Footwork and movementIsolatedMovement
Agility circuit with a delayed stimulus
Isolate reaction time to the stimulus, without a final shot — the component that research on goalkeeper-specific agility shows isn’t captured by generic sprint or vertical jump tests.
Choose a session and the exercise is added to today’s plan.
Load
- minutes
- 8
- Intensity
- Medium
- Sets and reps
- 3 × 4
Microcycle days it fits
MD-4, MD-3
Each bar’s height is that day’s dive ceiling.
Setup
- Goalkeepers
- 1
- server
- 0
- outfield player
- 0
Space: 8 × 6 m
Equipment: Markers, Cones
The coach serves and manages the breaks.
1 steps
The goalkeeper moves between three points — side, side, back — always in response to a signal from the coach, never a memorised pattern. The signal arrives with a variable delay after each return to centre.
Exercise sequence
Coaching points
- The goal here is the speed of the first reaction to the signal, not the maximum speed of the whole movement.
- Keep eyes on the coach between reps, not on the markers — reading the signal is the part being trained.
- With no ball or shot, it’s easy to lose intensity; keep full physical commitment on every movement regardless.
- If attention drops mid-series, shorten the series instead of continuing with reduced quality.
Progressions
- Reduce the time between reps, approaching real match density.
- Add a fourth point, making the choice pattern more demanding.
Regressions
- Increase the pause time between reps.
- Reduce to two movement points.