Why Goalkeeper Training is So Often Neglected
Do you know the feeling? You're on the pitch after training, thinking: The goalkeepers barely got any work in today. Again.
This isn't an isolated incident. It's the most commonly expressed regret in club football.
Especially in lower leagues and age groups, it's common for coaches to lack the time to plan special individual training for their number 1 – in addition to the two or three weekly team sessions. A dedicated goalkeeper coach? Few clubs at this level have one.
And yet: The goalkeeper is the last player before the goal. Every action they make can directly decide victory or defeat. Technical errors are immediately and relentlessly punished. Statistically, they may have to deal with fewer than ten truly critical situations in a game – but each one is maximally demanding.
Furthermore: A confident goalkeeper strengthens the entire defense. Defenders play more bravely when they know there's someone reliable behind them. Conversely, a goalkeeper's uncertainty and nervousness quickly spread to the players in front. A team's defense stands or falls with the quality of its number 1.
The good news: You don't have to solve this problem with extra appointments and special training. The most efficient solution is different – and we'll show it to you in this article.
The ABCs of Goalkeeping: What a Number 1 Must Master
To plan training effectively, you must first understand what makes a good goalkeeper. A goalkeeper's performance – like that of any other player – is composed of four areas:
Technique
This is the foundation. Without mastering fundamental techniques, no goalkeeper can consistently perform well. The most important technical components:
- Catching low, mid-height, and high balls
- Punching high balls
- Jumping, diving, and safe landing
- Throwing and drop-kicking
- Ball control with the feet (build-up play, back-pass rule)
The last point, in particular, is often underestimated. Since the introduction of the back-pass rule, a goalkeeper who cannot confidently handle the ball with their feet is a serious weakness in build-up play.
Tactics
The goalkeeper is more than just a ball-stopping device. They are the first defender – and simultaneously the first attacker in build-up play. Tactical understanding includes:
- Positioning for shots from various angles and distances
- Positioning for crosses and passes into the penalty area
- Conduct during set-pieces (corners, free-kicks)
- One-on-one situations with an attacker
- Directing the backline
Conditioning
Even if the goalkeeper runs less than outfield players: explosiveness, reaction time, and jumping power are crucial. The most important physical demands:
- Agility and dexterity
- Action and reaction speed
- Basic endurance
- Jumping power
- Physical robustness
Psychology
Perhaps the most underestimated area. A goalkeeper stands alone. Every mistake is immediately visible. That's why they need:
- Motivation and a positive mindset
- Concentration ability for 90 minutes
- Courage and willingness to take risks
- Assertiveness towards their own team
- Self-confidence – even after a mistake
A top-level goalkeeper must master all four areas. Weaknesses in one area cannot be compensated for by strengths in another in the long run.
Goalkeeper Techniques: The Fundamentals at a Glance
Technical fundamentals are the basis of everything. Before you coach goalkeepers tactically, the basic techniques must be solid. Here are the most important ones with crucial correction points.
The Correct Basic Stance
This is how it should look:
- Feet shoulder-width apart
- Knees slightly bent, body weight on the balls of the feet
- Arms bent, palms facing each other
- Core tension built up
- Focused gaze on the ball
The most common mistake: The goalkeeper stands flat-footed – and is therefore immobile. They cannot react explosively because they first have to shift their balance from a static position.
Correction tip: Just a quick tap: The goalkeeper should be able to rock gently while standing. Anyone standing flat-footed will almost fall over.
Low Balls Towards the Player
This is how it should look:
- Get behind the ball if possible – if there's time: quick, short side steps
- When moving to the right: push the left knee down (and vice versa)
- Deep lunge stance
- Approach the ball with outstretched arms and hands
- Open hands, elbows close together
- Secure the ball safely in front of the body
The most common mistake: Elbows too far apart – the ball slips through.
Correction tip: An exercise: Have the goalkeeper pinch a piece of paper between their elbows in the catching stance. If it falls, the technique is incorrect.
Mid-height Balls Towards the Player
This is how it should look:
- Get your entire body behind the ball
- Extend arms and hands as far forward as possible
- Elbows close together
- First contact with the arms, then body over the ball, hands firmly encompass it
- Stay relaxed – tense hands will cause the ball to rebound
The most common mistake: Too wide a straddle stance – the ball quickly slips between the legs.
High Balls Towards the Player
This is how it should look:
- Catch the ball at the highest possible point and in front of the body – with outstretched arms
- Open hands, spread fingers, thumbs behind the ball form a triangle (thumb–index finger)
- Give slightly with the hands at the moment of ball contact
- Pull the ball to the chest and secure it firmly
The most common mistake: The goalkeeper catches the ball next to, instead of in front of, the body. Control is then much reduced.
Crosses and Coming Out
Properly timed coming out and safely intercepting crosses is one of a goalkeeper's most complex skills. It combines positioning, anticipation, jumping power, and timing.
Basic principle: It's better to clear a cross by punching it far than to risk coming out and missing it. In youth football, the rule is: Only when the goalkeeper confidently masters catching should coming out be trained.
Goalkeeper Training Without a Goalkeeper Coach: How It Works
Here lies the true solution for most club coaches – and it's simpler than you think.
The core idea: Combine outfield player training with goalkeeper development.
This is not a stopgap solution. It's a genuine methodological alternative that benefits both sides:
- Goalkeepers solve match-typical situations under realistic conditions
- Outfield players continue to intensively train technical-tactical focuses
The key lies in proper organization. The basic rule is: Small groups, many actions, no long waiting times.
Why Small Groups Are Crucial
In a group of 12 players, each player waits a very long time on average during a drill series. Active training time drops drastically. For the goalkeeper, this means standing around and waiting instead of training.
Solution: Groups of a maximum of 8 players per training unit. If more players are present: set up two parallel training fields. This costs nothing – just a bit of organization.
The Principle of Goalkeeper-Outfield Player Connection
Every drill follows the same basic pattern:
1. The outfield player passes the ball to the goalkeeper (various ball heights, different techniques)
2. The goalkeeper catches, secures, and returns the ball (various throwing techniques, different passes)
3. The outfield player finishes with a technical task (shot on goal, dribbling, combination)
This way, everyone trains – and no one waits.
Goalkeeper Training by Age Group
The demands on goalkeeper training change with age. Here are the most important guidelines:
F and E Juniors (Bambini to U9)
The youngest players should not yet be assigned to the goalkeeper position. For these age groups, the following applies:
- Regular rotation in goal – all players should get to know the goalkeeper position
- Teach all basic skills in a 'ball school': catching, throwing, reaction
- No special goalkeeper training – everything within the context of normal drills
Why? Because children at this age are still developing motor fundamentals. Tying a 7-year-old to the goal hinders their overall development.
D and C Juniors (U11 to U14)
From D-Youth onwards is the right time for specialization. The 'best learning age' in motor development begins here – children now learn technical movement sequences particularly quickly.
- Gradually teach all elements of goalkeeping
- Introduce goalkeepers to their position with plenty of fun
- Begin individual technical training – if possible, before or after team training
- Systematically build basic techniques: first low balls, then mid-height, then high
B and A Juniors (U16 to U19)
In this age group, existing skills are perfected.
- Further refine all elements
- Incorporate opponents into drills – practice one-on-one situations more frequently
- Train more intensely, but always with appropriate breaks
- Actively involve goalkeepers in the training process – they should contribute ideas, suggest variations
- Specifically train mental resilience: How does the goalkeeper react after conceding a goal?
The Model Training Session: Team Trains Goalkeeper
Here is a complete training session (80 minutes) that combines outfield player training with targeted goalkeeper development. This concept comes directly from the DFB Talent Promotion Program.
Warm-up (20 minutes)
Phase 1: Individual coordination tasks with the ball
Organization: 3 training areas, each 20×30 meters. In each area, 8–10 outfield players and 2 goalkeepers. Every player with a ball.
Tasks (examples):
- Dribble ball with one hand: running forwards, running backwards, with side steps, with hopping run, with changes of pace
- Dribble ball alternately with right/left hand (kneeling, squatting, push-up position)
- In between: gymnastic tasks with the ball
- Throw ball high and catch it at the highest point in the air – while running, with additional tasks
Phase 2: Passing Drills to Goalkeepers
Organization: same areas. The two goalkeepers behind the goal lines, outfield players each with a ball in the area.
Outfield player tasks:
- Dribble in the area, occasionally pass to one of the goalkeepers – goalkeeper passes back directly or with the second touch
- Same procedure with mid-height passes
- Outfield players bounce the ball and play it to the goalkeepers with a mid-height drop-kick from hand
Goalkeeper tasks:
- Pick up the ball with hands and roll it back into the player's path
- Overhead throws to approaching players
Important: Always have spare balls ready with the goalkeepers! This prevents interruptions during drills due to inaccurate passes.
Main Part – Station Training (45 minutes)
Three stations, 15 minutes each, then rotate.
Station 1: Two-footedness and Goalkeeper Feedback
Organization: 2 × 5-meter goals with goalkeepers, 35 meters apart. Group of max. 8 players. A slalom next to goal 2.
Procedure:
- Player A dribbles up and shoots a low ball with the right instep from a cone towards Goalkeeper 1
- Goalkeeper 1 collects and rolls it back into A's path
- A dribbles to the 2nd cone and shoots with the left foot at Goal 2 – Task: hit the goalkeeper
2nd round: Players start from the other side – passes and shots reversed
Variations: Additional feint before the shot / One-two pass with a feeder
Club Training Tip: Always emphasize two-footedness. Flexibly adjust shooting distances. Allow goalkeepers enough time to refocus after each action.
Station 2: Build-up Play with Goalkeeper
Organization: 1 full-size goal with goalkeeper – 2nd goalkeeper on the goal area sideline. 2 equally sized groups approx. 20 meters in front of the goal.
Procedure:
- Player from Group A plays a well-placed airborne pass to Goalkeeper 1, who catches the ball and briefly rolls it to Goalkeeper 2
- Goalkeeper 2 receives the ball with their foot and passes diagonally to Player B
- B takes the pass to the edge of the penalty area and shoots at the full-size goal
Variations: Half-time task swap / Goalkeeper 2 must play the airborne ball with the 2nd touch at the latest / Feint before the shot
Club Training Tip: This station trains the goalkeeper's outfield player qualities – especially important due to the back-pass rule.
Station 3: Drop-kick and Tight Angle
Organization: 1 full-size goal and 1 cone goal with goalkeepers opposite each other. 2 equally sized groups to the right and left of the cone goal. 2 marking cones at the penalty area corners.
Procedure:
- Player A plays a mid-height and well-placed drop-kick to Goalkeeper 1
- Goalkeeper 1 catches and rolls it precisely into A's path
- A dribbles past the cone and shoots from a tight angle at the other goal
Variations: Low passes / Volley instep shots from hand / Throw-in to the goalkeeper / Player dribbles briefly into the field, changes direction, then passes to the goalkeeper
Club Training Tip: Goalkeepers determine their own pace. They should not rush from one action to the next. Correct technique takes precedence over speed.
Final Part – 5 vs 5 (15 minutes)
Three game variations, depending on time budget:
Game Form 1 – 5 vs 5 on 2 goals with goalkeepers: Classic small-sided game. Form groups preferably from the station training to avoid loss of time. For out of bounds: dribble in or pass in the ball.
Game Form 2 – 5 vs 5 on 2 goals with goalkeepers + 2 small goals: Team A defends the 2 full-size goals, Team B defends the 2 small cone goals. After half-time: change direction of play.
Game Form 3 – 5 vs 5 on 2–3 small goals each: Both teams without goalkeepers – the goalkeepers from the main part are assigned as outfield players to one team each. Promotes the goalkeepers' basic understanding of football.
Important Principle: Never play final games with teams that are too large. Only teams of up to 6 players guarantee enough actions and playing time for each individual.
Training Drills Catalog: Warm-up with Goalkeepers
Here's a compact overview of 8 proven warm-up drills that combine goalkeeper and outfield player training. All use the same setup: training area approx. 40×20 meters, 8–10 outfield players, 2 goalkeepers, 2 balls.
Drill 1 – Basic Pass:
Goalkeepers roll to a free outfield player. The outfield player takes a quick touch and passes back. Variation: Return pass with the 2nd touch at the latest.
Drill 2 – Mid-height Balls:
Like Drill 1, but outfield players play mid-height balls back after a short control. Goalkeepers catch and roll on.
Drill 3 – Combination Before Return Pass:
Like Drill 1, but the outfield player first combines briefly with a teammate (pass–return pass) before the return pass.
Drill 4 – Volley Instep:
Goalkeepers throw mid-height. Outfield players play directly back into the goalkeeper's hands with a volley instep.
Drill 5 – Additional Tasks:
Like Drill 1, but after each return pass, the outfield player must complete an additional task (short sprint with change of direction, squat jump, etc.).
Drill 6 – Crossing/Interchange:
Goalkeepers only roll the ball when 2 players have swapped positions at maximum speed. Promotes making runs and anticipation.
Drill 7 – Diving:
Outfield players pass wide past the goalkeeper – far enough that the goalkeeper must secure the ball while diving. Variation: 1 vs 1 on the goalkeepers.
Drill 8 – Intermediate Station:
Return pass to the goalkeeper always via an intermediate station. Trains combination play and the outfield players' awareness.
Complex Drills for Beginners and Advanced Players
For Beginners (3 Drills)
Complex Drill 1 – Basic Form:
Setup: 2 goals with goalkeepers, 30 meters apart. Group A with ball in front of Goal 1, Group B next to Goal 2.
Procedure: Player A plays a mid-height instep shot to Goalkeeper 1. Goalkeeper catches and throws to the starting B. B lays off for A – A shoots with the 2nd touch at Goal 2. Then switch groups.
Variations: Airborne passes to Goal 1 / direct shot on Goal 2 / 1 vs 1 between attacker and goalkeeper at Goal 2
Complex Drill 2 – Reaction Start:
Setup: 1 full-size goal (Goal 2) + 1 cone goal (Goal 1) 30 meters opposite. Slalom on the side.
Procedure: A plays an instep shot to the goalkeeper. Goalkeeper catches and rolls it past A towards Goal 2. A quickly turns, chases the ball, and shoots directly. On the way back: Slalom.
Variations: Briefly take the ball before the shot / Other tasks on the way back
Complex Drill 3 – Throw to Shot:
Setup: 1 goal with goalkeeper. Group 1 next to the goal, Group 2 approx. 25 meters centrally in front.
Procedure: Player A in front of the goal, plays a drop-kick to the goalkeeper. Goalkeeper secures and throws high to Player B. B controls, dribbles to the penalty area line, finishes with a well-placed shot. Then switch positions.
For Advanced Players (3 Drills)
Complex Drill 1 – One-Two Pass to Finish:
Setup: 2 goals with goalkeepers, 25 meters next to each other. Group A in front of Goal 1, Group B in the back area in front of Goal 2.
Procedure: A plays to Goalkeeper 1 (drop-kick/volley shot). Goalkeeper secures and throws to B. A offers themselves as a wall pass option. B shoots precisely at Goal 2 after a one-two pass and a short dribble.
Complex Drill 2 – Cross and Finish:
Setup: 1 full-size goal (Goal 2) + cone goal (Goal 1) 30 meters opposite. Half of the players in front of Goal 1, the other half to the side on a line.
Procedure: A plays to Goalkeeper 1. Goalkeeper passes to B. B takes the ball, dribbles to the byline, and crosses. A finishes the cross.
Complex Drill 3 – 3 vs 2 with Counter-attack:
Setup: 2 teams, divided into groups of 2 (defenders) and groups of 3 (attackers). Neutral passers at the penalty area corners. 2 small counter-attack goals approx. 25 meters in front of the main goal.
Procedure: Actions start with 3 vs 2 on the main goal. After a goal: 2 additional crosses for the attackers. If the goalkeeper/defenders win the ball: quick counter-attack on the counter-attack goals.
Common Mistakes and How to Correct Them
Here are the most common technical errors in junior goalkeepers – and the best correction tips for coaches without a goalkeeper expert.
| Situation | Common Mistake | Correction Tip |
|---|---|---|
| Basic Stance | Standing flat-footed → immobile | Goalkeeper should be able to bounce lightly in the stance |
| Low Balls | Elbows too far apart → ball slips through | Pinch paper between elbows |
| Mid-height Balls | Too wide a straddle stance → ball slips between legs | Practice feet in a lunge stance |
| High Balls | Ball caught next to instead of in front of the body | Always: "Catch the ball in front of the forehead!" |
| Basic Stance | Stiff body, no tension | Activation drills before training |
| Diving | No body involvement, only with hands | Practice falling and landing drills first |
| Back Pass | Stiff footwork, no feel | Regularly practice foot passing |
Organizing Goalkeeper Training: 4 Approaches Compared
There are various ways to integrate goalkeeper training. Each has its strengths.
Individual Training
What: Special training of technical-tactical and coordinative-conditioning fundamentals – ideally with a goalkeeper expert.
When: Before or after team training.
Strengths: Maximum intensity and precision in technical instruction. Direct feedback.
Challenge: Time commitment. Usually only possible for larger clubs or higher age groups.
Group Training within the Club
What: All goalkeepers of the club train together – under the guidance of a goalkeeper expert (ideally, one found eventually).
Why valuable: Youth goalkeepers learn from older and more experienced goalkeepers. More motivating than individual training.
Tip: Approach a committed former goalkeeper from the club's environment. For many, this is an appealing volunteer role.
Goalkeeper-Outfield Player Drills
What: The combination of outfield player training with goalkeeper development – the core of this guide.
Strengths: Time-saving (no extra appointment needed) / highly engaging for everyone / match-specific demands
Requirements: Good organization, clear tasks, small groups.
Integration into Specific Game Forms
What: Integrate goalkeepers into game forms that emphasize specific goalkeeper aspects through special rules.
Examples: A goal only counts if the goalkeeper plays the ball on with their foot / Crosses must be punched / Goalkeeper may only punch, not catch
Strengths: Match-like, motivating, varied. Specific focuses can be targeted.
Goalkeeper Training Planning Made Easy
Goalkeeper training rarely fails in club everyday life due to a lack of knowledge – it fails due to a lack of system.
The coach has two training sessions a week. They need to incorporate warm-up, technique, tactics, finishing, and game forms. And then integrate the goalkeeper meaningfully? Saturday evening isn't enough for everything.
Three basic principles for structured goalkeeper training:
1. Goalkeeper development belongs in every session. Not as an add-on – but as an integrated component. Every phase (warm-up, main part, final game) can contain a goalkeeper component.
2. Techniques take precedence. Tactics, conditioning, psychology – all important. But if the basic technique isn't right, the best positioning is useless.
3. The goalkeeper dictates the pace. Especially in complex drills: goalkeepers should not rush from action to action. Between two actions, they need a moment to refocus. This is not a loss of time – it's methodology.
Goalkeeper Training and Modern Training Planning
Anyone working as a coach in a club knows the problem: the drill variations from brochures like this one are valuable – but they first need to be integrated into one's own training plan.
How many goalkeeper sessions have you had in the last 8 weeks? Which techniques have you truly reiterated? Which drills were particularly well received by your players?
Few coaches can answer these questions quickly. Not because they are bad coaches – but because tracking this data simply isn't integrated into their system.
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Conclusion
Goalkeeper training in club football is not an insoluble problem. The solution is not another extra session per week – it lies in the smart integration of goalkeeper development into existing team training.
The most important points summarized once again:
- Technique comes first. Without properly mastered basic techniques, everything else is of little use.
- Small groups, many actions. Long waiting lines kill any training effect.
- Proceed age-appropriately. F/E juniors rotate, D/C juniors specialize, B/A juniors perfect their skills.
- Outfield player-goalkeeper connection. The most efficient method for club coaches without goalkeeper experts.
- Regularity trumps intensity. Better a short goalkeeper component in every session than one intense training session per month.
A good goalkeeper can decide games alone. It's up to the coach to give them the chance to become one.
Sources and Basis: DFB Talent Promotion Program, Brochure Series "Teamwork for Talents" – Information Evening No. 2: Goalkeeper Training. Tips for Club Coaches.
About Coach OS: Coach OS is the platform for football training planning – from Trax Sports GmbH, Hamburg. More information and a 30-day free trial at [coachOS.com](https://www.coachos.com).