Power Diving (10 Minutes)
This kind of training will really help your body to fly for those tough shots in the corners of the goal.
Place a cone one yard inside each goalpost on the goal line. You should start in the middle of the goal and the server should start somewhere between the penalty spot and the 18-yard line, depending on the accuracy of the server. When the server says to start, the goalkeeper should shuffle as quickly as possible to the cone on the left, and as the goalkeeper touches the cone, the server should toss the ball to the opposite post.
The server should make it a shot that is difficult for the goalkeeper to get to, but not so difficult that a full-out lunge wont do the trick. Do two in a row, come back to the center of the goal, take about five seconds and start in the other direction (take 6-10 reps).
For the next drill, the server should have six to eight balls lined up on the penalty spot. When the server says go, the first ball should be served to the right of the goalkeeper, making the goalkeeper dive to make the save either by catching the shot or parrying the shot and immediately serve the next ball the opposite side of the goal and repeat with all six to eight balls.
Crossing (10 Minutes)
A good training session wouldn't be complete without receiving a number of crossed balls from different angles, heights and speeds.
Start with your server playing a ball into the box from each side of the penalty area. Try and catch each ball at its highest point possible. If there are others around during your training, ask them to come and stand in and around the six-yard box, as this will give you some distraction while handling crosses and make it more like a game situation.
Unfortunately, goalkeepers have to be as fit as any other player on the field. Fitness is also important for preventing injury. So, we have to run.
Start on the goal line and sprint to the six-yard box; back to the goal line; then to the penalty spot; back to the goal line; then to the top of the 18-yard box and back to the goal line. This is one repetition.
It sounds harsh, but repeat this four times. Take a one-minute rest and then perform the same doggy three more times. And dont forget: take part in team fitness training.
Cool Down (5-Minute Stretch)
Stretching after training is just as important as stretching before training.
Make sure to stretch all major muscle groups and take a light jog to cool down. Dont be afraid to do 50 push-ups and 150 sit-ups either--strength training is important for preventing injury.
Goalkeeping is all about consistency, and if you train every day, you need to have a work out that you are comfortable with.