Goalkeepers in soccer are the only players that touch the ball with their hands. Their warm ups need to include the lower body and coordination drills with the rest of the team, then focus on special speed and reactive drills for hand-eye coordination. Special focus also needs to be paid to exercises that loosen ligaments of the shoulder, hip, knee, and ankle joints to prevent injuries while diving for the ball.
Aerobics
Warming up for five minutes is important before performing drills and stretching, as it gets blood circulating to the arms and legs. Running laps around the field is a preferred warm-up, as the entire team participates. After five minutes of running, the goalkeeper will need to check shoe fit, and possibly adjust the laces on them to prevent chafing and blisters.
PEP drills and stretches
The Santa Monica Sports Medicine Foundation has developed a 20 minute warm-up program designed to prevent ACL injuries in female soccer players. The drills are also effective for male players. The drills consist of a series of active stretches focusing on the lower body. Stretches are for the hips, ankles, and knees, to properly prepare the connective tissue for flexibility during movement.
Upper Body Strength
Goalkeepers need to have strength and quickness in the upper body. Push-ups and planks are effective to build shoulder and core strength, and can be done right in front of the net. Throwing the ball to a partner and bouncing a medicine ball off a cement wall build chest and bicep strength.
Reactive Movements
Have the goalie practice upper-body reactive movements. With one or more kickers present, the goalie defends by running and catching a series of soccer balls kicked in close succession. Throwing a smaller, faster ball such as a tennis ball to the goalie during warm ups improves speed and tracking ability.
Children Younger Than 12
Goalkeepers younger than 12 are still developing neurological connections to muscles and should not be subjected to warm up drills longer than 10 to 12 minutes. For very young kids, under 8, the PEP warm-up program is adapted to three basic drills: jogging 5 minutes, touching the toes and figure 4 stretch, sitting down on the grass. In addition, goalkeepers can practice catching the soccer ball kicked slowly toward them in the goal box.
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