From jumping catch to diving save, complete with change of direction [Goalkeeper Warm-Up Programme]
Exercise: start in a wide stance, throw the ball in the air, jump and catch it, put it on the ground and dive to the right corner of the goal. Repeat and dive to the left corner. Key points: • Eyes to be kept on ball while jumping • Hips and knees to be kept aligned when landing Repetitions: Three per side.


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Dive and grasp from standing position, using leg push-off [Goalkeeper Warm-Up Programme]
Exercise: starting in a standing position, dive to the left, grasp the ball, get back to your feet and then do the same to the right. Complete this sequence two times and then move the balls before repeating it another two times, but reversing the order of the dives. Key points: • Legs to be extended after diving • Head to be aligned with body • Eyes to be kept on ball while diving Repetitions: Six (three with rightward dive first, three with leftward dive first).


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Dive and grasp from kneeling position, using leg push-off [Goalkeeper Warm-Up Programme]
Exercise: starting in a kneeling position, dive to the left and grasp the ball, then return to the kneeling position and do the same to the right. Complete this sequence two times and then move the balls before repeating it another two times, but reversing the order of the dives. Key points: • Legs to be extended after diving • Head to be aligned with body • Kneeling position is starting point for each dive • Eyes to be kept on ball while diving Repetitions: Six (three with rightward dive first, three with leftward dive first).


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Dive and grasp from side-on position [Goalkeeper Warm-Up Programme]
Exercise: starting in a kneeling position, throw the ball in the air, catch it, gather it in and then dive to one side while extending your body. Repeat five times on the same side and then change side. Key points: • Head to be aligned with body • Eyes to be kept on ball while diving Repetitions: Five per side.


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Lateral body extension with a ball and bounces [Goalkeeper Warm-Up Programme]
Exercise: sit on the ground with your legs extended and the ball in your hands. Bounce the ball once to the right, between your legs and to the left. “Dive” diagonally back to the right side, while your right leg stays extended on the floor and your left leg is raised in the air. Repeat on the other side. Key points: • Foot of lying leg to touch ground throughout • Hip of lying leg to be kept extended • Raised leg to be elevated as high as possible • Arms to be stretched as far beyond head as possible in “dive” position • Torso to be kept extended in “dive” position Repetitions: Five per side.


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Extended backward roll and forward thrust while holding the ball [Goalkeeper Warm-Up Programme]
Exercise: sit on the ground with the ball in your hands and slightly flexed legs. Roll backwards with your arms and legs extended until the ball and your feet touch the floor. Sit back up, spring forwards, extend your legs and arms and gently bounce the ball once between your legs. Key points: • For backward roll: 1) Pelvis to be kept as high as possible 2) Arms to be kept pinned symmetrically to ground 3) Legs to be kept straight and knees to be extended as far as possible when toes touch ground • Arms to be extended as far forwards as possible when ball is bounced between feet


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Backward roll and forward thrust while holding the ball [Goalkeeper Warm-Up Programme]
Exercise: sit on the ground with the ball in your hands and slightly flexed legs. Roll backwards with your knees bent and your arms and legs extended until the ball and your feet touch the floor. Sit back up, spring forwards, extend your legs and arms and gently bounce the ball once between your legs. Key points: • For backward roll: 1) Pelvis to be kept as high as possible 2) Arms to be kept pinned symmetrically to ground • Arms to be extended as far forwards as possible when ball is bounced between feet Repetitions: Ten.


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