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Jumps And Ball Catches [Goalkeeper Warm-Up Programme]
Exercise: start in a standing position on the goal line, with the ball held at pelvis height. Throw the ball in the air, jump and catch it repeatedly en route to the cone. Jog back to the goal. Key points: • Ball to be caught at highest possible point • One “protection leg” to be kept in front of body • Hip, knee and toes of landing leg should be aligned • Eyes to be kept on ball while jumping Repetitions: Two (one clockwise, one anticlockwise).


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Alternating Hops While Transferring The Ball Under The Leg [Goalkeeper Warm-Up Programme]
Exercise: start in a standing position on the goal line, with the ball held at pelvis height. Hop to the cone while transferring the ball under alternating legs. On the way back, jog backwards to the goal line. Key points: • Back to be kept straight when front knee is elevated • Front knee to be brought towards chest • Shoulder, hip, knee and foot of supporting leg should be aligned Repetitions: Two (one clockwise, one anticlockwise).


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Arm Swings With The Ball On The Move [Goalkeeper Warm-Up Programme]
Exercise: start in a standing position on the goal line, with the ball held at pelvis height. Jog to the cone while swinging your arms from side to side. On the way back, perform sidesteps with double‑handed bounces. Key points: • Torso rotation to be kept to minimum while arms are being swung • Eyes to be kept on ball throughout • Ball to be stopped at shoulder height when bouncing it Repetitions: Two (one clockwise, one anticlockwise).


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One-And-Two-Handed Ball Lifts On The Move [Goalkeeper Warm-Up Programme]
Exercise: start in a standing position on the goal line, with the ball held at pelvis height. Jog to the cone and back while lifting the ball with both hands. Next, repeat but with one‑handed ball lifts; after each ball lift, lift with the other side. Key points: • Ball to be elevated as high as possible • Elbows to be kept straight • Eyes to be kept on ball throughout Repetitions: Two (one of each type).


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One-Handed Ball Bounces On The Move [Goalkeeper Warm-Up Programme]



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