Pressure training is interval training designed to give keepers fitness exercise related to moments in a game when the keeper is under maximum pressure.  Time is for 40 seconds.

• Low Ball Diving – Goalkeeper works clockwise as server lays ball out to the side.  Goalkeeper makes low save and recovers with ball in hands and hands ball back to server for one rep.  As soon as server has ball, next ball is played.  Count the number of reps completed in the time allowed.

• Low Ball Diving – Goalkeeper works counter-clockwise as server lays ball out to the side.  Goalkeeper makes low save and recovers with ball in hands and hands ball back to server for one rep.  As soon as server has ball, next ball is played.  Count the number of reps completed in the time allowed.

• Seated Bouncers – Goalkeeper is seated on the ground with legs spread apart.  Keeper bounces the ball off the ground and attempts to get up and catch the ball above the head for one rep.

• Medium Ball Diving – Goalkeeper works clockwise as server tosses ball out to the side.  Goalkeeper makes collapse save and recovers with ball in hands and hands ball back to server for one rep.  As soon as server has ball, next ball is played.  Count the number of reps completed in the time allowed.

• Medium Ball Diving – Goalkeeper works counter-clockwise as server tosses ball out to the side.  Goalkeeper makes collapse save and recovers with ball in hands and hands ball back to server for one rep.  As soon as server has ball, next ball is played.  Count the number of reps completed in the time allowed.

• Seated Foot Serves – Goalkeeper is seated on the ground with ball in hand.  Goalkeeper holds ball and serves out of their hand into air.  Keeper attempts to get up and catch the ball above the head for one rep.

• Burpy Catches – Sever bounces ball in front of goalkeeper as they do a burpy.  Goalkeeper gets off ground and catches ball above head while off the ground.  Rep only counts if keeper makes the save off the ground and above the head.

• Crab Soccer – Goalkeeper gets into crab position (on all fours).  Server holds ball out in front at chest height above keeper in crab position.  Keep uses stomach and legs to get up and touch ball.  Both hands must be off ground.  Alternate hands each rep.

• Leap Frog Save – Server holds ball as keeper leap frogs over server.  Once keeper lands, turn, makes low save and then gets up with ball and hand it to the server.  Repeat exercise.  One rep consist of a low ball left, low ball right, a medium ball left, and a medium ball right.

• Over Unders – Server again gets into leap frog position without ball.  Keeper leaps over lands and shots through the servers legs.  NO Crawling!  Shot through like you diving into a pool.  Over and under counts as one rep.

• Sit Up Chase – Keeper is in sit up position at the feet of the server.  As keeper is doing a sit up, server plays ball over the keepers head.  After keeper completes sit up, they need to get up and retrieve the ball as quickly as possible.  Rep is completed when server is handed the ball by the keeper. Repeat exercise.

• Recovery Low Dives – Cones 8 yards apart.  Keeper starts in middle of the cones (goal).  When exercise starts, keeper makes low save with hands behind on eof the cones (cone represents ball).  With no delay, recover and make same save across the goal to the opposite cone.  Continue to make saves to each cone for duration of exercises.

• Shuffle Race – Cones 8 yards apart.  Keepers both work.  Each keeper starts at opposite cones facing the other side.  When exercise starts, keepers race back and forth from cone to cone side shuffling.  Leg DO NOT cross. Keepers attempt to catch each other.

• Push Up Low Save Right - Cones 8 yards apart.  Keeper does push up at one cone and makes a low save at other.  After save, keeper repeats exercise.

• Push Up Low Save Left - Cones 8 yards apart.  Keeper does push up at one cone and makes a low save at other.  After save, keeper repeats exercise.

• Push Up Medium Save Right - Cones 8 yards apart.  Keeper does push up at one cone and makes a Medium save at other.  After save, keeper repeats exercise.

• Push Up Medium Save Left - Cones 8 yards apart.  Keeper does push up at one cone and makes a Medium save at other.  After save, keeper repeats exercise.

• Forward Roll Save – Cones 8 yards apart.  Keeper at one cone facing other cone where serve stands.  Keeper does forward roll.  As roll is being down, server is playing a ball (any type) towards keeper.  Keeper needs to find ball quickly and make save, then get ball back to server and repeat.