Website Manager

Alpharetta Ambush Soccer Club

Goalkeeper skills training

Virtual  Soccer Training!!!!

You are in the right place.

Want to train at home?  Want to train while on vacation?  Want to train when your team is in between seasons?

Then you are serious about your development and you are in the right place!!

Always practice in a safe location and if you have any questions about the activities, you can contact your Ambush Coach for answers.

Repetition is the recipe for fitness and soccer skills success so please visit this site as often as possible and stay fit and stay sharp!

Ambush!!  Let's Go!!!

The vision of a champion is bent over, drenched in sweat, at the point of exhaustion, when nobody else is looking.
Mia Hamm

"At Barca we trained every day with the ball. I hardly even took a step running without a ball at my feet."
Lionel Messi

WEEK 3 - Goalkeeper Training Plan from Southern Crescent Goalkeeper Academy



1. Warm up with a 15- minute stretch

2. Video session 1

3. Juggling 

            *10 minutes with dominant foot

            *15 minutes non-dominant foot


1.  Warm-up with juggling - 15 minutes of pick up moves

2.   Skill work (see video) –30  minutes. Each move 45 seconds can rest as needed

3. Video session 3


1.  Warm-up with juggling: 

-5 minutes left foot only

-5 minutes right foot only

-5 minutes both feet 

-5 minute side and outside of foot

2. Video session 2


2.5 mile run as fast as you can


1.  Warm-up with jog for 10 minutes

2. Video session 3

3. Fitness:

10 minute jog

3 set of 15 squats 

3 set of 15 burpees 

3 sets of 15 lunges (Each leg)

3 sets of 35 sit ups

3 sets of 15 push ups

Rest and recover

DAY 6 & 7


Run 30 minutes Saturday and Sunday

Goalkicks for 15 minutes each day (Space permitting)