You’re thinking about being the goalie for your U14 team? That’s awesome!
Being a goalkeeper is not just about standing in the net and blocking shots. You’re like the backbone of the team, the last line of defense, and sometimes you’re even the one who kicks off the attack.
Goalkeepers are the heroes of the field, and as a young player, you’ve got the opportunity to become an incredible goalie with the right skills and dedication.
In this guide, we’ll go over what skills you’ll need to be a top-notch U14 goalkeeper. Don’t worry if some of these seem challenging—it’s all part of the journey.
Even the professionals work on these skills all the time. So, let’s get in.
The Core of Goalkeeping – Shot Stopping
The main reason you’re there is to stop the ball from going into the net. However, shot-stopping is not just about getting in front of the ball. There’s an art to it, and with some focus, you can become a true shot-stopping superstar.
Here’s what to work on:
Hand Placement
Your hands are your best friends as a goalkeeper. When you’re reaching for a ball, make sure your hands are in the right spot, ready to catch or deflect it.
Practice catching the ball in different positions so it becomes second nature. Proper hand placement keeps the ball from slipping through and gives you control over where the ball goes after you catch it.
Quick Reactions
Reactions are EVERYTHING in goalkeeping. You can practice your reflexes by doing drills where someone shoots the ball at you suddenly, giving you almost no time to think.
These types of drills will train your brain and body to act instantly, which is exactly what you’ll need in a game situation.
Controlling the Save
It’s amazing to stop a shot, but it’s even better if you can control it.
A controlled save means you keep the ball close to you, which is key because it stops the other team from scoring on a rebound. Practice controlling low, mid, and high shots so you can master where the ball goes after your save.
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Footwork and Positioning – Be Ready Before the Shot Even Happens
A good goalie doesn’t just stand in one spot; they’re always adjusting their position based on what’s happening on the field.
Good positioning can make saves way easier and give you a huge advantage before the ball even reaches you.
Learning Angles
When you’re closer to the shooter, it’s harder for them to find a good spot to aim. This is called “cutting down the angle.”
Practice stepping forward as a player gets closer, making sure you cover as much of the goal as possible. By doing this, you’re forcing them to aim at a smaller target.
Post-to-Post Movement
When the action is close to the goal, you’ll need to move quickly from one side to the other. Taking quick, small steps (instead of leaping around) helps you stay balanced and ready.
You can practice post-to-post movement with cones or by working with a coach or teammate who shoots from different sides.
Reading the Play
If you can read the play and anticipate when a shot is coming, you’re already a step ahead.
Start paying attention to the way players move and hold the ball; sometimes you can tell if they’re about to pass, dribble, or shoot just by watching their body language.
This skill takes time but makes a huge difference in your game.
Distribution
Today’s goalies are often involved in starting attacks, so it’s not just about blocking shots. With great distribution skills, you can help your team move quickly from defense to offense.
Rolling and Throwing
Sometimes, throwing the ball to a teammate is a quick way to start a play.
Practice rolling or throwing accurately to the wing or midfielders. A well-placed throw can create an opportunity right away.
Goal Kicks and Punts
Even if you’re not a big fan of kicking, learning to punt and do accurate goal kicks can be a game-changer.
Work on kicking for both distance and accuracy. These skills will help your team get the ball upfield quickly and safely.
Passing with Your Feet
You might not think of passing as a goalie skill, but these days, it’s super important.
Sometimes, you’ll need to pass the ball to a defender to keep possession. Practice short passes with both feet so you’re ready, even when opponents try to pressure you.
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Physical Skills – Agility, Flexibility, and Strength
To be an amazing goalkeeper, you’ll need to be fast, flexible, and strong. The good news? You can work on these skills with some regular practice.
Agility and Quick Movements
Moving quickly in all directions is essential.
Try side-to-side shuffles, ladder drills, and quick sprints. These exercises will help you get to the ball faster, cover more ground, and make those crucial saves.
Flexibility for Big Saves
Being flexible lets you dive farther and reach shots that might otherwise slip by.
Focus on stretching your hips, hamstrings, and groin. Even just a few stretches each day will help you feel more comfortable diving and stretching out for tough saves.
Core and Leg Strength
You’ll use your legs a lot for diving, jumping, and kicking, so it’s important to build leg strength with exercises like squats and lunges.
A strong core also helps you balance when you’re jumping and diving, so don’t forget to work on that as well.
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Staying Focused and Making Decisions
Goalkeeping is as much a mental game as it is a physical one. Sometimes the hardest part is staying focused when there’s not much action around you.
Staying Focused
You may have games where you don’t see much action for a while, but you still need to be ready.
Practicing visualization can help—imagine making a big save, focus on your positioning, or think through a game situation in your head.
Visualization keeps you mentally prepared, so you’re ready when the ball does come your way.
Making Quick Decisions
As a goalie, you’re constantly deciding whether to stay on your line, come out for a cross, or challenge a striker.
Practice different game situations so you’re ready to make these split-second choices with confidence. Over time, you’ll learn when to be aggressive and when to play it safe.
Communicating with Your Team
You have a unique view of the whole field, so use it!
Don’t be afraid to call out directions to your teammates, even if it feels awkward at first. Simple commands like “mark up,” “push up,” or “I’ve got it” can keep everyone organized and focused.
Understanding the Game & Tactics
Having a good sense of your team’s strategy—and understanding the way the other team attacks—can help you make better decisions as a goalie.
Learning About Formations
Different formations present different challenges for goalkeepers.
Talk to your coach about the team’s formation, and ask about what to expect from others. Knowing where to expect pressure and which areas are most vulnerable helps you be proactive about your positioning.
Becoming a Sweeper-Keeper
Some goalies play off their line a bit, almost like a defender, to control the space behind the back line.
This technique, called playing as a “sweeper-keeper,” gives you a chance to clear balls out of danger before they become real threats.
Start practicing stepping up and clearing the ball under pressure.
Game Management
When your team is winning, slowing the game down can help secure the win.
But if you need to catch up, speeding things up with quick distribution and aggressive positioning may be key. With experience, you’ll learn when to use different strategies to manage the game.
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Gear that Helps You Play Your Best
Having the right goalkeeping gears can make all the difference, especially when you’re diving or facing tough shots.
Gloves
Find a good pair of gloves that give you a secure grip on the ball.
Try out different sizes and brands to see what feels best. Good gloves help with confidence, especially in tough weather.
Padded Shorts or Pants
Playing on turf or hard ground can be tough on your legs.
Padded shorts or pants will protect you during dives and slides and keep you focused on the game instead of worrying about bruises.
Goalie Jersey
Wearing a different color jersey isn’t just for style—it helps your teammates recognize you on the field.
Choose a comfortable, brightly colored jersey that makes it easy for others to see where you are at all times.
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Putting it All Together: Training Tips
Building these skills takes time, but with consistent practice, you’ll notice improvements.
Here are some ways to make the most of your training:
- Practice, Practice, Practice: Repetition is key. Set up drills focused on diving, catching, and positioning. Even 15-20 minutes each day will make a difference over time.
- Play in Game Situations: Scrimmages and practice games let you experience real game pressures. This will help you stay calm and make better decisions under pressure.
- Watch the Pros: Watching professional goalies gives you a free lesson! Notice how they position themselves, their movements, and even what they do off the ball.
- Ask for Feedback: Don’t be shy to ask your coach, teammates, or other goalies for tips. You’ll be surprised how much they can help with the little details that make a big difference.
Being a goalie is tough, but if you work on these skills and put in the effort, you’ll see yourself improve. Remember, every goalkeeper makes mistakes—even the pros!
Don’t get discouraged. Enjoy the challenge, work hard, and be proud of every little improvement you make. You’re on your way to becoming an amazing goalie, and the best part? You’re just getting started.
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