Free parent training plan
Your first four goalkeeper sessions
A calm start for parents and young goalkeepers: what to set up, what to say, how to adapt and when to stop.
One ball. Up to four markers. Predictable service, with readiness setting the pace.
Before the first ball
Set up for a calm first practice
The aim is not to recreate an academy session. Give the goalkeeper a clear space, one or two useful ideas and a reason to want another practice.
A coach should demonstrate unfamiliar technique. Staying with an easy upright collection is always an option.
Check before you start
- Check the space
Surface, weather, surrounding activity and stopping space. - Check the equipment
Suitable ball, footwear, clothing and a firmly secured goal if one is used. - Explain the plan
Tell the child what you will practise and invite them to say when it feels too hard. - Serve predictably
Start slow and catchable. Change only one detail at a time.
The learning route
Four sessions, at your pace
Repeat a comfortable session when control or confidence is not stable. Completing a card does not require moving on to a harder task.
Session 1: Ready and balanced
Move, stop and find a useful set position before the ball arrives.
Session 2: Catch and secure
Collect predictable ground and body-height service without rushing.
Session 3: Move, set and return
Link movement, collection and a gentle roll through the return gate.
Session 4: Collect with control
Stay with central collection, or try a small low option after a coach’s demonstration when ready.
Diagram key: lime dots are fixed markers; solid arrows show ball travel; dashed arrows show player movement. Positions are schematic, not measured distances. Photographs are AI generated illustrations of the actions.
Session 1
Ready and balanced
25-30 min · 1 ball · 2 markers
Outcome: the goalkeeper can move a few steps, stop under control and become balanced before predictable service.
Suggested session route
- 3 min: check the space and explain the goal.
- 5 min: light movement with turns and comfortable catches.
- 7 min: explore a comfortable ready position; avoid forcing one exact stance.
- 8 min: move between two markers, stop, set, then receive a gentle roll.
- 5 min: turn it into a points game for balanced stops.
- 2 min: name one success and one repeat for next time.
Parent cue: “Move, stop, ready.”
Repeat if: Feet cross, the stop is rushed or balance is lost.
Timings are optional planning examples. Shorten, simplify or finish according to comfort, control and readiness.
Move, collect and return
1. Start at the side
2. Move towards centre
3. Stop and signal ready
4. Predictable roll
5. Gather and secure
Collection detail
Both gloves control the ball. This is the same moment shown above.
6. Return the ball
7. Helper collects
8. Ready or stop
9. Return to starting marker
Helper has collected the returned ball; goalkeeper recovers balance before any further service.
Session 2
Catch and secure
25-35 min · 1 ball · 2 markers
Outcome: the goalkeeper deals calmly with predictable ground and body-height service, then secures the ball.
Suggested session route
- 4 min: move and warm up with easy exchanges.
- 6 min: revisit set position and hand readiness.
- 8 min: gentle ground service directly toward the goalkeeper.
- 8 min: comfortable underarm service around the body.
- 5 min: alternate “ground” and “body” calls before the service.
- 2 min: finish with the easiest successful catch.
Parent cue: “See it, meet it, secure it.”
Make it easier: Move closer, slow the ball and return to one service height.
Timings are optional planning examples. Shorten, simplify or finish according to comfort, control and readiness.
Ground collection
1. Start ready
2. Gentle service
3. Gather and secure
Collection detail
Both gloves control the ball. This is the same moment shown above.
4. Return the ball
5. Helper collects
6. Ready or stop
Helper has collected the returned ball; goalkeeper recovers balance before any further service.
Body height collection
1. Start ready
2. Gentle service
The map shows direction; the photograph shows the body height service.
3. Gather and secure
Collection detail
Both gloves control the ball. This is the same moment shown above.
The map shows direction; the photograph shows the body height service.
4. Return the ball
5. Helper collects
6. Ready or stop
Helper has collected the returned ball; goalkeeper recovers balance before any further service.
Session 3
Move, set and return
30-35 min · 1 ball · 4 markers
Outcome: the goalkeeper links a short movement to a balanced save, then returns the ball with a gentle roll through the return gate.
Suggested session route
- 5 min: warm up with movement and handling.
- 6 min: rehearse move-stop-set without a ball.
- 10 min: start at one cone, move centrally, set, then receive.
- 7 min: secure and roll the ball through a marker gate.
- 5 min: if needed, adjust the return gate only between completed attempts, with the helper holding the returned ball. Pause before moving the markers.
- 2 min: repeat the cleanest sequence.
Parent cue: “Arrive before the ball.”
Watch for: The ball should wait until the goalkeeper is balanced.
Timings are optional planning examples. Shorten, simplify or finish according to comfort, control and readiness.
Return through the gate
The upper markers define movement. The lower pair is the return gate. The helper moves behind that gate only after the goalkeeper has secured the ball.
1. Start at the side
2. Move and set
3. Gentle service
4. Gather and wait
Collection detail
Both gloves control the ball. This is the same moment shown above.
5. Helper moves behind gate
6. Roll through the gate
7. Helper collects beyond gate
8. Reset both positions
Helper has collected the returned ball; goalkeeper recovers balance before any further service.
Session 4
Collect with control
30-35 min · 1 ball · 4 markers · Soft suitable surface
Outcome: the goalkeeper practises central collection, then only when ready and after a coach’s demonstration, a small compact low collection.
Suggested session route
- 5 min: warm up and repeat comfortable handling.
- 7 min: move, set and collect upright service.
- 8 min: with a coach’s demonstration first, place a stationary ball within easy reach, move the body behind it and collect from a compact low position. Keep the action small; this is not a dive or side landing.
- 8 min: only after the stationary collection is comfortable, add a very gentle short roll within reach. Move the body into line with the ball; keep the central upright option if control or confidence fades.
- 5 min: agree before each attempt whether to use the central collection or the comfortable low option.
- 2 min: finish upright with an easy secure catch.
Readiness gate: Suitable surface, calm confidence, controlled movement and no pain.
Fallback route: Keep every ball upright and repeat Session 3.
For a future diving progression, use the diving guide with a goalkeeper coach. This session introduces no dive or side landing.
Timings are optional planning examples. Shorten, simplify or finish according to comfort, control and readiness.
Begin with central collection
Keep the four markers from Session 3. These attempts return directly to the helper at the side and do not use the lower gate.
1. Start ready
2. Gentle service
3. Gather and secure
Collection detail
Both gloves control the ball. This is the same moment shown above.
4. Return the ball
5. Helper collects
6. Ready or stop
Helper has collected the returned ball; goalkeeper recovers balance before any further service.
Optional: collect a still ball
Keep the four markers from Session 3. These attempts return directly to the helper at the side and do not use the lower gate.
1. Start with the ball
2. Place a stationary ball
3. Collect from a low position
Collection detail
Both gloves control the ball. This is the same moment shown above.
4. Secure and recover balance
5. Return the ball
6. Helper collects
7. Ready or stop
The helper has collected the returned ball; the goalkeeper returns to the starting position and recovers balance before any further service.
Optional gentle low roll
Keep the four markers from Session 3. These attempts return directly to the helper at the side and do not use the lower gate.
1. Start ready
2. Gentle service
3. Gather and secure
Collection detail
Both gloves control the ball. This is the same moment shown above.
4. Return the ball
5. Helper collects
6. Ready or stop
The helper has collected the returned ball; the goalkeeper returns to the starting position and recovers balance before any further service.
Adapt the demand
Readiness sets the pace
The age bands and suggested durations below are optional planning examples. They are not a test or a reason to progress. Use the easier option whenever it produces better movement, understanding or confidence, and agree the next challenge with the goalkeeper’s coach.
Ages 5 to 8
20-25 minutes. Keep the main skill and easy finish; shorten the warm-up and optional game or choice block. Use a smaller space, slower rolls and fewer repetitions. Staying upright throughout is completely acceptable.
Ages 9 to 12
25-35 minutes. Use the standard route with predictable service, short feedback and only one new challenge at a time.
Ages 13 to 16 beginners
30-40 minutes. Add slightly larger movements and simple choices, while keeping technique and service under control.
Safety before finishing
Pause, simplify or stop
A good session can finish early. Do not trade safety, movement quality or confidence for completing the plan.
- Pain or unusual discomfort
- Dizziness or suspected head impact
- Visible fear or distress rising
- Movement becoming uncontrolled
- Surface, weather or equipment unsafe
- Goal not firmly secured
If concussion is suspected, remove the player immediately and seek assessment from a healthcare professional. Do not allow a return that day or before medical clearance. If concussion danger signs are present, seek emergency medical care; use the linked CDC and England Football guidance below. This programme is general educational guidance, not medical advice.
Printable guide
Take the plan to practice
The pack includes four session cards, the complete illustrated collection and return sequences, safety notes and a place to record one useful next step.
Source notes
What this plan is based on
This is a GoalkeeperGuide beginner practice framework. The four sessions, timings, marker layouts and age adaptations are editorial examples; these sources support the specific principles described below rather than certify the complete programme.
- IFAB Law 1, goal safety: goals, including portable goals, must be firmly secured.
- IFAB Law 4, equipment safety: avoid dangerous equipment. Match equipment rules do not set a practice workload.
- FIFA Training Centre, Learning to catch: posture, coordinated hands and watching the incoming ball. Its coached exercises are not instructions to add powerful service to this beginner plan.
- The FA, Youth Goalkeeping Techniques and Practices, pages 4 to 6: ready position and basic catching and scoop principles. This older teaching resource does not prescribe these session timings.
- England Football concussion guidance and CDC HEADS UP, Responding to a Sports Related Concussion: immediate removal, healthcare assessment and appropriate return decisions.
Sources checked 3 October 2026. Follow local club requirements and manufacturer instructions for equipment. A goalkeeper coach should demonstrate unfamiliar technique and judge the next suitable progression.
After four sessions
Agree one next step with the coach
You have a useful starting record when the goalkeeper can describe one cue and repeat a comfortable action without rushing or losing control. Completing four cards is not a test and does not automatically mean that harder practice is appropriate.
Write down one action that became easier, pack up and rest. At the next coached session, show the record and that action to the goalkeeper coach, then agree one suitable next step together.
If an action still feels uncertain, return to the easier part of the relevant session when the goalkeeper is comfortable and appropriately supervised. Stop for pain, dizziness, distress or uncontrolled movement and follow the safety advice above. Do not add an extra drill merely to finish the plan.