Injury preventionRepresentativeTechnique
Controlled landing under end-of-session fatigue
Maintain landing mechanics when deliberately placed at the end of a demanding session, because that’s where — with fatigue accumulated from earlier dives — technique normally degrades and injury risk rises.
Choose a session and the exercise is added to today’s plan.
Load
- minutes
- 8
- dives/set
- 6
- Sets and reps
- 2 × 6
- Intensity
- Medium
dives per set, per goalkeeper
Microcycle days it fits
MD-3
Each bar’s height is that day’s dive ceiling.
Setup
- Goalkeepers
- 1
- server
- 1
- outfield player
- 0
Space: 14 × 8 m
Equipment: Balls, Full goal
The coach serves and manages the breaks.
1 steps
A series of dives placed after a high-density block, once fatigue is already present. The explicit focus is landing quality, not the save itself.
Exercise sequence
Coaching points
- Slow the pace between reps if needed to maintain landing quality — this block isn’t about volume.
- The ground-contact sequence doesn’t change with fatigue: shoulder, then hip, then legs, always the same order.
- Stop the series at the first clear sign of mechanics degrading, even if it falls short of the plan.
- Ending the session with attention to this quality is what actually trains protection under fatigue — doing it only at the start doesn’t replicate the real match condition.
Progressions
- Increase the high-density block’s volume before this series.
- Reduce recovery time between the previous block and this series.
Regressions
- Reduce the previous block’s volume.
- Increase recovery time before this series.