Become a Better Goalkeeper with Solo Training!

Become a Better Goalkeeper with Solo Training!

Table of Contents

  1. Introduction
  2. Exercise 1: Keepy Uppies
  3. Exercise 2: HAND-eye coordination
  4. Exercise 3: Catching technique
  5. Exercise 4: Handling
  6. Exercise 5: Lateral movement
  7. Exercise 6: Diving
  8. Exercise 7: High balls
  9. Exercise 8: Angled balls
  10. Bonus Exercise: Low balls
  11. Conclusion

Article

Introduction

In this article, we will explore a series of exercises that You can do with a rebounder to improve your solo training and enhance your skills. These exercises are designed to help you stay sharp, improve your touch, and work on important aspects of the game such as hand-eye coordination, catching technique, handling, lateral movement, diving, high balls, and more. Whether you are a beginner or an advanced player, these exercises will provide a challenging workout that can be done from the comfort of your own home.

Exercise 1: Keepy Uppies

The first exercise we will look at is "keepy uppies". This exercise is a great warm-up that works on your touch and footwork. The goal is to keep the ball off the ground and avoid letting it touch the ground. Start by using both your right foot and left foot to keep the ball in the air. If you want to make it more challenging, you can limit your touches, such as playing with only three touches or two touches before using the rebounder to get the ball back. This exercise helps improve your ball control and touch while getting your feet moving and comfortable with the ball.

Pros:

  • Improves footwork and ball control
  • Enhances touch and coordination

Exercise 2: Hand-eye coordination

The next exercise focuses on hand-eye coordination. Start by kneeling down and throwing the ball against the rebounder using one hand, such as your right hand. The goal is to throw the ball accurately and watch it all the way into your hand as you catch it. Ensure you use both your right hand and left hand to practice using both hands equally. You can vary the difficulty by throwing the ball harder or softer and by throwing the ball diagonally from right hand to left hand and vice versa. This exercise improves your hand-eye coordination and strengthens your ability to catch the ball accurately.

Cons:

  • May require additional equipment (rebounder)

Exercise 3: Catching technique

The third exercise focuses on improving your catching technique. Stand up and throw the ball against the rebounder using both your right hand and left hand. The goal is to make a solid catch at the end of each throw. Focus on capturing the ball with your thumbs close together and your palms open wide. Maintain a good catching technique by throwing the ball from head Height, ensuring you take a good catch at the end. To increase the difficulty, you can add movement and throw the ball from different angles, challenging your catching skills.

Exercise 4: Handling

Exercise 4 is all about handling the ball. Start by throwing the ball against the rebounder using both your right hand and left hand. Focus on making a solid catch at the end of each throw. This exercise works on your distribution skills, ensuring accuracy in your kicking. You can vary the Type of throw and practice overhead throws, basket throws, and even a kicking challenge. The key is to challenge yourself and work on both your catching and kicking techniques to improve your overall handling abilities.

Pros:

  • Enhances distribution skills
  • Improves accuracy in kicking

Exercise 5: Lateral movement

The fifth exercise focuses on lateral movement and sharp footwork. Set up four cones spaced approximately two yards apart in a line. Start by throwing the ball against the rebounder from the middle and then move to one of the cones. Perform small, sharp movements with your feet, keeping them close to the ground as you move between the cones. Use both your right hand and left hand to throw the ball against the rebounder. This exercise replicates the movement needed to get into line and make small adjustments during a game. Focus on moving as fast and efficiently as possible, ensuring a solid catch at the end of each movement.

Exercise 6: Diving

Exercise 6 adds a dive to the movement we practiced in the previous exercise. Start by moving around the front of the cone and then step into a dive while throwing the ball against the rebounder. The goal is to dive in a forward motion to replicate the diving technique used in games. Focus on diving at a 30 to 45-degree angle to ensure that if you spill the ball, you can parry it forward and away from the goal. This exercise helps improve your diving technique and enhances your ability to make saves in challenging situations.

Pros:

  • Enhances diving technique
  • Improves reactions and save ability

Exercise 7: High balls

Exercise 7 focuses on dealing with high balls. Set up the rebounder in a straight position and throw the ball against it to make it pop up. The aim is to time your jump correctly and take the ball at its highest point. Focus on timing your jump and using proper technique by driving your opposite knee up and maintaining good form as you catch the ball. Practice taking off with both your left foot and right foot to improve your overall performance when dealing with high balls.

Pros:

  • Improves timing and jumping ability
  • Enhances catching technique for high balls

Exercise 8: Angled balls

Exercise 8 adds an angle to the high balls we practiced in the previous exercise. Start with your chest facing the rebounder and move towards it to catch the ball. Throw the ball against the rebounder and then take off, using your opposite leg to get up and take the ball at its highest point. This exercise challenges your ability to take angled balls and improve your catching technique. Practice taking off with both your left foot and right foot to ensure proficiency on both sides.

Bonus Exercise: Low balls

For an additional challenge, we have a bonus exercise that focuses on dealing with low balls. Adjust the position of the rebounder so it is on its side. Throw the ball underhand to make it bounce low on the ground. Focus on getting your body behind the ball and using your fingertips to make a solid catch. Avoid letting your knees touch the ground and ensure you maintain proper form and technique throughout the exercise. This exercise helps improve your ability to handle low shots and makes you more versatile in your goalkeeping skills.

Conclusion

In conclusion, these exercises provide a comprehensive solo training routine using a rebounder. From improving footwork and ball control to enhancing hand-eye coordination and diving technique, each exercise targets specific aspects of goalkeeping. Incorporate these exercises into your training regimen to refine your skills and become a more confident and agile goalkeeper. Remember to practice both with your right hand and left hand to ensure balanced development.

Most people like

Find AI tools in Toolify

Join TOOLIFY to find the ai tools

Get started

Sign Up
App rating
4.9
AI Tools
20k+
Trusted Users
5000+
No complicated
No difficulty
Free forever
Browse More Content