Two attributes that are very important for all goalkeepers are speed and agility. Being able to move your feet quickly both forward and laterally gives you the best chance of getting into the right position for every shot.
Below is a video I have put together with the help of three of Australia’s greatest men’s goalkeepers. Nathan Burgers, Stephen Lambert and Stephen Mowlam are all inspirations to me, setting the bar so high with their abilities and success at an international level.
The footage is from a session they did back in 2008 in preparation for the Beijing Olympics. The guys are all very quick and coordinated so check out the video and try using these drill suggestions and see if you can get your speed and agility up to this level.
I use ladder drills as a way of getting my legs moving before a game or training so when I get my gear on I know that I will be feeling quick and sharp. It is also a great tool to use during the off season. Please ensure you seek the guidance of a coach or trained professional before trying these drills. As with all exercise, there is risk of injury.
video – rachaellynch.com.au
For warm up I like to use a variety of ladder drills but my favourites are:
– Single step in each square
– Two steps in each square
– Two steps in each square with high knees
– Lateral with two steps in each square once each way
This does not take long but make sure each one is done as quick as possible and with good technique
For more ideas have a look at this video I found on youtube…
Goalkeeper speed work | rachaellynch.com.au
Hi there i do some of these work outs but just wondering would it be better to do it with gear on or off i do alot of my lunges in gear so would it be be better to do it in gear also
I am three time Olympian ,but i am highly impressed with this information, i feel that if i have this information about training before i will be more perfect in hockey sports.
Personally I think you are much better off doing it without your gear on. To get real benefits in speed and maintaining technique you should do it in your running shoes.
Ahmed, maybe you can use these and make a come-back 🙂
ah sweet as thanks for clearing that up for me!!!!
did these drills during the whole off season and it works freaking awsome…. thanks
Great to hear Josh. Did you find that you felt quicker in your gear?