Goalkeepers in sports such as hockey and soccer can spell the difference between winning and losing. Eye-hand coordination and speed are paramount, as is the ability to track the ball, puck and opponents. Like any skill, your coordination and speed can be improved with training. Although it may be easy to focus on field players, goalkeeper specific drills should be a part of every practice session.
The Ball Slap
This particular drill can improve a soccer goalkeeper's reaction time. Have the goalkeeper stand about 10 yards from you, facing away. Slap the ball, then throw the ball to the side of or at the keeper so he has to make a save. At the sound of the slap, the keeper is allowed to turn around and must attempt to catch the ball before it hits the ground. Begin with easier serves for the keeper to warm up, gradually making your throws more difficult.
The Wall Bounce
A lacrosse goalie drill that is applicable to other sports as well, the wall bounce requires a wall, a ball, a goalie and a server. The goalie will stand facing the wall, with his back to the server. The server is to throw the ball so that it bounces off the wall and the goalie has to catch or block it. Begin easily, allowing the first few throws to be caught without difficulty. As the goalie warms up, ask the server to vary the angles of the throws as well as the speed. The ball can also bounce before it hits the wall, which will add different spins to the ball.
Cross-Training
Focusing on a ball that is smaller than the object you play with, be it a puck or a ball, can help train your goalkeeper's eyes. Ping pong, tennis or hand ball exercises can be an excellent way to improve tracking skills and reflexes. Have your keeper stand about 5 yards away from you. Throw the ball to either side of the keeper, at any height, and have her reach out a hand to block the ball. For hockey goalies, you can also have her catch the ball with one hand.
Tracking Drill
For a goalkeeper, the ability to track a ball through the traffic of a game is critical. To strengthen this ability, you can use multicolored or numbered balls or pucks that are served to the goalie. You can vary the objectives of the drill. For instance, for soccer keepers, you can write a number multiple times on a ball, and as it is served or kicked to the keeper, she must call out the number before she catches it. You can also have several servers throw multicolored balls to the keeper. Ask the keeper to only save the red balls. Vary the color each time.
