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Shot-stoppingAnalyticTechnique

Collapse from the set position (close range)

Cement the clean collapse from the set position for the low ball near the body — reinforces the collapse dive, one of the position’s fastest and least-trained responses.

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Load

minutes
9
dives/set
6
Sets and reps
3 × 6
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 × 6 m

Equipment: Balls, Full goal

The coach serves and manages the breaks.

1 steps

Low shots from close range, near the body. The goalkeeper starts from the set position and collapses the near leg, dropping onto the ball with no jump drive.

Exercise sequence

Coaching points

  • The ball-side leg gives way and the body drops on top — faster than any jumping dive at this range.
  • The hands arrive first, one behind and one on top, to pin the ball against the ground.
  • Start from a solid set position, weight balanced and feet alive.
  • Land on the side with the elbow protected, never breaking the fall with a flat hand.

Progressions

  1. Collapse after a small foot adjustment.
  2. Reduce the shot warning.

Regressions

  1. Start from the still set position.
  2. Lower the shot speed.

Sources · 2

  1. StudyData-driven strength and conditioning, and technical training programs for goalkeeper’s diving save in football (2022)
  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