PhysicalIsolatedMovement
Falls and landings circuit (u10)
Build the base of reactive strength and safe landing before demanding dives — young goalkeepers’ physical preparation was almost non-existent in the library, and it is the foundation of everything else.
Choose a session and the exercise is added to today’s plan.
Load
- minutes
- 8
- Intensity
- Low
- Sets and reps
- 2 × 6
Microcycle days it fits
MD-4, MD-3
Each bar’s height is that day’s dive ceiling.
Setup
- Goalkeepers
- 1
- server
- 0
- outfield player
- 0
Space: 8 × 6 m
Equipment: Markers, Balls
The coach serves and manages the breaks.
1 steps
A small circuit of jumps and controlled falls between markers, with knees-flexed landings and a firm trunk. Progress to reacting to a rolled ball right after landing.
Exercise sequence
Coaching points
- Always land with knees slightly flexed, never on a straight leg.
- The trunk stays firm and aligned — the core works to absorb the fall.
- Quality over quantity: stop at the first sign of an uncontrolled landing.
- It is a game, not a punishment — the physical base is built with enjoyment at this age.
Progressions
- React to a rolled ball after landing.
- Slightly increase the jump height.
Regressions
- Reduce the jump height to a minimum.
- Land with no following task.