SOLO GK TRAINING GUIDE
✔ 100% solo
✔ 40+ sessions
✔ No wall required
✔ Over 100 exercises
✔ Indoor & outdoor friendly
✔ New sessions added frequently
✔ Designed for real match improvement
✔ Easy, intermediate and hard level sessions
✔ Proven results, structured sessions and trusted by GK’s
Upon completion of the enrolment process, you will have instant access to the guide.
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Indoor Session 1: Sample
Time: 30 mins
Level: Intermediate
Equipment: 1 ball
Focus: Handling, Footwork, Coordination
Time: 30 mins
Level: Intermediate
Equipment: 1 ball
Focus: Handling, Footwork, Coordination
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Indoor Session 2: Distribution
Time: 30 mins
Level: Intermediate
Equipment: 1 ball
Focus: Footwork, First Touch, Coordination
Time: 30 mins
Level: Intermediate
Equipment: 1 ball
Focus: Footwork, First Touch, Coordination
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Indoor Session 3: Handling
Time: 30 mins
Level: Intermediate
Equipment: 2 balls
Focus: W, Cup, Scoop, Hand eye coordination
Time: 30 mins
Level: Intermediate
Equipment: 2 balls
Focus: W, Cup, Scoop, Hand eye coordination
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Indoor Session 4: Hand speed
Time: 30 mins
Level: Easy
Equipment: 1 ball
Focus: Handling, Hand speed, Hand eye coordination
Time: 30 mins
Level: Easy
Equipment: 1 ball
Focus: Handling, Hand speed, Hand eye coordination
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Time: 20 mins
Level: Hard
Equipment: 1 ball
Focus: Core, Stability
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Multi-Topic Session 1: Handling + Diving
Time: 60 mins
Level: Intermediate
Equipment: 1 ball
Focus: Handling, Hand speed, Collapse Dives, Low dives, Recovery movements
Time: 60 mins
Level: Intermediate
Equipment: 1 ball
Focus: Handling, Hand speed, Collapse Dives, Low dives, Recovery movements
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Multi-Topic Session 2: Crosses + Distribution
Time: 20 mins
Level: Intermediate
Equipment: 4 balls
Focus: Crossing, vertical power, rolls, throws, side volleys
Time: 20 mins
Level: Intermediate
Equipment: 4 balls
Focus: Crossing, vertical power, rolls, throws, side volleys
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Multi-Topic Session 3: Power + Conditioning
Time: 20 mins
Level: Hard
Equipment: 1 Ball, 4 cones
Focus: Conditioning, agility, power
Time: 20 mins
Level: Hard
Equipment: 1 Ball, 4 cones
Focus: Conditioning, agility, power
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Power Session 1: 2 Feet jumps
Time: 15 mins
Level: Intermediate
Equipment: 1 ball
Focus: 2 Feet jumps, explosive power, reactive power
Time: 15 mins
Level: Intermediate
Equipment: 1 ball
Focus: 2 Feet jumps, explosive power, reactive power
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Power Session 2: Single foot jumps
Time: 15 mins
Level: Intermediate
Equipment: n/a
Focus: 1 Foot jumps, explosive power, reactive power
Time: 15 mins
Level: Intermediate
Equipment: n/a
Focus: 1 Foot jumps, explosive power, reactive power
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Time: 30 mins
Level: Hard
Equipment: 1 ball
Focus: High Diving
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Topic Focus 2: Diving (B)
Time: 30 mins
Level: Intermediate
Equipment: 1 ball, 1 marker (any kind)
Focus: Low Diving
Time: 30 mins
Level: Intermediate
Equipment: 1 ball, 1 marker (any kind)
Focus: Low Diving
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Time: 20 mins
Level: Easy
Equipment: 1 ball
Focus: Hand speed
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Time: 20 mins
Level: Easy
Equipment: 1 ball
Focus: Handling (W’s)
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Time: 15 mins
Level: Easy
Equipment: 2 balls
Focus: Scoops, Cups
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Topic Focus 6: Crosses
Time: 60 mins
Level: Hard
Equipment: 1 ball, 3 makers (of any kind)
Focus: Crossing footwork, Areal catches, Vertical power
Time: 60 mins
Level: Hard
Equipment: 1 ball, 3 makers (of any kind)
Focus: Crossing footwork, Areal catches, Vertical power
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Topic Focus 7: Distribution (A)
Time: 30 mins
Level: Intermediate
Equipment: 1 ball
Focus: Ball control, First touch
Time: 30 mins
Level: Intermediate
Equipment: 1 ball
Focus: Ball control, First touch
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Topic Focus 8: Distribution (B)
Time: 15 mins
Level: Intermediate
Equipment: 1 ball (more is better for less ball collection)
Focus: Throws, Rolls + Sidevolleys
Time: 15 mins
Level: Intermediate
Equipment: 1 ball (more is better for less ball collection)
Focus: Throws, Rolls + Sidevolleys
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Topic Focus 9: Distribution (C)
Time: 20 mins
Level: Intermediate
Equipment: 1 ball (more is better for less ball collection)
Focus: Directional first touch, short + medium distance passes
Time: 20 mins
Level: Intermediate
Equipment: 1 ball (more is better for less ball collection)
Focus: Directional first touch, short + medium distance passes
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Topic Focus 10: Positioning
Time: 15 mins
Level: Intermediate
Equipment: 2 balls
Focus: Movement throughout goal, Positioning, Collapse Diving
Time: 15 mins
Level: Intermediate
Equipment: 2 balls
Focus: Movement throughout goal, Positioning, Collapse Diving
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60-Minute Session 1: Handling
Time: 60 mins
Level: Intermediate
Equipment: 1 ball, 3 markers (any kind)
Focus: Crossing footwork
Time: 60 mins
Level: Intermediate
Equipment: 1 ball, 3 markers (any kind)
Focus: Crossing footwork
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60-Minute Session 2: Crosses
Time: 60 mins
Level: Hard
Equipment: 1 ball, 3 markers (any kind)
Focus: Crossing footwork, Areal catches, Vertical power, Agility
Time: 60 mins
Level: Hard
Equipment: 1 ball, 3 markers (any kind)
Focus: Crossing footwork, Areal catches, Vertical power, Agility
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60-Minute Session 3: Diving
Time: 60 mins
Level: Hard
Equipment: 2 balls, 1 marker (any kind)
Focus: Collapse dives, Low dives, High dives
Time: 60 mins
Level: Hard
Equipment: 2 balls, 1 marker (any kind)
Focus: Collapse dives, Low dives, High dives
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60-Minute Session 4: Distribution
Time: 60 mins
Level: Intermediate
Equipment: 1 ball (more is better for less ball collection)
Focus: Ball control, First touch, Throws, Rolls + Sidevolleys
Time: 60 mins
Level: Intermediate
Equipment: 1 ball (more is better for less ball collection)
Focus: Ball control, First touch, Throws, Rolls + Sidevolleys
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60-Minute Session 5: Footwork
Time: 60 mins
Level: Intermediate
Equipment: 4 markers (any kind)
Focus: Agility, Side-step, Cross-step, conditioning
Time: 60 mins
Level: Intermediate
Equipment: 4 markers (any kind)
Focus: Agility, Side-step, Cross-step, conditioning
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40-Minute Session 1: Handling
Time: 40 mins
Level: Intermediate
Equipment: 1 ball
Focus: Hand speed, Hand eye coordination, W’s
Time: 40 mins
Level: Intermediate
Equipment: 1 ball
Focus: Hand speed, Hand eye coordination, W’s
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40-Minute Session 2: Crosses
Time: 40 mins
Level: Hard
Equipment: 1 ball, 3 markers (any kind)
Focus: Crossing footwork, Areal catches, Vertical power, Agility
Time: 40 mins
Level: Hard
Equipment: 1 ball, 3 markers (any kind)
Focus: Crossing footwork, Areal catches, Vertical power, Agility
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40-Minute Session 3: Diving
Time: 40 mins
Level: Intermediate
Equipment: 1 ball, 1 marker (any kind)
Focus: Collapse dives, Low dives, Mid height dives
Time: 40 mins
Level: Intermediate
Equipment: 1 ball, 1 marker (any kind)
Focus: Collapse dives, Low dives, Mid height dives
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40-Minute Session 4: Distribution (A)
Time: 40 mins
Level: Intermediate
Equipment: 1 ball (more is better for less ball collection)
Focus: Ball control, First touch, Passing
Time: 40 mins
Level: Intermediate
Equipment: 1 ball (more is better for less ball collection)
Focus: Ball control, First touch, Passing
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40-Minute Session 5: Footwork
Time: 40 mins
Level: Intermediate
Equipment: 4 markers (any kind)
Focus: Agility, Side-step, Cross-step, conditioning
Time: 40 mins
Level: Intermediate
Equipment: 4 markers (any kind)
Focus: Agility, Side-step, Cross-step, conditioning
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40-Minute Session 6: Positioning
Time: 40 mins
Level: Intermediate
Equipment: 2 balls
Focus: Movement throughout goal, Positioning, Collapse Diving, Agility
Time: 40 mins
Level: Intermediate
Equipment: 2 balls
Focus: Movement throughout goal, Positioning, Collapse Diving, Agility
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40-Minute Session 7: Distribution (B)
Time: 40 mins
Level: Intermediate
Equipment: 1 ball (more is better for less ball collection)
Focus: Long balls, First touch, Ball control, First touch, Throws, Rolls + Sidevolleys
Time: 40 mins
Level: Intermediate
Equipment: 1 ball (more is better for less ball collection)
Focus: Long balls, First touch, Ball control, First touch, Throws, Rolls + Sidevolleys
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20-Minute Session 1: Handling (A)
Time: 20 mins
Level: Easy
Equipment: 1 ball
Focus: Hanspeed, Hand eye coordination, W’s
Time: 20 mins
Level: Easy
Equipment: 1 ball
Focus: Hanspeed, Hand eye coordination, W’s
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20-Minute Session 2: Handling (B)
Time: 20 mins
Level: Easy
Equipment: 1 ball
Focus: Hanspeed, Hand eye coordination, W's, cup’s, scoops
Time: 20 mins
Level: Easy
Equipment: 1 ball
Focus: Hanspeed, Hand eye coordination, W's, cup’s, scoops
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20-Minute Session 3: Crosses
Time: 20 mins
Level: Easy
Equipment: 1 ball, 3 markers (any kind)
Focus: Crossing footwork, Areal catches, Vertical power, Agility
Time: 20 mins
Level: Easy
Equipment: 1 ball, 3 markers (any kind)
Focus: Crossing footwork, Areal catches, Vertical power, Agility
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20-Minute Session 4: Diving (A)
Time: 20 mins
Level: Intermediate
Equipment: 1 ball, 1 marker (any kind)
Focus: Collapse dives, Low dives
Time: 20 mins
Level: Intermediate
Equipment: 1 ball, 1 marker (any kind)
Focus: Collapse dives, Low dives
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20-Minute Session 5: Diving (B)
Time: 20 mins
Level: Intermediate
Equipment: 2 balls
Focus: Collapse dives, Low dives, Mid height dives
Time: 20 mins
Level: Intermediate
Equipment: 2 balls
Focus: Collapse dives, Low dives, Mid height dives
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20-Minute Session 6: Diving (Positioning)
Time: 20 mins
Level: Intermediate
Equipment: 2 balls
Focus: Movement throughout goal, Positioning, Collapse Diving, Agility
Time: 20 mins
Level: Intermediate
Equipment: 2 balls
Focus: Movement throughout goal, Positioning, Collapse Diving, Agility
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20-Minute Session 7: Distribution (A)
Time: 20 mins
Level: Intermediate
Equipment: 1 ball
Focus: First touch, Ball control, First touch
Time: 20 mins
Level: Intermediate
Equipment: 1 ball
Focus: First touch, Ball control, First touch
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20-Minute Session 8: Distribution (B)
Time: 20 mins
Level: Intermediate
Equipment: 1 ball (more is better for less ball collection)
Focus: Long balls, First touch, Ball control, First touch
Time: 20 mins
Level: Intermediate
Equipment: 1 ball (more is better for less ball collection)
Focus: Long balls, First touch, Ball control, First touch
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20-Minute Session 9: Distribution (C)
Time: 20 mins
Level: Intermediate
Equipment: 1 ball (more is better for less ball collection)
Focus: Throws, Rolls + Sidevolleys
Time: 20 mins
Level: Intermediate
Equipment: 1 ball (more is better for less ball collection)
Focus: Throws, Rolls + Sidevolleys
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20-Minute Session 10: Footwork (A)
Time: 20 mins
Level: Easy
Equipment: 4 markers (any kind)
Focus: Agility, Side-step, Cross-step, conditioning
Time: 20 mins
Level: Easy
Equipment: 4 markers (any kind)
Focus: Agility, Side-step, Cross-step, conditioning
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20-Minute Session 11: Footwork (B)
Time: 20 mins
Level: Easy
Equipment: 4 markers (any kind)
Focus: Agility, Side-step, Cross-step, Fast feet
Time: 20 mins
Level: Easy
Equipment: 4 markers (any kind)
Focus: Agility, Side-step, Cross-step, Fast feet
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20-Minute Session 12: Footwork (C)
Time: 20 mins
Level: Easy
Equipment: 4 markers (any kind)
Focus: Agility, Side-step, Cross-step, Fast feet
Time: 20 mins
Level: Easy
Equipment: 4 markers (any kind)
Focus: Agility, Side-step, Cross-step, Fast feet
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FAQs
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All images and more in depth descriptions + tips are linked through the blue button at the bottom of each session plan.
If you are still unsure, please contact, and share which drill, from which session.
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Goalkeeping is extremely technical, and mastering the foundations of every goalkeeping movement will translate as the framework for making saves.
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All you require are:
Your boots and gloves
4 cones (can use water bottles, extra balls, hats, shoes etc).
An area to dive on
2 footballs (1 is okay, 2 is good, more is always better).