Football: In and Out Dive Slalom

Set up a line of equally spaced poles. Keeper starts at the far end and moves quickly in and out between each of the poles in sequence - moving left and then right.

Once they move out (to the right) the feeder plays a mid-pace volley into their body.

The keeper catches this ball and throws it back out before continuing to move between the poles and catching the next ball.

The keeper jumps sideways over the three gates, and then moves quickly into the center of the goal ready to catch the first feeder's shot which is played high to stretch the keeper.

The keeper then plays the first ball back out and moves to meet the second ball which is played hard and low along the ground.

The keeper dives to stop this shot, rolls it back out again and then jogs back to the start - ready to repeat again.

Can be used with one or more keepers simultaneously. Place a ball on either side of your keepers, within diving reach.

Your keepers should be stood in the middle of these two balls on their cones.

When the coach / player gives the signal (stretching a hand out to the left or the right) your keepers should react as quickly as possible and dive to catch the ball on that side.

Working in twos, with one ball, the keeper must catch the feed into their stomach, throw it back and then backtrack around each pole.

After they've run around the pole, taking small and speedy steps they move out ready to take the next feed.