Footwork and movementAnalyticMovement
Backpedal with a turn and a shot in behind
Recover depth backpedalling and turn in time to react to a shot — a frequent movement pattern when a through ball forces the goalkeeper to drop back before the shot-stopping action happens.
Choose a session and the exercise is added to today’s plan.
Load
- minutes
- 8
- dives/set
- 2
- Sets and reps
- 3 × 5
- Intensity
- Medium
dives per set, per goalkeeper
Microcycle days it fits
MD-4, MD-3
Each bar’s height is that day’s dive ceiling.
Setup
- Goalkeepers
- 1
- server
- 1
- outfield player
- 0
Space: 12 × 10 m
Equipment: Balls, Full goal
The coach serves and manages the breaks.
2 steps
The goalkeeper backpedals to a marked point, turns, and recovers the base position in time to react to a shot from the server.
Exercise sequence
Coaching points
- The backpedal keeps the trunk relatively upright and the eyes on the danger zone, never fully turning the back.
- The turn is the slowest moment in the pattern — train the speed of that transition specifically, not just the retreat or the final sprint.
- Arrive at the base position already ready to act, not just "having stopped" in the right spot.
- If the shot arrives before the turn is complete, resolve it with whatever technique is available at that instant, not try to finish the turn first.
Progressions
- Increase the distance to retreat before the turn.
- Reduce the time between the turn and the shot.
Regressions
- Reduce the retreat distance.
- Increase the time between the turn and the shot.