Ready Stance & Set Position
Master the proper goalkeeper stance for optimal reaction time and balance.
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Hold a balanced ready stance from which you can react in any direction.
Open goal or marked area, gloves on, no ball needed for the basic version.
- Stand with feet shoulder-width apart, knees slightly bent
- Weight should be on the balls of your feet, not heels
- Keep hands at waist height, palms facing forward
- Eyes up, scanning the field while staying balanced
- Practice getting into set position from different starting points (walking, jogging back)
- Hold the position for 3-5 seconds, then reset
- Feet shoulder-width, weight on balls of feet
- Knees soft, hips slightly behind heels
- Hands at thigh height, palms facing the ball
- Eyes locked on the ball at all times
- Heels on the ground — slow first step
- Hands hanging at hips instead of ready position
- Standing too tall — high centre of gravity
- Eyes drifting away from the play
Foundation
Hold set position for 5 seconds at a time, 10 reps.
Form
Set position from a walking start, freeze on a coach call.
Tempo
Set position from a backpedal, reset on every coach clap.
Pressure
Set position transitioning across the goal as the ball moves.
Match Rhythm
Set position at the moment of every shot in a live drill.
Mastery
Set position consistently across an entire match scenario.
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