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Niceville Women's Soccer

Goalkeeper Fitness Tests

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GOALKEEPER
FITNESS TESTS AND REQUIREMENTS

1. 505 test                   3x       

            Best time must be at least ** sec. and slower may be no worse than ** sec.

 

Catch 20 drop kicks

 

2. Shuttle Run             3x

            Best time must be at least ** sec. and slower may be no worse than ** sec.

 

Catch 20 drop kicks

 

3. Lateral Quickness (post to post)

            4 sets of 10 with 20 sit-ups in between          -           30 sec. ea.

 

Catch 20 drop kicks

 

4. Vertical Explosiveness (Crossbar touches)

            4 sets of 10 with push-ups in between            -           ** sec. ea.

 

Catch 20 drop kicks

 

5. Diving Drill

            10 shots from 18 yards – if dive back more than 1 x you fail test

 

Catch 20 drop kicks

 

6. T-Drill (lateral quickness)    3x

            Best time must be less than 11.2 sec. and slower may be no worse than 13.5 sec.

 

Catch 20 drop kicks

 

7. Illinois Agility Test             2x

            Best time must be at least ** sec. and slower may be no worse than ** sec.

 

Catch 20 drop kicks

 

8. Hexagon Obstacle Agility Test       2x

            Best time must be at least ** sec. and slower may be no worse than ** sec.

 

Catch 20 drop kicks

 

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Out of 160 dropkicks you may not bobble or drop more than 8 balls or you fail

You may not go over any of the allowance “mistakes” or you fail

Based on an ODP goalkeeper test.
Times to be added soon.