Keeper Wars Ink
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Keeper Wars Ink
Keeper Wars Ink
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2020-21 U.S. City Tour
Milwaukee, WI - Apr 17-18, 2021
Milford, CT - Apr 10-11, 2021
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Hammond, LA - Feb 20-21, 2021
Sarasota, FL - Jan 16-17, 2021
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Keeper Training Drills

DRILLS - PROGRAM 1

Here are some simple drills to work on our goalkeeper technique and fitness. Feel free to add to these as you see fit or reach out to me for more material or ideas you can do by yourself at events@keeperwarsink.com!

Watch the video by Keeper Wars Ink™ for a demonstration and explanation on each drill.

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Click here to send us your challenge, training or game video!

Printable KW Ink Solo Keeper Drills with Ball

DRILLDESCRIPTIONVIDEO LINK/DETAILS
Lateral Movement Through Cones to Collapse Dive w Ball.Holding ball like you made a save while working through cones to a forward angled collapse dive. Reset quickly and go repeatedly through cones ending both sides with a dive. Fitness, footwork and diving form are your focus.
Lateral Movement Through Cones to Collapse Dive w Ball.
Single Leg Dives with Stationary Placed Ball
Focus on hoping over cones balanced and under control. Work on balance and ankle/knee stabilization through hops. Figure out what your diving distance is and place the ball there. Once you get it down you can elongate your dives by moving the ball!

Single Leg Dives with Stationary Placed Ball
Single Leg Hops to Dive with Ball.Focus on hoping over cones balanced and under control. Work on ball hitting the ground first and an easy collapse dive. Once you get it down you can elongate your dives!
Single Leg Hops to Dive with Ball.
Lateral Movement Through Cones Low Dives to Ball.Working two feet in between each cone. When diving work on getting low to the ground before diving to the ball, keep ball on the ground. Make sure one hand is behind and one hand is on top of the ball.
Lateral Movement Through Cones Low Dives to Ball.
Lateral 2 Footed Hops Over BarrierFocus on exploding up over the barrier and land with your feet under your shoulders. Working on leg strength and explosive muscles to help us diving and moving quickly.
Lateral 2 Footed Hops Over Barrier 
Glute Bridges with Ball Between KneesWhile this works on activating your low back and glutes make sure to try and make a straight line between your knees and shoulders when thrusting up and hold for a few seconds. Take your time with these, do not rush through this!
Glute Bridges with Ball Between Knees
Figure 8's with Continuous Dives (Ball in Hand)While doing a figure 8 motion through cones dive in front of each cone before going around it. Work on shuffle speed and forward angled dives. This  is a great fitness and shuffling drill for keepers.
Figure 8's with Continuous Dives (Ball in Hand)
Continuous Dives with Swivel (Advanced)This is an advanced fitness diving session that consists of working on a "swivel" technique after each dive. Working on going down and getting up as quick as possible continuously.
Continuous Dives with Swivel (Advanced)
Single Leg Lateral Hops to Collapse Dive with BallFocus on keeping your toes forward and maintaining your balance through your jumps while holding the ball like you made a save. Dive off one foot to your side. Works on leg and ankle strength, diving form as well as balance!
Single Leg Lateral Hops to Collapse Dive with Ball

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