Sample 40 Minute Goalkeeper work-out (use at your own risk)

Although the Quik Hands system works 100% of the time while training – for best results, keepers should focus on “reaction” type exercises while using the weight system to focus the over load training on the synapses reaction between your nerves and tendons. For more advance training – the suggested amount of weight is listed after the time segment. Additional weights are available through your local soccer retailer or online shop here. Drink plenty of water and rest between exercises.

  • -5-0 minutes (4 oz): Standard warm-up without ball – then rotate arms, wrists, and completely stretch.
  • 0-5 minutes (4 oz): Warm-up with ball
    • While punching the ball down against the ground and catching the rebound, skip across the field and back.
    • As above, but punch the ball down with enough force such that the ball goes well over your head, then go up to take it at its highest point.
    • Roll the ball in front of yourself, then run behind the ball and pick it up. Continue for 10 reps.
    • Holding the ball between you legs at calf height, one hand in front of your legs, the other behind – release the ball and quickly rotate your hands to catch in the opposite position as the start – repeat rapidly 10-15 times.
    • As above, but hold the ball with both hands in front of legs. Release the ball and then quickly move your hands behind your legs to catch before the ball can hit the ground.
    • Holding the ball in one hand – palm below the ball and feet firmly planted – twist as far as possible with arm extended and allow the ball to drop. Then twist quickly in the opposite direction and catch the ball after one bounce.
    • Stretch again
  • 5-15 minutes (4 oz): Static exercises with ball
    • With a partner standing 5-7 yards apart and serving the ball via volley or by hand each keeper turns away from the server. On server call, the receiving keeper turns and reacts to the service – a volley to the chest. The server should time the service to test the receiving keeper and force him/her to react quickly to the ball. Repeat back and forth for multiple services.
    • As above, but service should be low – generally to the receiving keepers feet.
    • As above, but service should be high – above the keepers head.
    • Starting in a sitting position with knees slightly bent in front of keeper, serve the ball firmly to each side starting low and then higher. After each save, the working keeper should move back to start position – taking the ball on the opposite side for each service.
    • As above, but from a kneeling position.
  • 15-25 minutes (4 oz.): Controlled/Live (Semi live) exercises with ball
    • Serving keeper standing 8 yards from the goal with a bushel of balls – working keeper stands next to an upright – facing it. On signal, the working keeper quickly turns and reacts to the service. The server, upon giving signal, volleys a shot to an area that is 2-3 feet away from the standing keeper. The service should be firm and close enough that the working keeper only needs to quickly react to the shot – with a collapse dive at the most to successfully make the save. Repeat at least 5 times from each side of the goal.
    • As above, but the working keeper starts on his/her belly facing the post. On signal, the working keeper must now rise to his/her feet and then turn to face the shot. Service can vary from low balls to shoulder height.
    • As above, but from a standing position.
    • Working keeper stands in the center of the goal. Server stands 7-8 yards off the goal line with a bushel of balls. The server then shoots one ball at the keeper’s chest with enough pace to test the keepers hands – but should be able to catch. Keeper then rolls the ball back to the server who is already serving the second ball (like playing catch with two balls moving at the same time). If the timing is correct – server will constantly be playing one of the two balls to the keeper without stopping.
    • Keeper plays in goal. Server stands 8-10 yards from the goal with a bushel of balls. Server plays the first service firmly on the ground to one side of the keeper, forcing keeper to make a low dive save. As soon as the keeper makes the first save, he/she immediately gets up to make a high ball save to the opposite side. Repeat exercise 6-8 times alternating sides for each service.
    • Cross balls 8-10 from each side of the field.
  • 25-40 minutes (4 oz.): Live training
    • Participate in team shooting drills.
    • Participate in live cross ball training with attackers.
    • Short sided games.
    • Make sure to distribute the ball properly after each save.

Remove weights and continue to use your Quik Hands gloves for training and match play!

Jon Busch of the Chicago Fire and 2008 MLS Keeper of the Year says;
“This is the best, most useful keeper training aide to come to market in 10 years.”

Dr. Terry Shepherd founder of HIT Centers and a Ph.D. in Exercise Physiology;
“This is a unique method of providing neuromuscular overload while being specific to the sport. Great idea!”