by Chris Ducar, SoccerPlus Goalkeeper School,
Pressure Training for Goalkeepers
Pressure training has been an intimate part of the success of many goalkeepers across
the country at all levels.
What is PT for keepers? PT is a series of exercises that is designed to build and test
fitness, strengthen technique, and build a strong resolve to make saves in stressful and
It can cover anywhere from twelve to fifteen exercises off season and 6-12 in season.
It is the job of the coach to evaluate how much a particular keeper of group of keepers is
realistically capable of doing (taking into account: age, ability level, and weather
conditions) in one session and getting them to find their optimal training
"zone". Each exercise lasts for 20-45 seconds depending on ability and fitness.
In that time, the keeper attempts to perform each exercise with as much power, speed,
repetition, and technical purity as possible. Why pressure training?
There are many legitimate reasons for including pressure training in your weekly
|Solo Training - One of the great things about PT is the fact that your keeper does not
need anyone else there to practice their techniques. Together you can even invent your own
|Fitness - This anaerobic work out will sharpen their reaction time and muscles used for
short, intense bursts of energy.|
|Reaction to situations - Not thinking about the save is key. In the course of play, we
do not have time to "think." We must react to each situation, such as a ball
rebounding off of our body or the post, and automatically use the quickest means necessary
in order to gain or regain possession.|
|Pride/self satisfaction - A full set of PT, if done properly at 100%, is physically and
mentally demanding. Your keeper can take pride in the fact that they "made it"
and that they will improve the mental, physical, and technical portion of their position
each time they do it. |
Keeper sitting on ground with ball in hands. Toss ball up as high as possible and catch
above head. Sit back down and repeat.
Keeper on stomach with ball extended in front. Toss ball over head, get up and make the
save breakaway style. Repeat.
Place two balls four yards apart. Keeper stands two to three yards away with a ball on
either side. Collapse dive to one side, reload, and repeat to the opposite side.