The goalkeeper's position is the last line that separates the opposing team from the desired goal. However, not all mentors know how to train a player at the goal more competently.
Instructions
Step 1
Start with general physical training. Although the goalkeeper does not need to run around the field a lot during a football match, he must be able to compete for the ball. He needs to have a strong torso and harmoniously developed muscles. Therefore, training in the gym two to three times a week will be mandatory. Don't forget about cross training. This will help develop endurance for long workouts and series of games. Go to the pool at the end of a week of classes. Water treatments will help restore muscles and give an energy boost for the next cycle.
Step 2
Train your legs with special jumping exercises. You can do them both in the gym and in the general group of football players. First, always do squats and half-squats with a barbell. For the goalkeeper, the bouncing of the feet is critical. Second, do your stretches with or without weights. Each set should have at least 50-60 reps. Third, do leg press on a special machine. This exercise is less traumatic. All this will help develop the hips, buttocks and lower leg, which will have a qualitative effect on jumping for the ball.
Step 3
Develop a reaction. No matter how trite it may sound, in order to become a good goalkeeper, you need to reflect as many balls flying into the shots as possible. Ask your teammates to hit from different positions many times. Let it be corners, free kicks, penalties, long-range shots, etc. The more balls you catch or hit back in one workout, the faster you will develop your goalkeeper skills. Try to pick up the ball always ahead of the opponent, not allowing him to even break through on goal. Your teammates should feel that you are a reliable guarantor.
Step 4
Learn different ball handling techniques. These include: kicking the ball out of the goalkeeper's and penalty area, hitting the ball with a fist, and grabbing it. You must master these skills perfectly. Hit the ball with your teammates. With strong shots on target, do not try to pick up the ball in your hands - hit it with your fists. Practice these aspects over and over in each session.
