GOALKEEPING FITNESS
For a goalkeeper, fitness will be one of the most important parts of their make-up. It will determine ultimately how much of a chance a goalkeeper will have of becoming a professional. Goalkeepers are no longer just goalkeepers, they are in effect atheletes. They are required to have speed, balance, agility and co-ordination which is second to none. The sad truth is that many professional clubs nowadays don't want the goalkeeper who lacks in stature and height. However, if you do fall under that category do not give up...By working on aspects of your game with determination you can bring yourself to advantages over goalkeepers who have the benefit of height.
Below you will find various practices and drills that you can use to increase your levels of fitness. They are all relative to your position as a goalkeeper.
1. Ladder Work:
Using ladders will not only improve your footwork but your general fitness over short distances. Once you have mastered the different techniques when working through the ladders, it is important, if you want to work on your fitness, to put emphasis on the speed and intensity in which you carry out the exercise. So, take the first set slowly to get the footwork correct then increase the tempo. It is important that when you complete one set you rest for a set time to prepare you for the next repetition.
Single steps (in each space)
Double steps (in each space)
Side steps (two feet in each space)
Icky Shuffle (one foot out, two feet in..each space)
Backwards Icky shuffle (one foot out, two feet in..each space)
For each of the above footwork techniques, work for a set of six carried out at a rapid rate and then rest for thirty seconds. Repeat each set of six three times.
2. Ladder Work, with Footballs:
Now that the footwork has been worked at this high pace, it is important that it is put in to match relative situations. To do this, incorporate a football into the footwork so that there is an end product. Again, work these drills in sets so that they are measurable and work at a high intensity to work on the fitness side of your game.
Single steps finishing off at the end of the ladder with a volley from the server at the goalkeepers face. (You can then change the service so it is struck at the midrift and then the feet to encourage the use of different techniques.)
Side steps finishing off with a diving save in the direction the goalkeeper is working through the ladder. (Again you can vary the service making the keeper work at high saves and low saves. Make sure that the direction in which the goalkeeper is facing changes so that they work both sides of the body when diving.)
Adapt the Icky Shuffle so each time the keeper emerges on the right side of the ladder they go straight in to a diving save. ( Don't forget to work the keepers left and right side.)
3. Sprint Work:
A goalkeeper needs to have the ability to sprint at a reasonable speed. We are not talking about the 100m sprint but over a lot shorter distance. The goalkeeper may be required to sprint to the edge of their box to smother the ball, or sprint out of the box to sweep up behind the defence. For this the goalkeeper could effectively be carrying out shuttle runs. We can incorporate this in to various drills which are match realistic and will improve the keepers fitness and speed.
Shuttle runs (To the first line and back, second line and back etc...)
Shuttle runs, but this time place five balls, one ball on each shuttle line. The keeper must attack each ball as if they were diving at a forward feet.
Shuttle runs, this time a server needs to throw the ball for the goalkeeper to take at the highest point. Once caught the keeper must throw the ball back to the server, retreat to the first line and then proceed to the next line etc....
