Keys to planning training for children and adolescents

Planning training for young goalkeepers goes far beyond simply performing exercises. It involves understanding the physical, cognitive, and emotional development that children and adolescents go through, as well as adapting workloads, goals, and dynamics to enhance their development without overexerting themselves. Good planning not only improves their short-term performance but also lays the foundation for their growth as athletes.

In this article, we offer a practical and detailed guide to structuring effective and safe training sessions for goalkeepers in their development stages.

Why is it important to plan properly?

A well-planned session ensures that the goalkeeper:

Improve your technical and tactical skills
Stay motivated and eager to train
Avoid injuries caused by overload or poor execution
Develop in a balanced way

Furthermore, by setting clear goals and adapting exercises to the goalkeeper's age and level, training time is optimized and visible progress is achieved.

Group size

Limiting the group to a maximum of four goalkeepers allows for more personalized attention. This makes it easier for the coach to closely observe, correct, and adapt the exercises to each goalkeeper. It also encourages greater participation and reduces waiting times.

Know the level of the group

Before starting, it's essential to assess the goalkeepers' technical (such as blocking, clearing, and movement) and tactical (positioning, decision-making, and reading the game) abilities. This will help you adapt drills, avoid unnecessary frustration, and offer challenges that motivate without overwhelming them.

Set clear goals

Each session should have a technical goal (e.g., improving punch clearance) and a tactical goal (e.g., improving positioning for crosses). It's key to focus on these throughout the training session, while also keeping the other aspects of the game in check. This structure helps the goalkeeper understand why they're doing each drill and how to apply it in the match.

Warm-up: technical and coordinative activation

The warm-up should last between 10 and 15 minutes and include exercises focused on the targeted technique of the session, as well as coordination, which is essential at young ages. For example, you can start with dynamic movements, cone exercises, jumping, or games that involve reaction and attention.

Main part: simulate the real game

In this phase, perform two to three exercises that simulate real-life situations. That is, exercises that resemble what happens in a match. This improves the transfer of learning.

For example:

Exercise 1: One-on-one action after filtered pass
Exercise 2: Air block exit after a lateral cross
Exercise 3 (optional): Combined shots with decision making

Interaction between goalkeepers

Encourage goalkeepers to actively participate with each other: one shoots, another defends, and another repeats. This promotes communication, teamwork, and decision-making from the role of shooter or server. It's important to regulate the strength and intensity of the shot according to age and skill level.

Completion: technical reinforcement

The final part of the workout can consist of exercises such as drop serves, half-volleys, or actions developed in the main session. This consolidates technical learning, allows for a successful end to the session, and relieves tension.

Considerations on training load

One of the most common mistakes in children's and youth training is physical or mental overexertion. It's key to adapt the intensity, volume, and density of the workout.

We recommend you read:

How to manage load during training

Some basic guidelines:

Duration: between 45 and 60 minutes
Intensity: must allow maintaining technical quality
Recovery: active breaks and low-load exercises to rest without disconnecting

Stages of goalkeeper development

Planning must consider the stage of training the goalkeeper is in:

Initiation (up to 11): Basic coordination, games, simple technical gestures.
Advanced (12-18 years): Solid technical foundations, introduction to tactics.
Specialization (+18 years): Tactical consolidation, specific physical improvement.

More information at:

Key stages in goalkeeper training

Conclusion

Planning training sessions for goalkeepers in training requires much more than a list of exercises. It involves understanding the growth process of young players, adapting incentives, setting clear goals, and working consistently. Good planning not only develops more complete goalkeepers, but also more confident and committed individuals.