GUY SOLOMON: High diving saves, push, power and footwork
Dynamic exercise from our new partner Guy Solomon focused on high diving balls with youth national team of Israel.
Developing the power of push and technique of high diving saves after push.
- GUY SOLOMON: High diving saves, push, power and footwork
- D. Gallardo Rodriguez: Decelerations and speed control training
- GOALKEEPER ACADEMY: Diving - First Skills
- Saladin Mustafi: Defensive situations, reaction, diving and leg saves
- D. Gallardo Rodriguez: Speed and reaction saves on the goal-line.
- MATEJ MILENKOV: Full training microcycle of North Macedonia U21
- DRAGIN BAJIC: Crosses, shot stopping, 1v1 and space defense
- JUSTINAS GASIUNAS: Defending the space vs defending the goal from central & wide areas
- JENI DUNAYEV: Defending the goal, push off & diving saves
- DEYAN MINEV: Defending the goal and dealing with the aerial balls
- PAVOL HRNCIARIK: Power, explosiveness, diving and reaction saves
- EDEN SOLOMON: Rondo 3v1 and short distance cognitive distribution
- JUSTINAS GASIUNAS: Wholistic defending the goal in L-shape goal environment
- 4 Exercises How to practice footwork
- BARTOSZ GROSZAK: Distribution, Defending the goal
- MATEUSZ GWIZD: Aerial balls, goal vs space defense
- Reaction, Defending the goal from the short distance
- Build Up - Goal Kick, Short distance distribution
- Distribution, Shot stopping from the angle
- FULL TRAINING: Preseason defensive training session
- COMPLETE GOALKEEPER PATHWAY: From foundation to professional
- Offensive session, aerial balls with offensive transitions
- Distribution - Integration of goalkeepers into the team training
- Technical training - Diving, Gripping, Distribution
- Blocking shots - Cooperation with defenders
- WEBINAR: How to set up 1v1 training session - Portugal Goalkeeping School!
- Crosses from inside the box with 3 goals
- Inside goalkeeper training - Korona Kielce
- Cooperation between goalkeeper and defenders
- GOALKEEPER ACADEMY: 1v1, Long Block
- DECISION MAKING: Goal vs Space Defense
- Dealing with the wide attacks
- Individual intention build up #1
- Dealing with 1v1 situations
- 3 Technical actions of the goalkeeper
- How to set up the principles of the training session correctly?
- FULL TRAINING: Competitive training with 2 goalkeepers
- FULL TRAINING: Space defense after the cut-backs
- WEBINAR: Full training session based on analysis of the opponent team
- FULL TRAINING: Defensive situations with reaction - Using the Dive Sweep
- Competitive S-S-G, 1+1 vs 1+1
- Defending the goal or Dealing with the aerial balls
- 1V1 - Small Sided Game
- 1V1 - Technical drill
- WARM UP: Diving saves, 5 goalkeepers involved
- Sweeper Keeper - Defending the space behind the line
- Game situations from the angle
- Quick diving on the soft pad
- THE GAME OF THE GOALKEEPER #1: First touch, distribution
- JENI DUNAYEV: Defending the goal vs Defending the space
- DIVING BASICS: Fun with the cones with the ball!
- DIVING BASICS: Fun with the cones
- Aerial balls - defensive transition
- Diving saves after movements with lights
- Gripping after quick feet with lights
- Diving saves after backing up
- The best environment for the development of young goalkeepers.
- Aerial Balls - Defending the goal
- Aerial Balls Warm Up in fours
- Aerial Warm Up in fours
- METHODOLOGY: How to set up a GK training microcycle & macrocycle
- PAVOL HRNCIARIK: Aerobic Capacity GK Training
- JENI DUNAYEV: Defending the goal after different scenarios
- MARTIN RASKA: Reaction - Limited Vision
- MARTIN RAŠKA: Warm-Up in the square
- SJOERD WOUDENBERG: Live exercise, Game Related on 3 goals
- DRAGAN BAJIC: 1v1, Reaction after aerial balls
- #3 DIVING BASICS - Quick Recovery
- #2 DIVING BASICS - Parrying with the ball
- #1 DIVING BASICS - From the kneeling position
- SALADIN MUSTAFI: Collapse dive, 1v1 techniques
- #4 How to Improve Mobility and Strengthen the Core
- #3 How to Improve Mobility and Strengthen the Core
- #2 How to Improve Mobility and Strengthen Your Core
- #1 How to Improve Mobility and Strengthen the Core
- All kind of movements in one exercise
- Power, explosiveness and high diving saves
- FC Porto: Funny warmup game
- TECHNICAL: Negative Step
- PUSH OFF On the voice signal
- Handling, coordination, 1v1/reaction
- Goalkeeper Academy - PUSH OFF #3: Push Dive
- Goalkeeper Academy - PUSH OFF #2: Methodological work
- Goalkeeper Academy - PUSH OFF #1
- BARTOSZ GROSZAK: Game related, Situational 3v2
- SITUATIONAL 1V1: Block vs Attack
- Situational defending the goal from the angle shots
- FREE DRILL: Developing the diving technique
- Game related warm up drill
- BEKİR ÖZTÜRK: VIDEO - Couple funny game, reaction - diving - speed
- DRAGAN BAJIC: VIDEO – Situational defending the goal and defending the cross
- MARTIN RAŠKA: VIDEO Defending 2 small goals with COLLAPSE DIVE technique
- One hand parrying diving saves
- Dynamic PUSH OFF saves after "quick feet"
- GOALKEEPER ACADEMY: PUSH OFF
- FUNNY GAME: Playoffs - transfer from offensive to defensive activity
- Cognitive warm-up - brain activation
- Distribution - DUEL 1v1
- 1v1 attacking the ball - reaction
- Defending the goal vs defending the space
- Match situation - catching shots from an angle
- Complex warm-up - carousel
- Constructive play under pressure
- Goalie hattrick
- Intervention - distribution - intervention
- Catch from the cone on which you stand
- Warm-up - coordination
- Practice defending the cut-backs
- Distribution after an intervention with a cognitive element
- FREE: Warm-up in the triangle
Training - D. Gallardo Rodriguez: Decelerations and speed control training
10 exercises to safely and effectively slow down movement, control the center of gravity, and prepare the body for rapid changes of direction.
Equipment
For older age groups:
Kettlebell
Medicine ball
Resistance bands
Light dumbbells
Mat
Plyo box / bench
For younger age groups:
Recommended to perform the training exclusively with bodyweight
Goal
This training module develops a goalkeeper’s ability to quickly and safely decelerate. Deceleration is fundamental for every change of direction, landing, shot reaction, or block.
Organisation
Goalkeeper training in the gym
Action
The module reduces the risk of knee, ankle, and groin injuries, improves body stability, and allows the goalkeeper to move more precisely, quickly, and under control.
The result is increased confidence in game situations and more efficient movement in the goal area.
Exercises:
1. KB Swing to Front Lunge / Shoulder Stability
Equipment: kettlebell
Goal: core strength, shoulder stability, controlled braking
Organization: 6–10 m space, goalkeeper works in a straight line
2. Back Lunge
Equipment: bodyweight or light dumbbells
Goal: knee stability, posterior chain strength
Organization: 8–10 reps per leg, stationary
3. Drop Copenhagen Catch
Equipment: bench or plyo box
Goal: adductor strength and resilience, groin injury prevention
Organization: with partner or fixed support
4. Single Leg Hamstring Bridge
Equipment: mat
Goal: hamstring endurance, pelvic control
Organization: static or dynamic bridges
5. Low Banded Tall Static Run
Equipment: resistance band
Goal: knee control, rhythm, core stability
Organization: band around hips, fixed point behind player
6. Banded Skate Jump → Broad Jump
Equipment: resistance band
Goal: lateral braking + explosive jump
Organization: diagonal movement
7. Banded Back Step → Front Brake
Equipment: resistance band
Goal: control of rapid direction changes
Organization: short distance (3–4 m)
8. Drop Double Step Brake / Chest Push
Equipment: medicine ball or partner
Goal: control of fast falling center of gravity + upper body strength
Organization: short, intense repetitions
9. Zercher Front Lunge
Equipment: dumbbell or medicine ball held in elbows
Goal: trunk stability, controlled forward step
Organization: 6–8 reps per side
10. Holding One-Leg Deadlift → Weight Drop & Catch
Equipment: light weight or ball
Goal: balance, reaction, ankle stability
Organization: controlled movement + quick reactive phase
Recommended Reps and Sets
U9 – U11
Reps: 6–8
Sets: 2
Tempo: slow, technical, no weights
Focus: coordination, balance
U12 – U14
Reps: 8–10
Sets: 2–3
Tempo: controlled, medium intensity
Focus: braking technique, basic strength
U15 – U17
Reps: 8–12
Sets: 3
Tempo: dynamic + controlled braking
Focus: combining speed and stability
U18 – Senior
Reps: 10–14
Sets: 3–4
Tempo: high intensity, short rests
Focus: maximal deceleration, rapid direction change, strength adaptation
Exercise preview
This training is ideally placed at the beginning of the main part of the session, when the player is still fresh. Deceleration requires high concentration, precise technique, and body control – fatigue would reduce both the quality and safety of the movement. It is important because braking is the moment when most knee, ankle, and groin injuries occur. The better a player controls deceleration, the faster and safer they can change direction, react, and move in the goal area.
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