Up and Ready

The keeper starts sitting on the ground, pops up on your command, gets set, and catches the toss — again and again.

Keepers end up on the ground, and the next ball comes anyway — getting up fast, feet set and hands ready, is a skill this drill isolates and repeats.

Ages 9+Goalkeeper plus a server10 minBalls, full-size goal

Set up · 3 actions · before the kids arrive

Grab: A supply of balls and a full-size goal.
Build: Nothing to build — the goal is the whole setup.
Place: The keeper sits in the center of the goal, 3 to 5 yards off the goal line. You stand 8 to 10 yards away with the balls.

Show me the setup picture

A keeper seated in the center of the goal a few yards off the line, the server 8 to 10 yards out with a pile of balls.

One thing to remember: Getting off the ground quickly, setting the feet, the ready position, and knowing your position in front of the goal.

How it runs — the whole game in one sentence

On your command the keeper stands fast, sets their feet, catches your toss, returns it, and sits back down — repeat for a minute to a minute and a half.

1Organize the players▾
Coach does
Sit the keeper in the center of the goal, 3 to 5 yards off the goal line, and take your spot 8 to 10 yards away with the ball supply.
Coach says
Have a seat — right in the middle. I'm here with the balls.
2Show the jobs▾
Coach does
Walk one rep — on your command the keeper stands quickly, sets their feet, and gets into the ready position; you toss toward an area of the goal; they catch it, return it to you, and sit back down.
Coach says
When I say up — up fast, feet set, hands ready. Catch it, give it back, sit back down.
3Play▾
Coach does
Run it on repeat for a minute to a minute and a half — command, up, toss, catch, return, down. Move the toss to different areas of the goal.
Coach says
Up! Catch — good. Back down, next one's coming.
Look for: The keeper set before the toss arrives — off the ground quickly, feet planted, hands ready.
4Switch and repeat▾
Coach does
Give the keeper a rest, then run the next round. Between rounds, check they know exactly where they are in front of the goal — position matters as much as speed.
Coach says
Breathe. Where are you standing — middle of your goal? Good. Again.

If it's not working

If the toss keeps beating the keeper, take a step or two back before you serve — the longer flight buys them time to get set — then work back in.

Want to go deeper? Optional — not needed to run the game.

Why are we doing this?

Starting on the ground makes the get-up the whole rep — stand fast, set the feet, hands ready — and the toss right behind it means the keeper is always getting set for a real ball, not just standing up.

What are they learning?

Getting off the ground quickly, setting the feet, the ready position, and knowing your position in front of the goal.