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Footwork and movementAnalyticTechnique

Explosive backpedal to the ball over the top

Train the fast, balanced retreat to save the ball over the top when the goalkeeper is advanced — the backpedal was a thin topic and saves the chip and the surprise long shot.

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Load

minutes
9
dives/set
3
Sets and reps
3 × 5
Intensity
High

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

From an advanced position, on a cue, the goalkeeper backpedals fast while facing the ball and saves a shot over the top or a chip, without losing balance in the retreat.

Exercise sequence

Coaching points

  • Always retreat facing the ball, with short steps under the body, never with the back turned.
  • Keep the eyes on the ball throughout the retreat — losing sight of the ball loses the play.
  • Stay ready to brake and jump: the retreat is not a flight, it is a balanced reposition.
  • In the final steps, load the legs to be able to push up and back if needed.

Progressions

  1. Long retreat from outside the six-yard box.
  2. Reduce the shot warning.

Regressions

  1. Short retreat from advanced.
  2. Lower the shot speed.

Sources · 2

  1. BookAndy Elleray, «65 Goalkeeper Training Exercises: Modern Games-Based Soccer Drills for Shot Stopping, Footwork, Distribution, and More»
  2. StudyReliability and Validity of a Novel Reactive Agility Test with Soccer Goalkeeper-Specific Movements (2022), Sports