Sprint + shot on goal

  • Organisation

    A cone is set up to the side of the goal. The goalkeeper stands in the goal and the goalkeeper trainer positions himself, with the balls, 11-16 meters in front of the goal.
  • Process

    The goalkeeper sprints (or runs sideways of backwards) to the cone, sprints back to the goal and receives a shot by the goalkeeper trainer. 1-3: Paths Resources: 1 field goal, 1 cone or more
  • Tip

    1 cones or more, 1 full-court goal(s), : Explosive start to the cone, staying close to the cone when running around it and run as fast as possible back to the goal line. - Just before the goalkeeper trainer touches the ball the goalkeeper does a small jump with both legs or takes a small step forward, spreads his arms out, bends his knees a little and stands on the balls of his feet. His feet should point in the direction of the trainer and are roughly hip-width apart. His upper-body is bent slightly forward and his eyes are fixed on the ball. - Regardless of how the balls approach the goal the goalkeeper must try to get his body behind the ball. - The aim is to keep hold of the ball. If the goalkeeper is unable to do this the ball should be parried to the side.
  • Field size

    30x20 meters
  • Cone margins

    width: 5-8 meters from goal post length: 6 meters from goal post


Speed endurance, Speed of movement off the ball, Explosiveness

Strength [Leaping strength, Leaping power, Power & Speed]


Quick anticipation, Quick decisioning, Quick processing, Quickness of reaction, Quick understanding of danger

Training Set:

Main point/Emphasis


U14 - U19

U6 - U13 [Under 13, Under 12, Under 11, Under 10, Under 09, Under 8, U 07 (6-7 years)]


20 min

Number of Players:

1 - 5 players [Player, 2 players, 3 players, 4 players]

Form of Training:

Goalkeeper training, Individual training, Individual training, Group training

Participating Players:



Groups, Alone training, Alone training

Skill Level:

Professional, Beginner, Advanced

Spatial Behavior:

Penalty box

Training Location:

Forest/meadow, Asphalt, Turf field, Grass field, Indoor

Author: System e2c

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