Goalkeeping basics: positioning and reflexes

Goalkeeping is a specialist skill, and it starts well before the shot arrives. The best goalkeepers make saves look easy because they are already in the right place, balanced and ready. If you are a young goalkeeper, or you coach one, these basics are the place to start.

The set position

Before every shot, a goalkeeper should be set: balanced, light on the feet, ready to move in any direction. That means:

• Feet about shoulder-width apart, weight on the balls of the feet and heels slightly off the ground.
• Knees soft and slightly bent, with the chest over the knees.
• Hands up in front of the body, palms facing the ball, elbows relaxed.
• Eyes on the ball, head still.

A small split-step as the opponent strikes the ball helps the keeper push off quickly in either direction.

Positioning and angles

A goalkeeper's job is to make the goal look as small as possible to the shooter. Imagine a line from the ball to the middle of the goal. Standing on that line, and moving forward to meet the ball when it is safe to do so, reduces the angle the striker has to aim at. Stay too deep and the shooter sees a lot of net. Come too far out and a chip over your head becomes an option. As the ball moves, shuffle across with small, balanced steps and always recover your set position before a shot.

Handling: get your body behind the ball

Whenever possible, a keeper should get both hands and the body behind the ball, so that if the hands miss, the body acts as a second barrier. For shots at chest height, the hands make a W shape, with thumbs close together behind the ball and fingers spread. For low balls, the hands scoop with fingers pointing down. Catch when you can, and when a ball is too hot to hold, push it wide of the goal, never back into the middle.

Diving

A good dive starts with a push from the legs, not a lean. Step toward the ball, push off the foot nearest the shot, and lead with the hands. Land on the side of the body, not on the chest or elbows, and get back up quickly. Young players should practise on soft ground or mats until the technique is natural.

Training reflexes

• Drops: a partner holds a tennis ball at shoulder height and releases it without warning. The keeper catches it before the second bounce.
• Rebound ball: throw a small, uneven ball against a wall and catch the rebound.
• Close-range shots: a partner strikes soft balls from three metres, aiming left and right. Focus on quick feet and hands.
• Colour calls: a partner calls a colour as they throw the ball, and the keeper must react to the right ball.

Communication and distribution

A goalkeeper is the only player who can see the whole pitch. Loud, clear, early instructions such as keeper's ball, man on, or push up help the defence more than most players realise. Distribution matters too. A keeper who can throw accurately, roll to a defender and kick with both feet becomes the first attacker.