Partner Goalkeeper Warm-Up: Catches and Side Dives
A partner goalkeeper warm-up: ready stance, catches at different heights, and progressive side dives onto a mat. It prepares the hands, shoulders, and hips for receiving and teaches students to fall sideways without landing on elbows or knees, before soccer or futsal.
How to play
- Pairs 5 m apart with one ball; each goalkeeper has a mat beside them. The server throws by hand, and roles switch every block.
- High and mid catches (2 min): feet shoulder-width apart, weight forward, hands in a W shape for balls at chest and head height; 10 throws.
- Low catches (2 min): balls rolled at the feet, scooped up with feet together or with one knee down as a barrier; 8 throws.
- Dive from the knees (2 min): kneeling next to the mat, the server tosses to the side and the keeper falls onto the side with the ball pinned between hands and floor; 4 per side.
- Dive from a squat (2 min): same as before from a squat, pushing off the near leg and landing on the side, never on the elbow; 3 per side.
- Reaction finish (1 min): keeper faces away; the server calls 'Now!' and throws at mid height; turn and catch.
Rules
- Dives happen only on mats, never on the gym floor.
- Throws are by hand at moderate speed, no kicking.
- Land on the side (shoulder, hip, and thigh) with the arms in front and without posting the elbow.
- At least 3 m between pairs and mats not overlapping.
Variations
Easier
Standing catches only and dives from a seated position.
Standard
Catches at three heights plus dives from the knees and from a squat.
Harder
Add a shuffle step before the dive and have the server switch sides without warning.
Adaptations
- Limited mobility: play keeper seated in a chair or on the floor with high and mid catches, no dives.
- Visual impairment: use a ball with bells and rolled tosses with a verbal cue.
- Fear of falling or shyness: stay at the kneeling stage and move on only when ready.
Learning goals
- Make secure catches at different heights.
- Fall sideways safely onto a mat.
- Prepare specifically for the goalkeeper position before a game.
Equipment for a class of 25
- soccer balls: 13
- mats: 13
Teacher tip
The most common error is reaching out with the elbow or hand to break the fall; demonstrate in slow motion. This fits perfectly before a futsal lesson where every student rotates through goal.
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