Right guys, new drill i made up ready to get your fitness up for pre-season!

x                                                               x GK                   S1

   S2

* Goalkeeper starts outside the post facing S1.

* S1 serves a medicine ball or football (Dependant on age and/or level of fitness) for GK to dive and catch.

* From the floor GK throws the ball back to S1 and 'Rolls Up' (Explained in Key Points).

* As soon as as GK is back on his feet, S2 (18yds away) serves ball in opposite side of the goal for the GK to get across and save (Use good footwork and diving technique).

* Repeat 8 Times.

* Repeat on opposite side.

Key Points

* Correct diving technique (See previous drills)

* Correct 'Getting up' technique- Tuck leg nearest ground back and 'roll up' on to knee (Of leg tucked back) and then onto feet, staying on you side and facing play at all times.

Progressions

* Change service- Height, distance, throws, volleys, half volleys etc.

* Reps- Increase as fitness improves.