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Shot-stoppingAnalyticTechnique

Rapid collapse dive to both sides (u16)

Automate the collapse dive to both sides, chained, for the low, close ball — the collapse was one of the least-trained topics and is the fastest answer to the ground ball near the body.

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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: 10 × 7 m

Equipment: Balls, Full goal

The coach serves and manages the breaks.

1 steps

Alternating low balls at close range. The goalkeeper collapses to each side, recovers to the set position and collapses to the other, with no jump drive, only a fast controlled fall.

Exercise sequence

Coaching points

  • For the low, close ball, collapse: the near leg gives way and the body drops on top, faster than a jumping dive.
  • The hands arrive first, one behind and one on top of the ball, to pin it against the ground.
  • Recover fast to the set position between collapses, feet alive, never admiring the save.
  • Land on the side with the elbow protected — speed can’t cost the safety of the fall.

Progressions

  1. Side called only in the moment.
  2. Shorten the gap between balls.

Regressions

  1. Predictable alternating sides.
  2. Increase the gap between balls.

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