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PhysicalIsolatedMovement

Dynamic hip opening for the dive

Prepare the hip range the lateral dive depends on — hip mobility was one of the two least-covered topics and is what lets the leg open without overloading the groin.

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Load

minutes
10
Intensity
Low
Sets and reps
2 × 8

Microcycle days it fits

MD-4, MD-3, MD-1

Each bar’s height is that day’s dive ceiling.

Setup

Goalkeepers
1
server
0
outfield player
0

Space: 6 × 5 m

Equipment: Markers

The coach serves and manages the breaks.

A dynamic hip mobility circuit: open and closed rotations, controlled deep squats and 90/90 transitions. Warm-up range first, then seeking maximum range.

Coaching points

  • Range is gained with control, not swings — each position is reached slowly and under command.
  • The open hip is what lets the leg extend in the dive without pulling the groin; this work is preventive, not decorative.
  • Keep the trunk stable while the hip moves — core stability protects the lower back.
  • Never force into pain; a stretching discomfort is normal, joint pain is not.

Progressions

  1. Seek comfortable maximum range.
  2. Add a dynamic 90/90 transition.

Regressions

  1. Stay in warm-up range.
  2. Reduce the squat depth.

Sources · 2

  1. StudyInjuries and Pain Associated with Goalkeeping in Football — Review of the Literature (2021), Applied Sciences
  2. BookLeonhard Zeilinger e Franz Gruber, «The Ultimate Guide to Goalkeeper Training: Develop Motor Skills, Technique, Tactics, and Mindset» (Meyer & Meyer Sport, 2025), ISBN 9781782552918