Football and goalkeeper drills with animated diagrams, created by coaches.
8 drills
Progressive 12-minute routine in goalkeeper pairs: hand passes, mid-height catches on the move, lateral footwork between cones and gentle volleys. Prepares hands, shoulders and legs before the specific work.
Activation rondo in 8x8 m squares: four keepers of the ball against one presser who swaps out every time they touch the ball. Ideal to start the session with the ball and rhythm.
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.
Two players wait with their backs to the coach; on the signal they turn and sprint to the ball the coach has played in. First to the ball attacks the mini goal, the other defends. Reaction, acceleration and a duel in one action.
Neuromuscular activation block to close the warm-up: 20 m speed build-ups, starts from different positions and reaction sprints to a visual cue from the coach.
Ball circulation around the four sides of a square, following the pass while performing a mobility movement on each leg. Combines passing technique with activation without stopping.
Progressive warm-up in pairs: passing combined with dynamic mobility, controls with lateral movement and a final activation with short sprints to a central cone.
Goalkeeper distribution drill: after receiving from the coach, a quick overarm throw to the near flank and a long volley into a marked zone deep in the pitch.