April 2025 Goalie Challenge

This April, we’re giving our goalies their own Summer Challenge! These drills are designed to help you build mobility, hand-eye coordination, explosive movement, and core control. You don’t need gear—just some space, a ball or two, and dedication. Record one rep for each drill to earn points, but repeat for real gains.

📹 Record: 1 down-and-back set (3 shuffles each way)
🔥 Suggested Training: Do 2–3 full sets
🎯 Focus: Lateral movement, positioning, balance

📋 How to Do It: Set two markers 6–8 feet apart. Get into a crouched stance and shuffle laterally from one to the other. Drop to one knee at each end, then pop back up. Repeat side to side.

📹 Record: 1 round of 10 catches
🔥 Suggested Training: Repeat 3–4 times
🎯 Focus: Glove speed, tracking, reflexes

📋 How to Do It: Have a partner toss tennis balls at you from 6–10 feet away—random height and side. Catch with your glove hand (or bare hand if no glove).

📹 Record: 1 full T-pattern (center to each corner and back)
🔥 Suggested Training: Repeat 2–3 full rounds
🎯 Focus: Recovery footwork, control, transitions

📋 How to Do It: Make a ‘T’ shape with cones or markers. Start at the base, move forward, side to side, then backpedal. Drop to a knee and recover after each leg of the T.

📹 Record: 1 round of 30 seconds
🔥 Suggested Training: Do 2–3 rounds per hand
🎯 Focus: Hand-eye coordination, tracking

📋 How to Do It: Stand 5 feet from a wall and toss a tennis ball underhand. Catch it with your glove or bare hand. Alternate hands or do a set for each.

📹 Record: 1 set of 5 reps
🔥 Suggested Training: Do 2–3 sets
🎯 Focus: Leg strength, explosive power, technique

📋 How to Do It: Start in a butterfly stance (knees on the ground), hop up to your feet, reset, and repeat. Focus on clean technique and explosive recovery.

📹 Record: 30 seconds while blocking imaginary shots
🔥 Suggested Training: Repeat 2 rounds
🎯 Focus: Leg endurance, reaction, visual tracking

📋 How to Do It: Hold a wall sit and have a parent or sibling call out ‘glove’, ‘blocker’, or ‘five-hole’. React by reaching to make the save while maintaining your wall sit.

📹 Record: 1 sprint and drop set
🔥 Suggested Training: Repeat 3–5 reps
🎯 Focus: Speed, reaction, core control

📋 How to Do It: Sprint 10 yards, then drop to your knees or into a butterfly. Hold for 2 seconds, then get up and reset. Builds fast transitions into your stance.

📹 Record: 30 seconds on one leg while tracking a ball
🔥 Suggested Training: Repeat on each leg, 2 rounds per leg
🎯 Focus: Core strength, balance, visual focus

📋 How to Do It: Stand on one leg while tossing and catching a tennis ball off a wall. Helps stabilize your core and improves visual tracking while off balance.