Goalkeeper Down-Up Drill

Attackers Defenders Neutral Goalkeeper Pass Run Dribble Shot

A keeper on the ground is a keeper out of the game - until they're back up. This goalkeeper down-up drill trains U9–U16 keepers to spring off the turf, set their feet, and be ready for the next shot in one motion. It takes five minutes, one server, and a handful of balls.

Browse the full goalkeeping drills library for more like this, or explore every soccer drill for U13 players.

Setup

• The keeper sits on the ground in the center of the goal, about 3–5 yards off the goal line.
• The coach or server stands 8–10 yards away with a supply of balls.

How It Works

1. On your command, the keeper pops up as fast as possible, sets their feet, and gets into a ready position.
2. The moment they're set, toss a ball toward the goal for the keeper to catch.
3. The keeper returns the ball immediately and sits back down.
4. Repeat continuously for 60–90 seconds, then rest.
5. Run two or three sets.

Coaching Points

• Off the ground fast - no slow rolls or hands-on-knees pauses.
• The keeper must re-find their position relative to the goal each rep, not just stand up anywhere.
• Feet set and weight forward before the ball arrives.
• Clean, secure catches even as fatigue builds late in the set.

Variations

• Vary the serve: low, at the body, or just wide, so the keeper must adjust after getting set.
• Start the keeper lying face down or on their back to make the get-up harder.