Train at home

No pitch? No problem.

Six solo drills any keeper can do with a ball, a wall, and a few square metres. Ten focused minutes a day beats an hour of nothing — and when you join us at the pitch, you'll already have the habits.

Hands & handling

1 · Wall catches — the W

Stand 3–4 big steps from a wall. Throw the ball chest-high against it and catch with both hands in a W shape (thumbs nearly touching behind the ball). 3 sets of 20. As it gets easy, step closer — less time, faster hands.

Builds: safe catching shape, soft hands.

2 · Scoop cradles — the low ball

Roll the ball at the wall so it comes back along the ground. Get your body behind it, little finger sides of the hands together, and scoop it into your chest. 3 sets of 15. Never let it through the legs — that's the rule.

Builds: low-ball security, getting the body behind the shot.

Feet & movement

3 · Shuffle box

Mark a square about 2×2 big steps (shirts or stones for corners). Side-shuffle around it — never crossing your feet, knees bent, hands ready at sides. 30 seconds one way, 30 the other, 4 rounds. Stay light: heels barely touch the ground.

Builds: goalkeeper footwork — the dive starts with the feet.

4 · Set-position pops

Jog gently on the spot. Every time you (or a friend) shout "SET!", snap into the set position: feet shoulder-width, knees bent, weight forward, hands in front. Hold 2 seconds, jog again. 20 pops.

Builds: the ready stance — being set when the shot comes is half the save.

Eyes & reactions

5 · Turn-and-find

Face away from the wall. Throw the ball over your shoulder against it, turn fast, find the ball, catch or save it. 3 sets of 10. The throw should surprise you — vary the angle.

Builds: reactions and finding the ball late, like deflections in a match.

6 · One-hand juggles

Throw the ball up and catch it one-handed — right hand only, then left only, then alternating. Start chest height, go higher as you improve. 2 minutes per hand. A keeper's weak hand is a striker's favourite target — train it.

Builds: single-hand strength and tracking the ball in the air.

⚠️ Train smart

Warm up first (2 minutes of easy jogging and arm circles), train on flat ground away from traffic, and stop if anything hurts. These drills are for technique — diving practice belongs on grass, with a coach. That's what we're for — first session free.