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Shot-stoppingRepresentativeTechnique

Saving the first-time shot after a save

Train the second reaction — recovering after a first save and facing the immediate rebound — reinforcing close-range reaction and parrying to safety under fatigue.

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Load

minutes
10
dives/set
6
Sets and reps
3 × 5
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
2
outfield player
0

Space: 12 × 10 m

Equipment: Balls, Full goal

The coach serves and manages the breaks.

2 steps

Two shots in a row: the first forces a save; the second arrives before the goalkeeper finds centre again. It trains fast recovery and parrying away on the rebound.

Exercise sequence

Coaching points

  • Always parry the first ball away from centre, to reduce the danger of the rebound.
  • Find centre and the set position as fast as possible — the second shot punishes slowness.
  • On the rebound, prioritise blocking and clearing; the perfect catch is a luxury there is often no time for.
  • Keep the feet alive between the two actions, never stopped admiring the first save.

Progressions

  1. Rebound from either of the two servers.
  2. Reduce the gap between shots.

Regressions

  1. Announced rebound from a single server.
  2. Increase the gap between shots.

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