Austin Hearts FC — Goalkeeper Development Program

Outcomes

• ✓The keeper can adopt a correct set position — weight forward on balls of feet, knees slightly bent, hands at hip height — before every ball is struck.
• ✓The keeper can shuffle, crossover-step, and collapse-step to track lateral movement without crossing feet.
• ✓The keeper can collect a chest-height ball cleanly using a W-catch/contour grip with fingers spread behind the ball.
• ✓The keeper can receive low, mid, and high services and bring each ball safely into the body.

Equipment

• Full-size or age-appropriate goal
• 6 training balls
• 8 flat cones
• 4 agility poles
• Goalkeeper gloves
• Pinnies

Run of show

1. 1. Warm-Up & Handling Activation

   10m

   Set up: Keeper stands 3 yards in front of the goal centre. Coach stands 5 yards away with a ball in hand. Four flat cones form a 4×4 yard square around the keeper as a positional reference.

   How to run it: Begin with 2 minutes of dynamic movement: high knees, hip openers, arm circles, and light lateral shuffles inside the cone square. Progress to stationary handling: coach serves 10 chest-height balls underhanded, keeper catches each with a W-catch and returns the ball on the ground. Advance to keeper shuffling left and right between the two side cones before each serve so that hands are already up in set position when the ball arrives. Finish with 6 light overhead serves to promote the contour grip and safe ball-to-chest pull-in.

   • ›Fingers spread, thumbs nearly touching behind the ball — no 'basketball' catch with palms.
   • ›Eyes track the ball from the server's hands all the way into the gloves.
   • ›Reset immediately to set position after every catch — do not relax between reps.

2. 2. GK Technical Practice

   20m

   Set up: Set up four agility poles in a straight line 1 yard apart, 3 yards in front of the goal line. Coach stands at the edge of the penalty area with a basket of 6 balls. A second server (assistant or parent volunteer) stands on the opposite side at 45 degrees.

   How to run it: Part A — Footwork circuits (8 min): Keeper weaves through the agility poles using a forward-and-back shuffle, returns through on the outside, and arrives at set position on the goal line as the coach calls 'set.' Repeat 8 times, varying the exit direction. Part B — Handling at height (12 min): From a standing start on the goal line, coach throws a ball at one of three heights (low, mid, high) called out only as the ball leaves the hand. Keeper must set feet before catching. Low balls: keeper bends at knees and hips, scoops with hands underneath, pulls ball to chest. Mid balls: W-catch at chest to chin height. High balls: contour grip, arms slightly extended, bring ball to chest in one smooth motion. Serve 20 balls total, alternating heights randomly.

   • ›Keeper should call 'keeper's ball' audibly on every catch — build the verbal habit now.
   • ›On low balls, do not reach with straight legs — knees must bend so the body is behind the ball.
   • ›Watch for the 'snatch': hands must move to the ball, not wait for the ball to arrive.

3. 3. Functional Practice

   20m

   Set up: Mark a penalty area with cones. Coach stands at the penalty spot with 8 balls. Two field players stand on the penalty-area edge and act as passive pressure — they jog toward the keeper after each shot but do not contest the catch.

   How to run it: Coach serves or strikes (low pace) at varying heights and angles across the face of the goal. Keeper must move from a central starting position, adopt set position as the shot is about to be made, and collect cleanly. After each clean catch, keeper immediately distributes underarm to one of the two field players and sprints back to starting position. If the keeper drops or parries, practice a quick recovery and re-set. Complete 4 rounds of 5 shots (20 total). On rounds 3 and 4 the field players provide light verbal pressure ('Keeper! Mine!') to simulate match noise.

   • ›Starting position: keeper should be on or just inside the six-yard box when the ball is in the central third — not glued to the goal line.
   • ›After collecting, scan before distributing — where is the open player?
   • ›Parry only when the ball cannot be caught safely; always parry to the side, never back to centre.

4. 4. Game / Match Application

   20m

   Set up: 3v3 small-sided game on a 30×20 yard pitch with two full-size goals. One goalkeeper in each goal. Plenty of balls around the perimeter so play restarts quickly.

   How to run it: Play three 6-minute periods with 1-minute breaks. The rule constraint is that every goal scored must come from a shot, not a tap-in: strikers must shoot from at least 8 yards. This forces the keeper to face 'real' shots and apply the set position, footwork, and handling learned today. During breaks, coach pulls both keepers together for a 60-second recap on one key coaching point observed in that period.

   • ›Is the keeper in set position before every shot, or still moving?
   • ›Are they calling 'keeper's' on all catchable balls, or staying silent?
   • ›Look for correct handling technique — penalize with a re-take if the ball is dropped but the technique was poor.

5. 5. Cool-Down & Review

   5m

   Set up: Keeper sits or stands relaxed in front of the goal. Coach faces them.

   How to run it: Guide the keeper through 3 minutes of gentle static stretching: hip flexors, hamstrings, shoulders, and wrists. Finish with a 2-minute Q&A: ask the keeper to describe the W-catch grip in their own words, where their weight should be in set position, and one thing they want to do better next session.

   • ›Reinforce the vocabulary: set position, W-catch, contour grip, starting position.
   • ›Praise specific technical improvements noticed today — confidence is part of GK development.

Outcomes

• ✓The keeper can smother a low driven shot by getting behind the line of the ball and securing it with hands-first technique and body as a second barrier.
• ✓The keeper can stop a mid-height shot with a clean W-catch and immediate clutch to the body.
• ✓The keeper can tip or catch a shot aimed above shoulder height without overextending and losing balance.
• ✓The keeper can parry a ball that cannot be held safely out wide and away from the danger zone.

Equipment

• Full-size or age-appropriate goal
• 8 training balls
• 6 flat cones
• 2 agility poles
• Goalkeeper gloves
• Shooting targets (corner flags or cones)

Run of show

1. 1. Warm-Up & Handling Activation

   10m

   Set up: Keeper starts on the goal line, coach 8 yards away. Two cones mark the width of the six-yard box.

   How to run it: Open with 2 minutes of dynamic activation: leg swings, lateral bounds within the six-yard box, arm circles, and two-footed jumps. Move into a progressive catching ladder: coach serves 5 balls rolling on the ground (low), 5 balls at chest height (mid), and 5 balls above the head (high). Between each serve the keeper moves laterally one step and returns to centre. Focus is purely on clean hands and correct body behind the ball.

   • ›Low balls: kneel on the rear knee as a last resort — primary technique is to bend at waist and knees and get hands under the ball.
   • ›High balls: arms extend in a V-shape, catch at the highest comfortable point, do not wait for the ball to come down.

2. 2. GK Technical Practice

   20m

   Set up: Three zones marked by cones: Zone A (floor-to-ankle), Zone B (knee-to-shoulder), Zone C (above shoulder). Coach stands at the penalty spot. A second helper stands wide on the 18-yard line to feed balls back quickly.

   How to run it: Round 1 — Low shots (6 min): Coach strikes or pushes firm ground shots, keeper identifies zone and uses the smother technique: step into line, hands first with palms facing the ball, body completes the barrier. Round 2 — Mid shots (7 min): Shots aimed between knee and chest; keeper catches with W-catch, wraps around ball, drops chin to chest. Round 3 — High shots and tip-overs (7 min): Shots aimed at shoulder height and above; keeper either catches at full extension or tips over the crossbar using fingers (not palm). On tip-overs, coach emphasises the keeper must land safely and spring immediately back to their feet.

   • ›'Commit, contact, clutch' rhythm on all saves: step to commit, hands make contact, clutch ball to body.
   • ›Hands always arrive before the body — the body is the safety net, not the first line.
   • ›On any parry, redirect to the corner, never back to the central shooting lane.

3. 3. Functional Practice

   20m

   Set up: Four shooters rotate at the edge of the penalty area. Cones mark shooting lanes 5 yards apart across the front of the box. Coach stands centrally to direct which shooter goes next.

   How to run it: Keeper faces a rapid-fire rotation: each shooter takes one strike then joins the back of the queue. Shots are taken from different angles and heights — keeper must read the body shape of the shooter before the ball is struck. After 10 shots, introduce a 'reaction round': coach holds the ball up and the keeper shuffles to a cone on the 6-yard line; coach then points to a shooter who strikes immediately, giving the keeper minimal set time. This simulates saves made from poor starting positions.

   • ›Watch footwork as the shot is struck — are feet still or does the keeper jab-step to load before diving?
   • ›Keeper should not guess the corner; read the hips and standing foot of the shooter.
   • ›Praise the brave decision to hold a stinging shot, not just the clean catch.

4. 4. Game / Match Application

   20m

   Set up: 4v4 game including goalkeepers on a 40×25 yard pitch. Goals are full-size. A 'shooting zone' is marked 10 yards from each goal — all shots must come from within this zone.

   How to run it: Play three 6-minute rounds. The constraint (shooting zone) ensures the keeper faces realistic, close-range shots similar to the technical practice. After each goal conceded, the keeper must call out which zone the shot was in and whether they could have held it. This builds analytical self-awareness. Coach logs two keepers' saves by height zone to give post-session feedback.

   • ›Is the keeper moving onto the balls of their feet as the shot is loading?
   • ›Are they recovering quickly after a parry to prevent a rebound goal?
   • ›Positive body language after a goal — reset and stay focused.

5. 5. Cool-Down & Review

   5m

   Set up: Quiet area next to the goal.

   How to run it: Static stretches for the hips, back, and wrists (3 min). Review (2 min): ask keeper to demonstrate the W-catch grip with their hands in the air. Coach corrects if necessary. Set one individual target for next session.

   • ›End every session on a positive — name one save made today that showed excellent technique.

Outcomes

• ✓The keeper can perform a collapse dive to a ball within one yard, landing on their side without losing the ball.
• ✓The keeper can execute a full extension dive to a ball outside arm's reach, leading with hands and landing on the hip and thigh, not the elbow.
• ✓The keeper can parry a ball beyond catching range to the wide side of the goal using a flat palm.
• ✓The keeper can regain their feet and return to set position within two seconds of landing.

Equipment

• Full-size or age-appropriate goal
• 8 training balls
• Crash mat or thick foam pad (optional for younger keepers)
• 6 flat cones
• Goalkeeper gloves
• Pinnies

Run of show

1. 1. Warm-Up & Handling Activation

   10m

   Set up: Flat surface (grass preferred). No goal needed for first part. Crash mat placed beside the goal if available for younger groups.

   How to run it: Begin with 3 minutes of side-rolls: keeper kneels on both knees, rolls to one side, both arms reach toward the ground, they roll fully onto their hip, and spring back up. Progress to standing side-falls: keeper stands, tips sideways slowly, lands hip-to-shoulder (never elbow), springs up. Coach demonstrates safe landing mechanics before keepers attempt it. Finish with 6 stationary catches at knee height on each side to prime the arms.

   • ›Landing sequence: hands first, hip, thigh — never elbow or shoulder point.
   • ›Keep the ball in two hands all the way through the fall — no one-handed cradle on landing.

2. 2. GK Technical Practice

   20m

   Set up: Keeper stands central on the goal line. Coach kneels 3 yards away with balls to each side. Cones mark a 2-yard boundary on each side of the keeper.

   How to run it: Stage 1 — Collapse dives (8 min): Coach rolls balls just outside the keeper's standing foot, keeper performs collapse dive — push off standing foot, drop leading knee, hands first, land on hip. Do 6 reps each side. Stage 2 — Extension dives (12 min): Coach throws balls 2–3 yards to the side at mid-to-low height. Keeper takes one lateral shuffle step and then dives, fully extending through the air with hands leading. Coach insists on a spring-up after each save. Progress to the same drill with the keeper beginning in a slightly off-centre position so they must also adjust their angle before diving.

   • ›Push off the near foot, not the far foot — the load comes from the leg closest to the ball.
   • ›Hips must rotate through — keeper should land facing upfield, not face-down.
   • ›After landing, the bottom hand cups under the ball and the top hand presses over it to secure.

3. 3. Functional Practice

   20m

   Set up: Keeper in goal. Shooter stands at the penalty spot. Two additional balls placed on cones at the corners of the six-yard box.

   How to run it: Shooter strikes a ball toward one corner at low-to-mid height, keeper dives to save. Immediately after landing, keeper must sprint to touch one of the two balls on the cones (simulating a recovery run) before a second shot is fired from a different angle by the coach. Run 10 save-and-recover sequences. In the final 5 sequences, the second ball is played in by a server from the wide channel to simulate a rebound cross — keeper must save, recover, and then deal with an incoming ball.

   • ›Recovery speed is a technique, not just fitness — watch that the keeper spins their hips to face upfield the moment they land.
   • ›Both feet must hit the ground before the keeper tries to save the second ball.
   • ›Parry wide on any ball the keeper cannot hold after a dive.

4. 4. Game / Match Application

   20m

   Set up: 4v4 + GKs on a 35×25 yard pitch. Wide zones marked on both flanks to encourage wide play and angled shots.

   How to run it: Normal play with the additional rule that any shot from the wide zones scores double, incentivising attackers to move wide and forcing the keeper to dive across their body frequently. After each save, the keeper must roll or throw the ball quickly to restart — no dead balls, no goalkeeper holding. Coach emphasises live recovery between plays.

   • ›Are keepers recovering to set position between attacks or staying down?
   • ›Watch for the correct diving foot — keepers should not always dive off the same foot.
   • ›Reward brave full-extension dives even if the ball is not held.

5. 5. Cool-Down & Review

   5m

   Set up: Keeper sits at the goal line.

   How to run it: Wrist rotations, hip-flexor stretch, glute and IT-band stretch (3 min). Review (2 min): keeper and coach talk through one well-executed dive from the session — what was correct and what can be refined.

   • ›Note any keeper favouring one side — plan extra reps to the weaker side next session.

Outcomes

• ✓The keeper can claim a cross at the highest point using two hands and a strong knee drive, calling 'keeper's!' before and during the jump.
• ✓The keeper can read the flight of a ball from a wide angle and decide within one second whether to claim or hold.
• ✓The keeper can punch a ball to safety when claiming is not possible, using a two-fist punch directed to the corner.
• ✓The keeper can organise defenders verbally before and after a wide ball is delivered.

Equipment

• Full-size goal
• 8 training balls
• 6 flat cones
• 2 tall agility poles (or corner flags)
• Goalkeeper gloves
• 4 pinnies

Run of show

1. 1. Warm-Up & Handling Activation

   10m

   Set up: Keeper starts on the goal line. Coach stands 6 yards out and lofts balls with varying height and pace.

   How to run it: Begin with 2 minutes of footwork around the six-yard box: forward, lateral, and diagonal movement to get the legs warm. Then run the 'clock drill': coach calls a clock position (e.g. '3 o'clock') and lofts a ball to that area; keeper sprints to claim at the peak of their jump. Repeat 8 times at different clock positions. Emphasis is on vocal call and two-hand claim, not save outcome.

   • ›Call 'keeper's!' as the ball leaves the server's hands — not when it arrives.
   • ›Drive the non-kicking knee up to generate height and protect from contact.

2. 2. GK Technical Practice

   20m

   Set up: Tall poles placed at the edge of the six-yard box to simulate wide attackers. Crosser stands at the corner-flag position with 8 balls. One passive defender stands near the back post.

   How to run it: Crosser delivers 10 inswinging and 10 outswinging balls alternately. On each, the keeper must start on or near the near post, read the delivery, communicate with the 'defender,' and either claim (calling loud) or set to punch if the flight is too flat. For claimed balls, keeper must land, look up, and distribute quickly by hand. For punched balls, coach checks direction — must reach outside the penalty area. After 20 deliveries, add a second passive attacker to run across the keeper's path to simulate real-game congestion.

   • ›Starting position for a cross: one step off the near post, facing the ball — not standing central.
   • ›Two-fist punch: thumbs side by side, contact through the bottom half of the ball, punch toward the touchline.
   • ›Land and hold — never drop a claimed cross, regardless of any contact.

3. 3. Functional Practice

   20m

   Set up: 5v3 overload in the final third. Five attackers (including a crosser in each wide channel) vs. three defenders plus the goalkeeper. Cones mark the penalty area.

   How to run it: Attackers play to create wide deliveries. Keeper must organise defenders verbally before each cross ('Mark your man! Far post covered?') and then make the decision to claim or not. The drill resets after each action. Run 15 crosses. In the final 5 reps, coach instructs the attackers to 'challenge hard' (within safe contact rules) so the keeper experiences aerial duels.

   • ›Keeper is the director of the box — their voice must be the loudest on every cross.
   • ›If claiming, do not hesitate; hesitation causes dropped catches or collisions.
   • ›After a punch clear, the keeper should immediately shout a defensive shape instruction ('Push up! Get tight!').

4. 4. Game / Match Application

   20m

   Set up: 6v6 + GKs on a full-width pitch (or 50×40 yards). Wide cones encourage teams to play wide before shooting.

   How to run it: Play two 9-minute halves. The constraint is that any goal scored directly from a cross (first-time finish after a cross) scores double. This incentivises both wide play and brave keeper claiming. Coach tracks how many times each keeper claims vs. punches and discusses the ratio in Cool-Down.

   • ›Is the keeper coming off their line with conviction, or creeping?
   • ›Are defenders being organised before the ball arrives wide?
   • ›Reward the keeper who claims under pressure — that bravery is a Heart of Midlothian value.

5. 5. Cool-Down & Review

   5m

   Set up: Keeper sits at the goal line with coach.

   How to run it: Shoulder and hip stretches (3 min). Review (2 min): coach shares the claim vs. punch ratio and asks the keeper to evaluate each decision. Together agree on a rule of thumb: 'claim when I can dominate the ball with two hands; punch only when the ball is too flat, too close to attackers, or too far from my starting position.'

   • ›Reinforce that a well-organised box reduces the number of difficult decisions the keeper faces.

Outcomes

• ✓The keeper can rush from their line to reduce the shooting angle to no more than a narrow slot before the attacker can shoot.
• ✓The keeper can hold their shape ('stay big') in a 1v1, resisting the temptation to go to ground too early.
• ✓The keeper can jab or block a shot with a low outstretched hand when the attacker attempts to slot the ball wide.
• ✓The keeper can smother the ball safely when an attacker attempts to dribble past, smothering with both hands over the top.

Equipment

• Full-size goal
• 8 training balls
• 8 flat cones
• 4 agility poles
• Goalkeeper gloves
• Pinnies

Run of show

1. 1. Warm-Up & Handling Activation

   10m

   Set up: Cones mark a channel 3 yards wide and 8 yards long leading directly toward the goal centre. Keeper starts on the goal line.

   How to run it: Keeper sprints forward to a cone placed at the top of the channel (simulating the first step out to cut the angle), plants, sets, and receives a firm underhand roll from the coach standing 5 yards beyond the cone. Keeper must collect, return the ball, and back-pedal to goal line. Repeat 8 times. Then add a simple two-touch footwork pattern (step-step-plant) before each roll arrives so the keeper's feet are always active.

   • ›When rushing out, accelerate early and decelerate into set position — arrive balanced, not at full sprint.
   • ›Body width: on arrival at the cone the keeper should fill the full visible goal from the attacker's perspective.

2. 2. GK Technical Practice

   20m

   Set up: Three cones mark distances of 6, 10, and 14 yards from the goal. An attacker (or coach) starts with the ball behind the 14-yard cone. No pressure from behind.

   How to run it: Stage 1 — Angle-cutting drill (8 min): Attacker dribbles slowly toward goal; keeper advances to the optimal distance (approximately 10 yards depending on ball speed). Coach freezes the attacker and asks: 'How much goal can the attacker see?' Keeper adjusts until the angle is correctly cut. Repeat 6 times at different entry angles (central, left channel, right channel). Stage 2 — Live 1v1s (12 min): Attacker at 14 yards receives a pass from the coach and drives at goal; keeper must advance, set, and save using spread, jab, or smother as appropriate. Rule: attacker must shoot by the time they reach the 6-yard line. Run 10 reps, alternating between a finesse shooter and a power shooter.

   • ›Come off the line early and fast — every yard of advance halves the angle.
   • ›Hold the set position and make the attacker decide — do not drop or dive on their first touch.
   • ›Spread saves: lead with hands, keep hips low, form a wide barrier across the ground.

3. 3. Functional Practice

   20m

   Set up: Three strikers line up 16 yards from goal. Two defenders stand at the edge of the penalty area, facing away from goal. Coach stands to the side.

   How to run it: Coach plays a through-ball, nominates one striker and releases them. Defenders turn and chase, but start slightly behind — giving a 1v1 with chase. Keeper decides when to commit. Run 12 repetitions, mixing ball speed (fast ground pass = keeper must rush; lobbed pass = keeper must read depth). Keeper must also communicate to the defenders: 'Leave it! / Stay! / Yours!' to simulate match decision-making.

   • ›On a lobbed through-ball, the keeper may need to come off the line at full pace to beat the attacker to the ball — this is a sweeper-keeper action, previewing Session 8.
   • ›Communication to defenders during a 1v1 is as important as the save itself.

4. 4. Game / Match Application

   20m

   Set up: 4v3 game including the goalkeeper on a 40×30 yard pitch, defending team playing with one fewer player to create through-ball opportunities.

   How to run it: Normal play with the rule that every goal scored in a 1v1 breakaway (last defender beaten) scores double. This naturally increases the frequency of 1v1 situations without artificial constraints. Coach counts keeper saves and talks through decisions at each stoppage.

   • ›Is the keeper staying on their feet long enough, or diving too early?
   • ›Are they communicating with defenders to prevent breakaways from developing?
   • ›Reward the save where the keeper made themselves look biggest — not just the dramatic dive.

5. 5. Cool-Down & Review

   5m

   Set up: Keeper relaxes at the goal line.

   How to run it: Hip-flexor, quad, and adductor stretches (3 min). Review (2 min): keeper identifies which 1v1 scenario was hardest today and what they would do differently. Coach reinforces the core principle: advance fast, set early, be patient.

   • ›Bravery in 1v1s is a cultural value at Austin Hearts FC — acknowledge courage explicitly.

Outcomes

• ✓The keeper can set a correct starting position along the arc of an imaginary semicircle centred on the goal, based on the ball's location on the pitch.
• ✓The keeper can adjust their position laterally in the goal without being caught flat-footed when the ball is switched.
• ✓The keeper can identify when to hold their position versus when to advance, based on the pace and trajectory of the ball.
• ✓The keeper can communicate their position verbally to defenders to co-ordinate the defensive line.

Equipment

• Full-size goal
• 12 flat cones
• 8 training balls
• Agility poles (4)
• Goalkeeper gloves
• String or rope to mark the GK arc (optional)

Run of show

1. 1. Warm-Up & Handling Activation

   10m

   Set up: Place four cones at different positions around the penalty area (left corner, left channel, centre-circle edge, right channel, right corner). Keeper starts centrally.

   How to run it: Coach points to each cone in turn; keeper moves laterally and forward/backward to set the optimal position relative to each cone (as though the ball were at that cone). After positioning, keeper calls out their position: 'Near post covered, far post open two yards.' Run through all five cones twice (10 reps). Keeper must move using shuffles and crossover steps, never walking.

   • ›The optimal arc: about 1–2 yards off the goal line for wide balls, up to 6 yards off for central balls — adjust for the age group.
   • ›Never turn your back on the ball to reposition — always side-shuffle or back-pedal.

2. 2. GK Technical Practice

   20m

   Set up: Lay out an arc of cones in a semicircle from post to post, approximately 3–6 yards off the goal line. This is the 'positioning arc.' Coach stands with a ball at the penalty spot. A helper moves a second ball to different positions around the arc.

   How to run it: Stage 1 — Arc walking (6 min): Keeper starts on the arc. Helper moves the secondary ball to different positions on the arc — keeper shuffles along it to stay directly between that ball and the goal centre. Coach checks that the keeper's body bisects the angle of the two goalposts every time they stop. Stage 2 — Shot from arc positions (14 min): Coach strikes a shot from the penalty spot after the helper has moved the secondary ball to a wide position. Keeper must adjust their position (as the secondary ball moves) and then react to the actual shot (from the penalty spot). This separates awareness of positional adjustment from actual shot reaction.

   • ›Set position on the arc: see both posts with peripheral vision — if you can only see one post, you are too wide.
   • ›Move laterally only in response to the ball moving, not in anticipation.
   • ›When the ball is beyond the penalty area the keeper can hold their starting position deeper — less aggressive advancement needed.

3. 3. Functional Practice

   20m

   Set up: Coach controls play from the side of the pitch, moving a 'live ball' around cones placed at six positions across the attacking third. Three passive strikers stand at various positions. Keeper in goal.

   How to run it: Coach moves the ball from cone to cone simulating a build-up sequence. With each move, the keeper adjusts position along the arc. When coach says 'shoot,' a nominated striker shoots from their current position. Keeper must already be in position before the shot. Run 20 sequences with varying ball locations. After 10, coach adds two live defenders to the setup so the keeper can practise verbal organisation simultaneously.

   • ›Keeper should be in final position before the shot is loaded — if still moving when contact is made, the starting position is wrong.
   • ›Check that the keeper is not drifting toward the near post side as a habit.

4. 4. Game / Match Application

   20m

   Set up: 5v5 + GKs on a 50×35 yard pitch. Full goals. Coach observes from the side.

   How to run it: Normal match play. Coach pauses the game three times per half when the ball is in the attacking third and asks the keeper to explain their current starting position and why. This mid-game coaching moment reinforces the analytical habit. When the keeper cannot justify their position, coach asks the rest of the group to suggest the correct spot — learning is shared.

   • ›Is the keeper adjusting with every pass or only when the ball is near the box?
   • ›Are they too deep (ball-watching from the goal line) or too advanced (exposed to lobs)?
   • ›Great positioning makes saves look easy — celebrate the unremarkable, well-positioned save.

5. 5. Cool-Down & Review

   5m

   Set up: Keeper and coach stand between the posts.

   How to run it: Calf, hamstring, and hip stretches (3 min). Review (2 min): ask the keeper to stand at their default starting position for a ball at the centre circle. Are they on the arc? Measure and discuss.

   • ›Internalising the arc takes many sessions — reinforce it in every future warm-up.

Outcomes

• ✓The keeper can deliver a rolling pass along the ground to a teammate within 15 yards with accuracy and appropriate pace.
• ✓The keeper can execute a sidearm (javelin) throw to a receiver 15–25 yards away, keeping the ball below knee height on arrival.
• ✓The keeper can throw overarm to switch play 25–35 yards to a wide player with purpose and control.
• ✓The keeper can scan, choose the right distribution method for the situation, and deliver within three seconds of collecting the ball.

Equipment

• Full-size goal
• 8 training balls
• 8 flat cones
• Goalkeeper gloves
• Pinnies
• Measuring tape or cone markers at 10, 20, 30 yards

Run of show

1. 1. Warm-Up & Handling Activation

   10m

   Set up: Keeper stands central, coach and two players stand at 10, 20, and 30-yard cone markers in line.

   How to run it: Round 1: keeper rolls the ball underarm to the 10-yard cone, receiver rolls it back. 6 reps each hand. Round 2: keeper throws sidearm to the 20-yard receiver, receiver passes back on the ground. 6 reps. Round 3: keeper throws overarm to the 30-yard receiver, receiver volleys back (or returns on the ground). 4 reps. No coaching yet — just movement and feel for the ball.

   • ›Grip the ball on the side — do not cup it from below for throws, which generates unwanted backspin.

2. 2. GK Technical Practice

   20m

   Set up: Three 'target gates' (two cones 2 yards wide) placed at 12, 22, and 32 yards from the goal. Keeper starts on the goal line with 6 balls.

   How to run it: Station 1 — Ground roll accuracy (6 min): keeper rolls 6 balls through Gate 1 (12 yards). Focus: step into the throw, low release point, smooth follow-through, ball stays on the ground all the way through the gate. Station 2 — Sidearm javelin (7 min): keeper delivers 6 sidearm throws through Gate 2 (22 yards). Technique: side-on stance, non-throwing shoulder pointing at target, release point at hip height, snap through the wrist. Station 3 — Overarm switch (7 min): keeper throws overarm to Gate 3 (32 yards). Stance: slight forward lean, ball held behind the ear, full shoulder rotation, follow-through across the body. Repeat each station twice.

   • ›A good ground roll arrives at the receiver's feet with control — not dribbling or bouncing awkwardly.
   • ›Sidearm throw: the release angle determines where the ball lands; aim to release early to keep the ball flat.
   • ›Look before you throw — one clear glance at the receiver before the throwing action begins.

3. 3. Functional Practice

   20m

   Set up: Three teammates position themselves as receiver options: one 10 yards in front of the keeper (defensive midfielder), one 25 yards to the left (central defender who stepped wide), one 30 yards to the right (wide midfielder). A 'pressure player' stands 5 yards from the keeper and applies passive pressure after the save.

   How to run it: Coach serves shots; keeper saves and must distribute within 3 seconds to the most appropriate receiver. Pressure player counts '1, 2, 3' aloud to create urgency. Run 12 saves-and-distributions. After each delivery the coach calls out whether the right distribution method was chosen and where the ball arrived (feet, chest, or out of reach).

   • ›Scan before the shot arrives — peripheral awareness of outlet positions speeds up post-save distribution.
   • ›Choose roll for the safe option under pressure; choose overarm only when the far target is clearly open.
   • ›Distribution is an attacking action — a poor throw wastes the possession gained by the save.

4. 4. Game / Match Application

   20m

   Set up: 5v5 + GKs on a 50×35 yard pitch. Rule: no goal kicks — all restarts after the ball goes out of play over the goal line must come from a goalkeeper throw.

   How to run it: Normal play with the additional rule above. This significantly increases the number of distribution decisions each keeper makes. After each throw, the receiver's team must play at least two more passes before shooting — this encourages quality reception of the throw, not just long punts. Coach tracks: 1) throw type used, 2) accuracy (met or not met), 3) whether it led to an attack.

   • ›Does the keeper scan before collecting or only after?
   • ›Is there a preferred throw direction (e.g. always rolling left)? Challenge them to use both sides equally.

5. 5. Cool-Down & Review

   5m

   Set up: Keeper and coach at the goal.

   How to run it: Wrist and forearm stretches, shoulder cross-body stretch, hip flexors (3 min). Review (2 min): keeper lists the three throw types and the ideal distance range for each from memory.

   • ›The keeper who can distribute by hand accurately is an extra outfield player in possession — emphasise this tactical value.

Outcomes

• ✓The keeper can deliver a driven ground pass from their hands or from the floor to a receiver 20–30 yards away with sufficient pace and accuracy.
• ✓The keeper can punt or volley from the hands for distance (40+ yards) when a long clearance is required.
• ✓The keeper can read a through-ball played in behind the defensive line and decide within one second whether to come and collect or hold.
• ✓The keeper can play a short pass with the foot from the back-pass to a defender under light pressure.

Equipment

• Full-size goal
• 8 training balls
• 8 flat cones
• 4 agility poles
• Goalkeeper gloves
• Pinnies

Run of show

1. 1. Warm-Up & Handling Activation

   10m

   Set up: Three targets: a player (or cone) at 15 yards, one at 25 yards, and one at 40 yards. Keeper starts on the 6-yard line.

   How to run it: Begin with 2 minutes of dynamic hip and leg activation. Then run a foot-distribution ladder: 6 short passes along the floor to the 15-yard target (instep drive from a stationary ball), 6 half-volley drops to the 25-yard target, and 4 full-volley punts to the 40-yard target. Keeper gets the ball back on the ground each time. No pace restriction on the warm-up — get comfortable.

   • ›Non-kicking foot should be beside the ball for passing, slightly behind for a volley.
   • ›Lock the ankle on contact — a floppy foot produces a wayward kick.

2. 2. GK Technical Practice

   20m

   Set up: Four cones form a 10×10 yard passing box in front of the penalty area. Two defenders stand in the box as passive receivers. Coach acts as a 'press' standing 12 yards from the keeper.

   How to run it: Stage 1 — Playing out from hands (8 min): Keeper receives a tossed ball, drops it and drives with their foot or plays out with a volley. Targets are the two defenders in the box. 10 deliveries, alternating feet where comfortable. Stage 2 — Back-pass and build (7 min): Defender rolls a back-pass to the keeper; keeper must play a first- or second-touch pass back to either defender, avoiding the passive press. 8 reps. Stage 3 — Sweeper action (5 min): Coach plays a through-ball into the space behind the cone-box. Keeper reads the cue, advances past the box, collects the ball, and plays a short pass back to a designated safe defender. 4 reps.

   • ›Playing out requires a first-touch that opens the body — receive across the ball, not straight at it.
   • ›Under press: keeper must move the ball in one or two touches — no dwelling.
   • ›Sweeper-keeper threshold: if the ball is played through and the keeper can reach it before any attacker, go; if uncertain, hold the line.

3. 3. Functional Practice

   20m

   Set up: Four defenders and one keeper defend against two attackers with a coach acting as an extra attacker in a 30×25 yard defensive block. Cone line marks the 'hold' position — if a through-ball passes this line and no attacker is between it and the keeper, the sweeper rule triggers.

   How to run it: Defenders build play from the back, keeper actively communicates and rotates to receive back-passes. Attackers press to win the ball. When attackers play a through-ball, keeper must decide within one second to sweep or hold. Run three 5-minute rounds. In rounds 2 and 3, attackers are told to deliberately play in behind more frequently.

   • ›Keeper's call to defenders: 'Left! Right! Turn! Hold!' — constant direction.
   • ›After sweeping a through-ball, keeper must sprint back toward the goal immediately after passing — do not linger in midfield.

4. 4. Game / Match Application

   20m

   Set up: 6v6 + GKs on a full-length half-pitch. Both teams must play out from the back — no long punts unless the keeper has assessed all outfield options first. This is enforced by the coach calling 'build!' if a keeper punts without scanning.

   How to run it: Normal play. Goalkeepers are encouraged to join the build-up as the eleventh player when their team has possession and there is no immediate attacking threat. After any sweeper action outside the penalty area, the team gets a bonus five seconds of unchallenged possession to reward the decision.

   • ›Is the keeper communicating their availability to receive back-passes?
   • ›Are they making brave forward passes into tight spaces, or always playing safe?
   • ›Celebrate the keeper who wins a through-ball duel against an attacker — that is a save at source.

5. 5. Cool-Down & Review

   5m

   Set up: Keeper at the edge of the penalty area.

   How to run it: Hamstring, quad, calf, and lower-back stretches (3 min). Review (2 min): keeper explains the sweeper-keeper trigger decision in their own words: when to go, when to stay.

   • ›The modern keeper is a player with gloves on — they must be comfortable with the ball at their feet in every situation.

Outcomes

• ✓The keeper can deliver clear, specific commands ('Step! Track the runner! Near post! Line! Hold!') to defenders in real time.
• ✓The keeper can organise a defensive wall and corner-kick marking scheme before a set piece is taken.
• ✓The keeper can maintain vocal leadership throughout a sustained period of defensive pressure without losing composure.
• ✓The keeper can adjust their positioning and commands as a ball-switch changes the threat zone.

Equipment

• Full-size goal
• 8 training balls
• 8 flat cones
• Goalkeeper gloves
• 4 pinnies (two colours)
• Whiteboard or cones to diagram defensive shape

Run of show

1. 1. Warm-Up & Handling Activation

   10m

   Set up: Keeper in goal. Four defenders stand in a 4-2 defensive shape 25 yards out. Coach stands at the halfway line.

   How to run it: Run a 'command ladder' warm-up: coach dribbles toward the penalty area along different channels. Keeper must give live verbal commands as the ball moves — which defender should press, who drops, where the line should be. No ball is shot; the exercise is purely about voice and decision-making. Run for 8 minutes. Finish with 2 minutes of light footwork and handling to warm the hands.

   • ›Commands must be specific (use player names or shirt colours) and directional — 'Track three! Drop left! Line!'
   • ›First command should come before the attacker reaches the final third — not when danger is already close.

2. 2. GK Technical Practice

   20m

   Set up: Defender wall of three players lined up 9 yards from a 'penalty spot' cone. Two markers in the corners for corner-kick defence. Coach acts as set-piece taker.

   How to run it: Stage 1 — Wall setting (8 min): Keeper organises the three-person wall for a free kick from various angles: calls 'wall — three players,' moves the wall left/right from the near post with hand signals ('Left! Left! Stop!'), sets a blocker outside the wall, then saves the kick. Repeat from 6 different free-kick positions. Stage 2 — Corner organisation (12 min): Coach delivers corners; keeper assigns markers: 'Two on the back post, one on the six-yard box front-post, goalkeeper takes the air.' Keeper claims or commands defenders to clear. Run 10 corners.

   • ›Wall setup: keeper stands behind the wall to sight the near post — do not guess the angle.
   • ›On corners, establish zonal or man-marking assignments verbally before the ball is taken, not as it is being taken.
   • ›After organising, the keeper must stay focused on the ball — do not watch the wall after setting it.

3. 3. Functional Practice

   20m

   Set up: 4v4 + GK in the defensive half. Attackers apply continuous pressure with the ball recycled by the coach every time it goes out. The attacking team earns a point each time a defender is left unmarked near the box.

   How to run it: Normal defensive shape with live pressure. Keeper communicates continuously. Coach counts instances of keeper giving a correct verbal instruction and instances where a defender was left unmarked without a warning from the keeper. Run three 5-minute rounds; keeper earns a 'communication score' per round. Between rounds, coach reviews the score and the keeper identifies gaps in their command coverage.

   • ›Keeper should give at least one command per every 5 seconds of sustained defensive pressure.
   • ›If voice is going quiet when under pressure, that is when it is needed most — stress composure.
   • ›Positive reinforcement to defenders during the drill ('Good pressure! Hold that!') improves team morale.

4. 4. Game / Match Application

   20m

   Set up: 6v6 + GKs on a 55×40 yard pitch. Attacking team is given four set pieces (corners and free kicks) randomly distributed through the game regardless of score, to practise organised defending.

   How to run it: Normal play. Every time the defending keeper's team concedes a goal, coach asks: 'Was there a communication failure before the goal?' Keepers self-assess. Set pieces are awarded randomly by coach — keeper must organise each one within 20 seconds of the referee's (coach's) whistle.

   • ›The keeper who communicates well protects the defenders from mistakes — this is leadership, not criticism.
   • ›Volume matters: if the keeper cannot be heard from the far post, they must project louder.
   • ›Look for the keeper who directs after a goal is conceded rather than dropping their head.

5. 5. Cool-Down & Review

   5m

   Set up: Group huddle at the goal line.

   How to run it: Gentle neck and shoulder rolls, calf stretches (3 min). Review (2 min): all players share one specific command from the keeper that helped them during the session. Build a shared vocabulary list for use in future games.

   • ›Acknowledge the keeper whose voice set the defensive shape — it is harder than it looks and often goes unnoticed.

Outcomes

• ✓The keeper can maintain technical quality under fatigue and time pressure across all fundamental GK actions.
• ✓The keeper can make quick, correct decisions in complex match situations (e.g. cross with a runner + a cutback threat).
• ✓The keeper can lead the defence verbally throughout a sustained high-intensity period without losing composure.
• ✓The keeper can reflect on their performance across all nine prior learning areas and identify two specific targets for continued development.

Equipment

• Full-size goal
• 10 training balls
• 8 flat cones
• 4 agility poles
• Goalkeeper gloves
• Pinnies (two colours)
• Stopwatch
• Whiteboard (optional for pre-session review)

Run of show

1. 1. Warm-Up & Handling Activation

   10m

   Set up: Keeper in goal, coach and one helper stand 10 and 18 yards out. All 10 balls distributed around the perimeter for rapid re-feeding.

   How to run it: High-intensity activation: keeper faces rapid-fire serves at all heights from both servers simultaneously (alternating). 2 minutes of catching, 2 minutes of diving saves (low shots only), 2 minutes of cross-claims from the two servers delivering alternatively from wide. Pace builds progressively from 60% to 90% effort. Coach ensures recovery of 8–10 seconds between reps. Final 2 minutes: keeper receives 5 shots at full effort as a baseline run.

   • ›This warm-up is deliberately demanding — assess how the keeper maintains technique as intensity rises.
   • ›Check set position before every rep, even at high speed.

2. 2. GK Technical Practice

   20m

   Set up: Four 'scenario stations' marked around the penalty area. Coach rotates the keeper through them in order. Each station has 5 balls.

   How to run it: Station A — Rapid shot-stopping (4 min): coach strikes 6 shots at pace from 12 yards, varying height and corner. Station B — 1v1 breakaway (4 min): coach plays three through-balls, striker runs from 20 yards; keeper must advance and save. Station C — Cross + cutback combination (6 min): wide server delivers a cross, keeper deals with it (claim or punch), then immediately a second ball is played to the top of the box for a shot; keeper must recover. Station D — Distribution under pressure (6 min): after each save from a struck shot, a 'press player' closes within 4 yards; keeper distributes by hand or foot to a designated target within 3 seconds.

   • ›Mental reset between stations — each station is a fresh scenario, not an extension of the last.
   • ›Station C tests the compound skill set most directly — this is the most gamelike scenario in the program.
   • ›Station D: 3-second rule is firm. Hesitation in real games leads to interceptions.

3. 3. Functional Practice

   20m

   Set up: 5v3 defending scenario: three defenders and the GK vs. five attackers in the final 30 yards of the pitch. Attackers are fed a ball every 20 seconds if possession is won, to create sustained pressure.

   How to run it: Defender team must hold their shape for 4 minutes without the attackers scoring. Keeper must integrate all communication, positioning, saving, and distribution skills. If a goal is conceded, keeper names the communication or positioning error before play restarts. Rotate every 4 minutes so the keeper faces fresh attackers. Run three 4-minute blocks (12 min total) with 1-minute rests during which the coach delivers a focused coaching point.

   • ›Volume of commands must stay high throughout — no quiet periods.
   • ›Distribution in the 5v3 is crucial: a quick throw or kick by the keeper turns defence into attack in one action.
   • ›Mental resilience: how does the keeper respond immediately after a goal? That response defines their character.

4. 4. Game / Match Application

   20m

   Set up: Cup-final game: 6v6 + GKs on a full pitch. Score starts at 1–1, three minutes to play. Then 0–0 with a penalty shoot-out if tied after regulation. Coach runs both scenarios.

   How to run it: Scenario 1 — Winning game: losing team presses aggressively; keeper must manage possession, distribute under pressure, and make saves. Scenario 2 — Penalty shoot-out: keeper faces five spot-kicks. After each penalty (saved or conceded), keeper gives one word of motivation to the next defending player. Run the shoot-out twice with different shooters. After shoot-out, full group applauds the keeper regardless of outcome — bravery in the penalty spot is a virtue.

   • ›In the final minutes, the keeper is the last decision-maker — composure is their most important attribute right now.
   • ›Penalty shoot-out technique: set position, read the run-up, commit to a side after the plant foot lands.
   • ›The final game is a celebration of the keeper's journey through all ten sessions — recognise the growth explicitly.

5. 5. Cool-Down & Review

   5m

   Set up: Keeper and coach seated at the goal line. All equipment still out for visual reference.

   How to run it: Full-body stretch with slow breathing (3 min). Final review (2 min): coach and keeper walk through the ten-session curriculum together — the keeper identifies their two strongest attributes and two development areas. Coach sets three personalised targets for off-season or next cycle training.

   • ›End the program on a high: name every attribute the keeper has demonstrably improved across the ten sessions.
   • ›The Austin Hearts FC goalkeeper is brave, commanding, composed, and technically complete — reinforce that identity.