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Footwork and movementIsolatedMovement

Pre-session mobility circuit

Prepare the hip mobility and foot coordination that specific training will demand, in a short circuit that warms up any session.

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Load

minutes
8
Intensity
Low
Sets and reps
2 × 3

Microcycle days it fits

MD+1, MD+2, MD-4, MD-3, MD-2, MD-1, MD

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

Setup

Goalkeepers
1
server
0
outfield player
0

Space: 10 × 8 m

Equipment: Cones, Agility ladder

The coach serves and manages the breaks.

2 steps

Continuous circuit: agility ladder, lateral movement between cones, and hip mobility at each corner. Repeated two or three times, with progressive tempo.

Exercise sequence

Coaching points

  • Hip mobility is what allows the diving preparatory posture — without it, range is smaller and risk higher.
  • On the ladder, fast and light contacts: the aim is frequency, not force.
  • Each corner of the circuit is a controlled stop in a set position, not a running turn.
  • Build tempo across the repetitions, finishing at the speed training will run at.

Progressions

  1. Raise the tempo to training speed.
  2. Add a ball to receive at each corner.

Regressions

  1. Execute slowly, focusing only on range of motion.
  2. Reduce the circuit to a single element.

Sources · 3

  1. StudyShoulder injuries in soccer goalkeepers: review and development of a FIFA 11+ shoulder injury prevention program (2016)
  2. StudyData-driven strength and conditioning, and technical training programs for goalkeeper’s diving save in football (2022)
  3. Curriculum«Lifetime Development of a Goalkeeper», US Youth Soccer