Aerobic fitness can be done in many forms, from running to roller-blading. For goalkeepers it is important that you do have a level of fitness so that your concentration level is up to a satisfactory level that can help you sustain your focus for the whole 70 minutes. Speed and Agility Speed and agility are two of the most important things a goalkeeper needs physically to be able to perform to their highest level. Being a goal keeper, sprinting and quick changes of direction are things that we do in every game. Thus, this area should hold great importance to goal keepers and be reflected in your training sessions.
Recovery is an important aspect of doing sprints and agility.
It is essential that you work out what you are actually doing it for, speed , agility or anaerobic fitness . I have included some diagrams for your reference of example drills. I have been given some of these but don't forget you can make your own up so that you have plenty of variety. Make sure if you are doing your own drills that you include forward, side ways, turning and backwards movements. Short Sprints to the twenty five Varying the distance - acceleration and deceleration are an important part of the game, so your body must be conditioned to cope with these.