Goalkeeper needs to prepare for each game to be at his best to defend the net behind him during the course of a game. Here is a basic exercise that could be advised:

Jog (10 Minutes)
Start with an easy jogging, to warm your body up before you make any sudden movements that might cause you to pull a muscle.

The first five minutes should be a straight-ahead jog. The next five minutes should include a more active jogging in which you should begin shuffling, skipping, touching toes, etc. (all of this should be done without stopping).

Stretching (5 Minutes)
Stretching is something that everyone must do to prepare your muscles for a tough workout ahead. Make sure to stretch all major muscle group in a slow controlled stretch.

Handling (10 Minutes)
Start with straight-ahead volleys into your hands. Then, start to move from post to post as balls are being served to your hands as you reach each post. Next, have the server play balls along the ground as you continue to shuffle from post to post. Make sure that there is no diving during this part of the handling. You are just trying to work on smoothly receiving shots into your hands. Take a minute to rest so you are fresh and ready for you next set. Next, have the assistant play balls out of his/her hands up towards the upper corners of the net so you have to jump for the service (make sure service is not too far as you do not want to overextend ourselves at this point in the training). Rest a little and stretch some more.

Easy Diving/ (30 Minutes)
While seated, have the server toss or kick balls to both your right and left using proper catching technique. Obviously, catch the ball and return back to the server. Then, switch from side to side and take about 20-30 repetitions.

Next, from a standing position, have the server play balls off the ground at mid-range height to your right side only (take 6-10 reps). Then, perform above drill to your left side. After that, perform the above drill while alternating from side to side.

Finally, perform the previous three drills over but have all balls served on the ground.
Now, place six markers on the ground in a line and about two feet apart from each other. At the end of the cones, put two cones about six yards apart from each other to simulate two goalposts. The goalposts will be located at the end of the markers.

Then, shuffle through the markers. As you get to the end, step into the goal and have the assistant place balls at mid-range height to your right side. Catch each serve and return it to the server. Then, go back to first cone and start over (take 6-10 reps).

Think it’s over yet? You haven’t even started. Perform above drill to your left side, then do it while alternating from side to side. After that, perform previous three drills over again, but have all balls served on the ground.

Power Diving (10 Minutes)
This kind of training will really help your body to fly for those tough shots in the corners of the goal. Place a cone one yard inside each goalpost on the goal line. You should start in the middle of the goal and the server should start somewhere between the penalty spot and the 18-yard line, depending on the accuracy of the server. When the assistant says to start, the goalkeeper should shuffle as quickly as possible to the cone on the left, and as the goalkeeper touches the cone, the server should toss the ball to the opposite post.

The assistant should make it a shot that is difficult for the goalkeeper to get to, but not so difficult that a full-out lunge would not do the trick. Do two in a row, come back to the center of the goal, take about five seconds and start in the other direction (take 6-10 reps).

For the next drill, the server should have six to eight balls lined up on the penalty spot. When the assistant says go, the first ball should be served to the right of the goalkeeper, making the goalkeeper dive to make the save either by catching the shot or parrying the shot and immediately serve the next ball the opposite side of the goal and repeat with all six to eight balls.

Crossing (10 Minutes)
A good training session wouldn’t be complete without receiving a number of crossed balls from different angles, heights and speeds.

Start with your server playing a ball into the box from each side of the penalty area. Try and catch each ball at its highest point possible. If there are others around during your training, ask them to come and stand in and around the six-yard box, as this will give you some distraction while handling crosses and make it more like a game situation.

Fitness General
Goalkeepers have to be as fit as any other player on the field. Fitness is also important for preventing injury. So, they have to run and participate in a team fitness training also.

Goalkeeper Fitness Special
Start on the goal line and sprint to the six-yard box; back to the goal line; then to the penalty spot; back to the goal line; then to the top of the 18-yard box and back to the goal line. Take a minute rest and then perform the same exercise a few more times.

Cool Down (5-Minute Stretch)
Stretching after training is just as important as stretching before training.
Make sure to stretch all major muscle groups and take a light jog to cool down. Don’t be afraid to do 50 push-ups and 150 sit-ups either–strength training is important for preventing injury.

Goalkeeping is all about consistency, and if you train every day, you need to have a work out that you are comfortable with.

Author Bio: The site is designed to introduce basics of soccer. The object of the game is to score by driving the ball into the opposing goal. The goalies are the only players allowed to use their hands or arms to propel the ball.Visit Soccer Goalkeeper Eqipment to learn about the Game and Gear.

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