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Shot-stoppingIsolatedMovement

Set position and continuous recovery

Make the set position automatic, along with the ability to recover it after any movement.

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Load

minutes
6
Intensity
Low
Sets and reps
3 × 6

Microcycle days it fits

MD+1, MD+2, MD-4, MD-3, MD-2, MD-1

Each bar’s height is that day’s dive ceiling.

Setup

Goalkeepers
1
server
0
outfield player
0

Space: 12 × 6 m

Equipment: Cones, Full goal

The coach serves and manages the breaks.

2 steps

Two cones at post width, goalkeeper between them. On the coach’s cue, the goalkeeper shuffles to a cone and returns to a set position without crossing their feet. No ball in this version.

Exercise sequence

Coaching points

  • Feet shoulder-width apart, weight on the balls of the feet, never on the heels.
  • Hands at waist height, palms forward, in front of the body.
  • Every movement ends with both feet down and the body still — arriving in motion is arriving late.
  • Head and trunk stable: if the head bounces, the eyes lose the ball.

Progressions

  1. Replace the verbal cue with a visual one, forcing the goalkeeper to look rather than listen.
  2. Add a hand-served ball at the end of the movement.
  3. Widen beyond the posts, requiring a recovery step.

Regressions

  1. Reduce the distance between cones.
  2. Let the goalkeeper set their own rhythm, with no external cue.

Sources · 3

  1. CurriculumTechnical Coaching Points: Goalkeeping, Minnesota Youth Soccer Association
  2. CurriculumNSCAA / United Soccer Coaches Goalkeeping Level I Diploma, course handout
  3. BookVaggelis Lappas, «Goalkeeper Training Methodology»