GFA GK - Warm Up

  • Organisation

    GK's will do their dynamic warm ups within the 18 yard box.

  • Process

    From one end to the other, GK's will perform the various dynamic warm ups. Switching off to another warm up as they reach the corner of the six, they will move on to another as they reach the penalty mark, move to another as they reach the other corner of the six yard box until they get to the edge and repeat when they switch but do various dynamic warm ups as listed.

    1. High Knees: Knee drive: Good start to activate the muscles in the legs and hips.

    2. Butt kicks: Hamstrings.

    3. High Knee Lift: Quad and Hip Flexor Stretch.

    4. Hurdler/Lunge: Helps with range of motion.

    5. RDL/Birdfeeder: Hamstring; Balance.

    6. Toy Soldier: Hip flexor; Range of Motion

    7. Rotating arms forward as they lightly jog. Alternate rotating arms going backwards.

    8. Side step, alternate the other way.

    9. Carioca, alternate the other way.




Training Set:

Main point/Emphasis


U14 - U19


05 min

Number of Players:

1 - 5 players [3 players]

Form of Training:

Goalkeeper training

Skill Level:


Author: Ross Awa

Similar exercises - Training set:

Main point/Emphasis

Main part II
Three-way One-Two in a box
Four-zones distance game

Similar exercises - Duration:

05 Mins

GFA GK - 1v1
GFA GK - GK + 3v1 / BOD + 1v1

Similar exercises - Author:

Ross Awa

GFA GK - GK + 3v1 / BOD + 1v1
GFA GK - 1v1 P1
GFA GK Warm Up - Various Distribution