Goalkeeper training in football: how goalkeepers prepare for games

The expert: goalkeeper trainer Jens Abrams

This is why special goalkeeper training is important

When asked why special training is so important for goalkeepers in football, Jens Abrams has a clear answer: "The goalkeeper's position is a key position in football. It does not only consist of diving and saving. This may have been the case in the past, but today the demands on the goalkeeper have grown considerably. One reason for this is that the goalkeeper is the first build-up player. He can make the game fast and must also know tactical backgrounds. To be able to make fast and optimal decisions, he requires a good speed of action and automated processes. Therefore, special goalkeeper training is important."

Goalkeeper training is complex individual training

These special demands on the goalkeeper require specific and targeted preparation. Therefore, it is important that the goalkeeper trainer can respond individually to his protégés: "Training takes place in smaller groups. For me personally, there are a maximum of four goalkeepers", explains Jens Abrams.

Contents: coordination, technique and strength

"I personally think that goalkeeper training is training coordination in combination with technique and strength", explains the goalkeeper trainer from Westphalia.

Typical training sequence

"My training session consists of three pillars", says Jens Abrams, including:

• Warm-up: "Warm-up always includes a coordinative running exercise with passing and catching techniques."
• Main part: "Then, you work on the actual theme of the training session. Here you should also react to the feedback of your protégés. If, for example, a goalkeeper feels uncomfortable with high balls, I try to incorporate the problem as soon as possible."
• Final part: "Once more, the final part concerns the topic of the training, but I like to let the goalkeepers compete against each other here."

Creativity: avoiding boredom in goalkeeper training

If one training session is similar to the other or if the exercises are not very varied, the participating goalkeepers can quickly become bored. Jens Abrams "unfortunately doesn't know a magical formula" to counteract this, but with the right determination you can vary the training content and bring more variety into the exercises.

Football exercises for goalkeepers

The right exercises are essential in any football training. We have put together a series of practice videos for you that are specifically aimed at goalkeeper training and the specific requirements of the football goalkeeper.

Warm-up

When warming up in goalkeeper training, elementary basic techniques of goalkeeping should already be considered. It is by no means always necessary to follow the same pattern.

Coordination

In order to train the goalkeeper's coordination skills and thus guarantee success during a match, improving coordination must be an integral part of goalkeeper training. Ideally, you should train coordination at the beginning of training when the goalkeeper is not tired.

Diving

If the ball can no longer be saved by running towards it, the goalkeeper must dive. In order for it to work, leg work, jumping, body extension and falling techniques must work together in a coordinated manner. The goalkeeper should always dive forward so that the ball can be defended actively. It is also important to train the correct landing - this will minimise the risk of injury.

Jumping power and high speed power

The goalkeeper's jumping power and speed must also be trained. Speed power means to perform a movement as explosively and fast as possible. For this to succeed, the maximum force must be well trained. Both components, high-speed power and maximum power, are the prerequisites for good jumping power.

Mental preparation for the game

He explains how the mental preparation for a football match can look like: "I think it is important that every goalkeeper creates his or her own match preparation. The behaviour before match day is just as important as the behaviour on match day just before the game starts. The optimal situation is if a uniform warm-up programme is provided, which is run through before the game. It should help the goalkeeper to focus. Between warm-up and kick-off, short mental exercises can still be built in, so that the goalkeeper is fully there for the game."

Mental strength during the game

Even during the match, a goalkeeper must keep his nerve. Knowing and being able to call up the correct mental techniques helps.

"Clear views"

According to Jens Abrams, "The goalkeeper trainer should have clear views and be able to justify his point of view."

"Performing exercises properly"

Furthermore, the right attitude is crucial when training: "For me it is not important how quickly an exercise is implemented. It is better to do the exercise slowly and 100% correctly than too fast and in the wrong way. It's about giving the goalkeeper solutions that he can retrieve automatically in the game."

Making progress and having fun at the same time

At the same time, it is important that goalkeeper training is not perceived as torture, but rather as something that promotes the development of the goalkeeper and helps him get better.
"It is important to me that the goalkeeper leaves training with a good feeling for the game," says Abrams. "Sure, training should be varied and challenging, but it should also give the goalkeeper the feeling that he is improving. Show him that a process that is making him better is underway, a process that will make him prosper, that will prepare him for the tasks ahead. One last thing: it must be fun too!"