GK Footwork, Fitness, Stance and Concentration

Many keepers struggle to be able to maintain a proper stance when the ball is in a dangerous position and there are two reasons for this. First is that for a keeper to be in a nice low stance and keep his/her feet moving to constantly make minor adjustments in her positioning takes good fitness and too many keepers (and coaches) don’t understand the importance of good fitness and conditioning. The other reason they struggle
to maintain a proper stance at the right times is a lack of focus and concentration. It’s amazing
but too many keepers simply “forget” to be in a proper stance.

One way to work on the fitness and also on the concentration is by playing a mirror game. The mirror game starts with two keepers facing each other 5 yards apart. One keeper is designated as “it” and this keeper starts in a proper stance and moves in any direction. The other keeper has to also be in a proper stance and must mirror the “it” keeper. If the “it” keeper moves to her right’ the other keeper moves to his/her left (which, since they are facing each other is going in the same direction). If the “it” keeper moves to his/her left, the other keeper moves to his/her right. If the “it” keeper goes backwards, the other keeper goes backwards and if the “it” keeper goes forward, the other keeper goes forward as well. They do this for 2 minutes straight and then rest for a minute and then switch roles.

This five-minute activity is very grueling if done at full speed and done on a regular basis will have to develop the habit of being in a good stance while moving.

This mirror activity can also be done as a contest. It requires having a “judge” and anytime the following keeper takes more than one step in the wrong direction or takes more than one second to change direction it’s a point for the “it” keeper. Also, any time either keeper gets out of his/her stance, it’s a point for the other keeper.

This gives both keepers an incentive to work hard. Whichever keeper has the most points at the end of the 5-minute period wins.