Goalkeeper reflexes with tennis balls and a final catch
Reflex and hand-eye work with tennis balls thrown from short range, progressing to catching a football right after the tennis ball. Simple, fun and very effective.
Step 1Pelota de tenis
1 / 3
Lanzamiento a media altura: atrapar con una mano.
Objective
Speed up hand reactions and the reading of short trajectories before transferring it to catching a football.
Organisation
Keeper in the set position facing a partner or coach 3-4 m away holding several tennis balls, with a football by the foot. Two cones 2 m either side for the footwork variants.
Development
- 1The thrower tosses a tennis ball at mid height to the keeper, who catches it one-handed and drops it.
- 2Second phase: two balls thrown almost together at different heights; the keeper catches one in each hand.
- 3Third phase: the thrower drops a tennis ball and the keeper must catch it before the second bounce after a side step to the cone.
- 4Final phase: a tennis ball thrown to one side and, immediately, a low football to the other; the keeper catches the tennis ball and saves the football, going to ground if needed.
- 5Sets of ten repetitions per phase, swapping roles when two keepers work together.
Coaching points4
- Eyes on the thrower's hand until the ball is released.
- Relaxed hands in front of the body; catch by absorbing, not slapping.
- Return to the set position after every action without losing the footing.
- In the final phase get the body behind the football even if it means going down.
Common mistakes3
- Stiff hands that make the ball bounce out.
- Taking the eyes off the ball when the football arrives.
- Crossing the feet in the cone variants.
Variations3
- Throw the balls with a bounce.
- Keeper starts on the knees to work the upper body only.
- Coloured balls: call the colour to catch.
Progressions2
- Reduce the distance to 2 m and increase speed.
- Three tennis balls in a row before the football.
Regressions2
- Bigger, softer balls for the youngest.
- No footwork or dives in the first sessions.
Tips
- Five minutes of this is enough as reflex activation before the specific work.
- Note how many out of ten the keeper catches to track progress.