Warm-up: 5 min.
- Light to moderate movement
- Stretch
- Go over what were going to work on for the day

Phase II                                                                  

Basic Skills: 10-15 min.
- Throwing
- Drop Kicks (close range)
- Side to side diving techniques (seated, kneeling, standing)
- Side to side movement

Phase III                                                                 

Advanced Skill of the day: 15-20 min.
Week 1 -  Hands
Week 2 - Beginning Diving
Week 3 - Positioning and review diving
Week 4 - Crossing
Week 5 - Intermediate diving and positioning
Week 6 – Break-Away’s
Week 7 - Distribution & vocal instructions
 
Phase IV                                                                
Goalkeeper Specific Fitness: 10-15 min.
- Speed
- Quickness
- Agility
- Strength
- Sit-ups
 
Goalkeeper Specific Fitness: 10-15 min. - Speed- Quickness- Agility- Strength- Sit-ups Phase V                                                                  

Cool Down: 5 min.
- Jog
- Stretch
- Go over the day’s goals.