Free drill library · Soccer

Goalkeeper drills for kids: at-home keeper training by age

Most of a goalkeeper’s game happens with the ball at their feet: across youth and pro matches, about three in four of a keeper’s actions are passes and distribution, and only around one in ten is a save. Good home training for a young keeper leans on footwork, handling and passing, and keeps diving for soft ground and the right age.

What a young goalkeeper can train at home

  • Set position and footwork
  • Catching at every height
  • Passing and receiving with both feet
  • Rolling and throwing to a target
  • Falls on grass or a mat, from the knees first (no standing dives before 11)

Goalkeeper training at home, ages 7 to 10

How much: about 20 minutes (25 at most), 2 to 4 times a week, mostly as games.

A sample session (19 minutes)

  1. Warm-up: jog, skips, side shuffles, jump and land, balance on one leg · 6 min
    Land softly with knees over toes. This kind of warm-up helps prevent injuries.
  2. Beat your score: clean catches from a parent’s soft tosses in 30 seconds · 2 min
    Count your clean catches. Beat your own score.
  3. Keeper set position: freeze on a clap, then catch a soft toss (2 × 40 s, 20 s rest) · 2.5 min
    Toes, knees, hands ready.
  4. Keeper wall passes with both feet (2 × 60 s, 30 s rest) · 3.5 min
    Keepers use their feet the most. Both feet, every time.
  5. Game: catch streak, how many soft tosses you catch in a row · 3 min
    Make it a game. Cheer every catch.
  6. Cool-down: walk and easy stretches · 2 min
    Breathe slowly. Tell someone one thing you did well.

Keeper Ready Stance Game

Ages 7 and up · 8 min

Learn the goalkeeper's ready stance and get set before every ball.

  1. Stand with feet shoulder-width apart, knees bent, weight on your toes, hands out in front at waist height.
  2. Your partner walks around with the ball and says "set" at random moments.
  3. On "set", freeze in your stance facing the ball and hold for two seconds.
  4. Do 15 sets, then swap so your partner shows you their stance.

Coach's cue: Toes, knees, hands ready.

Bring: soccer ball, partner or parent

Safety: Practice falls on soft grass or a mat, start from your knees, and never dive at a player's feet without a coach.

Keeper Scoop Catches

Ages 7 and up · 8 min

Gather balls rolled along the ground with the keeper's scoop.

  1. Your partner stands 5 steps away and rolls the ball straight at you.
  2. Step behind the line of the ball and bend forward, little fingers close together.
  3. Scoop the ball up into your chest and hug it.
  4. Do 20 catches, then have the rolls go one step to each side.

Coach's cue: Get behind it, scoop and hug.

Bring: soccer ball, partner or parent

Safety: Practice falls on soft grass or a mat, start from your knees, and never dive at a player's feet without a coach.

Keeper Shuffle and Set

Ages 7 and up · 8 min

Move across the goal with side steps and get set before the catch.

  1. Place 2 cones 4 steps apart as your goal.
  2. Side-shuffle from one cone to the other without crossing your feet.
  3. At each cone get set in your ready stance; your partner tosses you a ball to catch.
  4. Do 10 trips across, then rest.

Coach's cue: Shuffle, set, then catch.

Bring: soccer ball, 2 cones, partner or parent

Safety: Practice falls on soft grass or a mat, start from your knees, and never dive at a player's feet without a coach.

Keeper Bowling Passes

Ages 7 and up · 8 min

Start an attack like a keeper by rolling the ball accurately to a teammate.

  1. Set up 2 cones as a small gate 8 steps away.
  2. Hold the ball in one hand, step forward with the other foot and crouch low.
  3. Roll the ball like a bowling ball so it goes through the gate without bouncing.
  4. Do 15 rolls, then move the gate to the side.

Coach's cue: Low and smooth, follow through to the target.

Bring: soccer ball, 4 cones

Keeper Confidence Round

Ages 7 and up · 6 min

Easy saves first: close range and a soft ball until you keep 8 out of 10, then a little harder.

  1. Stand ready in your set position.
  2. Your parent tosses a soft ball at your chest from 3 steps.
  3. Catch 10. If you keep 8, they step back one step or toss a little to the side.
  4. Finish on a clean catch.

Coach's cue: Easy wins first. Hands first, body behind the ball.

Bring: soft ball, partner or parent

Safety: Use a soft ball or a tennis ball indoors. Thumbs and little fingers never overlap. The thrower never throws hard from close range. Stop if a finger or wrist hurts.

Keeper Two-Footed Wall Passes

Ages 7 and up · 8 min

Keepers use their feet more than their hands in a game. Pass and receive off a wall with both feet.

  1. Stand 3 to 5 steps from a wall.
  2. Pass with your right foot, stop the rebound, pass again.
  3. Then the same with your left foot.
  4. Do 2 sets of 10 with each foot. Older keepers take the first touch away to one side.

Coach's cue: Keepers use their feet the most. Both feet, every time.

Bring: soccer ball, wall

Keeper Ball Drops

Ages 7 and up · 6 min

Your parent drops a ball; you catch it before the second bounce. Then try two balls.

  1. Stand in your set position facing your parent.
  2. They hold a ball out at shoulder height and let it drop.
  3. Step and catch it before it bounces twice.
  4. Do 8. Then they hold two balls and drop only one.

Coach's cue: Watch the ball all the way into your hands.

Bring: tennis ball or soft ball, partner or parent

Safety: Use a soft ball or a tennis ball indoors. Thumbs and little fingers never overlap. The thrower never throws hard from close range. Stop if a finger or wrist hurts.

Keeper Kneeling Reach Saves

Ages 7 to 10 · 6 min

The first saves for young keepers, on your knees: reach to the side and scoop a soft roll into your chest. Nothing standing at this age.

  1. Kneel on soft grass or a mat, hands ready in front of you.
  2. Your parent rolls a soft ball just to one side, within reach.
  3. Reach with both hands, scoop it up and pull it into your chest.
  4. Up to 10 saves, both sides.

Coach's cue: Hands behind the ball, then bring it in close.

Bring: soft ball, grass or a mat, partner or parent

Safety: Use a soft ball or a tennis ball indoors. Thumbs and little fingers never overlap. The thrower never throws hard from close range. Stop if a finger or wrist hurts. Only on soft grass or a mat, on your knees.

Goalkeeper training at home, ages 11 to 13

How much: 30 to 35 minutes (40 at most), 3 to 4 times a week.

A sample session (30.5 minutes)

  1. Warm-up: jog, shuffles, get down and up, arm circles and shoulder activation · 8 min
    Knees over toes on every landing. Warm-ups like this, done twice a week, prevent injuries.
  2. Beat your score: clean catches off the wall in 30 seconds · 2 min
    Soft hands. Write today’s number down.
  3. Keeper shuffle and set: shuffle, set, catch (wall baseball) (3 × 60 s, 30 s rest) · 5 min
    Set before the shot every time.
  4. Keeper colour-cue reactions: move to the colour a parent calls, then catch (2 × 60 s, 45 s rest) · 4 min
    React, set, catch.
  5. Keeper kneeling to low collapse saves on grass or a mat, up to 20 (3 × 60 s, 60 s rest) · 6.5 min
    Hands to the ball first, land on your side and hip.
  6. Game: save streak, catch and set, how many in a row without a drop · 3 min
    Set your feet before every catch.
  7. Cool-down: walk and stretches, hold each about 20 seconds · 2 min
    Never stretch to pain. Note one thing you got better at.

Keeper W-Catch Wall Throws

Ages 7 and up · 8 min

Practice the W hand shape for balls at head height, on your own against a wall.

  1. Stand 3 steps from a wall where nothing can break.
  2. Throw the ball softly at the wall above your head.
  3. Catch it with thumbs almost touching so your hands make a W behind the ball.
  4. Do 30 catches, then step back one step.

Coach's cue: Thumbs together, see the ball into your hands.

Bring: soft or light ball, a wall

Safety: Use a soft or light ball indoors, and keep clear of windows and anything that can break.

Keeper Shuffle and Set

Ages 7 and up · 8 min

Move across the goal with side steps and get set before the catch.

  1. Place 2 cones 4 steps apart as your goal.
  2. Side-shuffle from one cone to the other without crossing your feet.
  3. At each cone get set in your ready stance; your partner tosses you a ball to catch.
  4. Do 10 trips across, then rest.

Coach's cue: Shuffle, set, then catch.

Bring: soccer ball, 2 cones, partner or parent

Safety: Practice falls on soft grass or a mat, start from your knees, and never dive at a player's feet without a coach.

Keeper Confidence Round

Ages 7 and up · 6 min

Easy saves first: close range and a soft ball until you keep 8 out of 10, then a little harder.

  1. Stand ready in your set position.
  2. Your parent tosses a soft ball at your chest from 3 steps.
  3. Catch 10. If you keep 8, they step back one step or toss a little to the side.
  4. Finish on a clean catch.

Coach's cue: Easy wins first. Hands first, body behind the ball.

Bring: soft ball, partner or parent

Safety: Use a soft ball or a tennis ball indoors. Thumbs and little fingers never overlap. The thrower never throws hard from close range. Stop if a finger or wrist hurts.

Keeper Two-Footed Wall Passes

Ages 7 and up · 8 min

Keepers use their feet more than their hands in a game. Pass and receive off a wall with both feet.

  1. Stand 3 to 5 steps from a wall.
  2. Pass with your right foot, stop the rebound, pass again.
  3. Then the same with your left foot.
  4. Do 2 sets of 10 with each foot. Older keepers take the first touch away to one side.

Coach's cue: Keepers use their feet the most. Both feet, every time.

Bring: soccer ball, wall

Keeper Kneeling Side Saves

Ages 11 and up · 10 min

Learn to go down to the side safely, starting from your knees.

  1. Kneel on soft grass or a mat with your hands ready.
  2. Your partner rolls the ball a little to your side.
  3. Fall sideways onto your hip and shoulder, hands to the ball, and catch it.
  4. Do 8 each side, then try from a crouch.

Coach's cue: Hands first, land on your side, never your elbow.

Bring: soccer ball, partner, soft grass or mat

Safety: Practice falls on soft grass or a mat, start from your knees, and never dive at a player's feet without a coach.

Keeper Overarm Throws

Ages 11 and up · 10 min

Throw the ball long and accurately to start a quick attack.

  1. Set up a target zone of 4 cones about 15 steps away.
  2. Hold the ball in your throwing hand, step toward the target with the other foot.
  3. Swing your arm over the top like a bowler and release toward the zone.
  4. Do 12 throws, then move the target further away.

Coach's cue: Step, straight arm over the top, follow through.

Bring: soccer ball, 4 cones

Keeper Cross-Step and Catch

Ages 11 and up · 10 min

Cover more of the goal quickly with a cross-over step to reach wide high balls.

  1. Stand between 2 cones set 6 steps apart.
  2. Your partner tosses a high ball toward one cone.
  3. Turn your hips, cross one leg over the other, and catch the ball at its highest point.
  4. Do 8 each side, then rest.

Coach's cue: Hips turn first, then cross and reach.

Bring: soccer ball, 2 cones, partner

Safety: Practice falls on soft grass or a mat, start from your knees, and never dive at a player's feet without a coach.

Keeper Colour-Cue Reactions

Ages 11 and up · 10 min

Your parent calls a colour; you shuffle to that cone, set, and catch the toss.

  1. Put 4 coloured cones in a half-circle 3 steps around you.
  2. Your parent calls a colour.
  3. Shuffle to it, set your feet, and catch the toss they send there.
  4. Do 2 sets of 6, then 2 sets of 8 with quicker calls.

Coach's cue: React, set, catch.

Bring: soft ball, 4 coloured cones, partner or parent

Safety: Use a soft ball or a tennis ball indoors. Thumbs and little fingers never overlap. The thrower never throws hard from close range. Stop if a finger or wrist hurts.

Goalkeeper training at home, ages 14 and up

How much: about 45 minutes (60 at most), 3 to 4 times a week, with rest days.

A sample session (39 minutes)

  1. Warm-up: shoulder activation, wrist and finger prep, shuffles, get down and up, plank series · 10 min
    Build from easy to fast. Quality landings: knees over toes, quiet feet.
  2. Beat your score: wall catches at different heights in 45 seconds · 2 min
    Sharp and clean. Your own best is the only target.
  3. Keeper shuffle, cross-step and set: 6 to 8 s efforts, long rest (6 × 8 s, 30 s rest) · 4.5 min
    Explosive, then fully set.
  4. Keeper strength: short-lever Copenhagen, single-leg squats, wrist and finger work (3 × 60 s, 30 s rest) · 5 min
    Controlled reps. Stop if anything hurts.
  5. Keeper dives: collapse, then step-and-save, then modest extension on grass or a mat (max 30, no more than 8 in a row) (4 × 60 s, 90 s rest) · 10.5 min
    Hands lead, land on your side. Stop when landings get sloppy. None the day before a match.
  6. Game: catch, then pass out with your feet to a target, score your round · 4 min
    Game speed: save, scan, distribute.
  7. Cool-down: walk, then hip, hamstring and calf stretches · 3 min
    Slow breathing, gentle holds. Drink water.

Keeper Angles Game

Ages 7 and up · 8 min

Learn where a keeper stands: on the line between the ball and the middle of the goal.

  1. Make a goal with 2 cones and put a third cone in the middle of it.
  2. Your partner places the ball in different spots in front of the goal.
  3. Each time, move so you are on the line from the ball to the middle cone, a couple of steps off your line.
  4. Do 15 spots; your partner checks your position each time.

Coach's cue: Ball, you, middle of the goal in one line.

Bring: soccer ball, 4 cones, partner or parent

Safety: Practice falls on soft grass or a mat, start from your knees, and never dive at a player's feet without a coach.

Keeper Confidence Round

Ages 7 and up · 6 min

Easy saves first: close range and a soft ball until you keep 8 out of 10, then a little harder.

  1. Stand ready in your set position.
  2. Your parent tosses a soft ball at your chest from 3 steps.
  3. Catch 10. If you keep 8, they step back one step or toss a little to the side.
  4. Finish on a clean catch.

Coach's cue: Easy wins first. Hands first, body behind the ball.

Bring: soft ball, partner or parent

Safety: Use a soft ball or a tennis ball indoors. Thumbs and little fingers never overlap. The thrower never throws hard from close range. Stop if a finger or wrist hurts.

Keeper Cross-Step and Catch

Ages 11 and up · 10 min

Cover more of the goal quickly with a cross-over step to reach wide high balls.

  1. Stand between 2 cones set 6 steps apart.
  2. Your partner tosses a high ball toward one cone.
  3. Turn your hips, cross one leg over the other, and catch the ball at its highest point.
  4. Do 8 each side, then rest.

Coach's cue: Hips turn first, then cross and reach.

Bring: soccer ball, 2 cones, partner

Safety: Practice falls on soft grass or a mat, start from your knees, and never dive at a player's feet without a coach.

Side Plank Series

Ages 11 and up · 8 min

Side planks build the hips and inner thigh used for changing direction and striking.

  1. Hold a side plank on your forearm for 20 seconds each side.
  2. Then rest your top foot on a low bench and hold 15 seconds each side.
  3. Rest 30 seconds.
  4. Do 3 rounds and record your total hold time.

Coach's cue: Hips high, body straight.

Bring: mat, bench or low sofa

Safety: Stop if your groin or shoulder hurts. Short holds with good form beat long shaky ones.

Keeper Low Dive Progression

Ages 14 and up · 12 min

Build up to a full low dive, step by step, on soft ground.

  1. Start from your knees and fall to the side to catch a rolled ball.
  2. Move to a squat start, then a standing start a step away from the ball.
  3. Push off the foot nearest the ball, land on your side with hands to the ball.
  4. Do 6 each side at each stage; stop if anything hurts.

Coach's cue: Push off the near foot, hands lead, land on your side.

Bring: soccer ball, partner, soft grass or mat

Safety: Practice falls on soft grass or a mat, start from your knees, and never dive at a player's feet without a coach.

Keeper Reaction-Ball Catches

Ages 14 and up · 10 min

Fast hands: catch odd bounces off a wall with a reaction ball or a tennis ball.

  1. Stand 3 steps from a wall in your set position.
  2. Throw the ball against the wall so it bounces back.
  3. Catch it with soft hands, behind the ball.
  4. Do 3 sets of 8, then add two-ball drops.

Coach's cue: Soft hands, eyes on the ball.

Bring: reaction ball or tennis ball, wall

Safety: Use a soft ball or a tennis ball indoors. Thumbs and little fingers never overlap. The thrower never throws hard from close range. Stop if a finger or wrist hurts.

Keeper Passing Out Under a Time Cue

Ages 14 and up · 10 min

Receive a back-pass, scan, take your first touch out of your feet, and pass out before your parent counts to 3.

  1. Set 2 target gates out wide, 12 to 20 steps away.
  2. Your parent passes to you as a back-pass and starts counting.
  3. Scan, touch out of your feet, and pass through a gate before “3”.
  4. Do 3 sets of 6, using both feet.

Coach's cue: Scan, touch, pass.

Bring: soccer ball, wall, 4 cones, partner or parent

Turn these into a plan your goalkeeper actually does

In SSTracker the coach sends the session, your child gets a short workout with every step, earns XP when they log it, and you see the work. No club yet? The family plan is $7.50 a month per player, or $12 for the whole household, with 14 days free. Running a club or team is free.

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The research behind these plans

These sessions are built from 77 sources: national federation guidance, sports-medicine consensus statements and peer-reviewed studies on youth players, last reviewed October 2026. Where no study gives an exact number (most at-home doses), the plans use the cautious defaults the research supports, and we update them as new studies come out. Soccer is first; research-built plans for every position in the other sports SSTracker supports are on the way.

Age, development and practice design (22)
Positions, scanning and technique (11)
Goalkeeping (10)
Safety, load and injury (26)
Motivation and parents (8)

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