Post to Post
The keeper shuffles post to post along the goal line, drops to the ground on your call, springs back up — and the toss is already coming.
The side-to-side shuffle and a fast recovery off the ground are how a keeper gets back into a play after a dive — this drill works both in one loop.
Starting at Core — your team is set to mixed.
10 min tonight · Goalkeeper plus a server
- Ages 9+
- Goalkeeper plus a server
- 10 min as the drill is written
- Balls, full-size goal
Grab A supply of balls and a full-size goal.
Build Nothing to build — the goal line is the track.
Place The keeper stands in the goal on the goal line. You stand about 8 yards out with the balls.
- 1
Organize the players
Put the keeper in the goal on the goal line and take your spot about 8 yards out with the ball supply.
“On your line, post to post — I'm right here.”
- 2
Show the jobs
Walk the loop — shuffle side to side touching each goalpost; on your command, drop to the ground in a push-up position and jump straight back up to the ready position; then a toss comes, and they catch it and return it.
“Shuffle, touch the post, keep moving. When I yell down — down, and pop right back up. Then the ball's coming.”
- 3
Play
Run it for about a minute, then rest. Mix your down calls into the shuffling and toss the ball the moment they're back up.
“Post! Down! Up — here it comes!”
Look for The keeper on their toes, leaning slightly forward — up from the ground and ready before the toss arrives.
- 4
Switch and repeat
Rest, then run the next round with the variation — knock the ball into the keeper instead of tossing it.
“Breathe. Next round they're coming off my foot — real ones.”
If the feet start crossing mid-shuffle, pause it and ask the keeper what their feet just did — let them say it, then go again.
Go deeper · 2 notes
Why it works
The loop stitches together the two halves of a dive recovery — the side-to-side shuffle and the fast get-up — and the toss right after the ground touch means the keeper is always recovering toward a ball, not just standing up.
What they learn
The side-to-side shuffle without crossing the feet, quick recovery from the ground, and staying on the toes ready to react.
Where does this come from?
SoccerXpert — their published drill library.
A published drill library. Useful and widely used, but not a governing body — so it fills gaps rather than leading.