Footwork Warm-up


Change of direction, explosion off your line

Place a flag on the junction of the 6 yard box and the end line.
Place a cone 12 yards out from the flag which is the same distance as the penalty spot.

Goalkeeper starts at the flag, moves laterally and touches the post, moves laterally back and around the flag and explodes forward towards the cone.  Repeat until the goalkeeper feels loose and ready to go.


  1. Starting position is facing away from the field.
  2. Start on your stomach.
  3. Start on your back, head next to the flag.

Coaching Points:

  • Explode away from the post.
  • Explode off the end line like going for a breakaway.
  • Stretch and progress accordingly.

“Man’s mind, stretched to a new idea, never goes back to it’s original dimensions.” -Oliver Wendell Holmes-