Fast Full Step Build Up Drill for Goalies

This drill is designed to slowly build up the technique and strength that the goalie needs to make full and quick steps out to the ball. 

Step 1

• Set up two parallel lines approximately 3-3.5ft apart from one another. 

• Without a stick have the goalie start lined up perpendicular to those lines (see diagram) and begin making controlled full steps. 

• These steps should resemble lunge jumps in which the opposite foot pushes off hard into the direction of the ball to get optimum distance. 

• The goalie should land “facing the shooter” and hold position once they complete the step.

Step 2 (Still without a stick)

• Repeat Step one, this time including a ball (thrown by hand – All high shots). 

• Have the thrower stand facing the goalie while throwing the ball to each stepping location so that the keeper has to focus on the ball and step. 

• When they are consistently doing this with good technique, have them use their stick. 

Step 3

• Have the goalie line up with their feet (squares) just above the “goal line” and have them step to each ball consecutively between 3-5 times. 

• Then add a resistance band to their waist as you hold it behind them (adding resistance to the steps) as they repeat the drill.

•  When the repetitions are complete remove the band and have the keeper do 1-2 more consecutive sets to illustrate the difference in footspeed.

Equipment Needed: Floor tape/cones, balls, stick, gloves and resistance band

Skills Emphasized: Fast/controlled stepping 

Coaching Points of Emphasis: 

Step 1 

• Pushing off hard with opposite foot toward ball

• stepping at a 45 degree angle to the ball.

 Step 2 

•  eyes on the ball/reach for the ball. 

Step 3

•  control during resistance band training, fast AND controlled once band is removed.