a set position: 4 cones set 1yd apart
3 sets :40 seconds each :20 rest in between each set for each activity
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Low Ball Progression HL
Purpose of this activity is to develop the proper form for catching all low balls. This is a hand/eye type
of drill, not necessarily one that would be good for a game, especially for young keepers, but it teaches
the proper low ball catching form.
1 Set=10 times then rest :30 seconds. Complete 3 sets.
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Low Ball Progression Chest Down
Purpose of this activity is to work on proper low ball catching form, and this is a
save that is used in a game for low balls at the keeper. The progression used in the
video is the same as the Hands Low progression above, except the keeper brings the
ball into the chest this time. GK is to stay down in the final catch for 1 sec to
build muscle memory as above.
1 Set=10 times then rest :30 seconds. Complete 3 sets.
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5 Cone Fast Footwork Activity
This activity is all about fast feet and change of direction. During the short
distances, the hands should remain steady; when the GK sprints to the last cone,
the arms start pumping. Several steps should be taken between each cone, not large steps;
it’s all about short and quick foot movement.
5 cones are used. Distance between short cones is 3yds and placed in pattern seen in the video.
Final cone is place 6yds straight out from the start cone.
6X’s (3X’s starting right and 3X’s starting left) (3:00)
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Planks (core conditioning)
3 X’s holding plank for :30 each/:15 rest (approx 2:00)
