Footwork and movementAnalyticMovement
Five-point star reactive agility
Train the movement pattern behind the only agility test validated specifically for goalkeepers — short sprints followed by a dive, with direction given in real time, not a memorised route.
Choose a session and the exercise is added to today’s plan.
Load
- minutes
- 10
- dives/set
- 3
- Sets and reps
- 3 × 3
- Intensity
- High
dives per set, per goalkeeper
Microcycle days it fits
MD-4, MD-3
Each bar’s height is that day’s dive ceiling.
Setup
- Goalkeepers
- 1
- server
- 1
- outfield player
- 0
Space: 8 × 8 m
Equipment: Balls, Markers, Full goal
The coach serves and manages the breaks.
3 steps
Five markers arranged in a star around the goalkeeper. On each rep, the coach calls a direction while the goalkeeper is already moving; on reaching the marker, they recover position in time for a shot from the server.
Exercise sequence
Coaching points
- The reaction to the call has to be immediate — the original test measures exactly the time between the stimulus and the first effective step.
- Always recover to the central position before the shot arrives, even when the sprint was slower than expected.
- Landing and dive quality count as much as arrival speed — arriving fast and diving poorly cancels the exercise.
- Research shows this kind of reactive agility isn’t predicted by traditional sprint or jump tests — it’s its own capacity, and it’s treated as such.
Progressions
- Reduce the time between the call and the server’s shot.
- Increase to six markers, making the pattern less predictable.
Regressions
- Announce the direction before the start, instead of already moving.
- Remove the final shot, ending the rep at position recovery.