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Shot-stoppingAnalyticTechnique

One-handed tip over the bar under a high shot

Perfect the one-handed tip of the high ball to the angle, choosing the hand with greater reach — reinforces the deflection over the bar, guaranteeing safety when a catch is impossible.

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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
1
outfield player
0

Space: 12 × 10 m

Equipment: Balls, Full goal

The coach serves and manages the breaks.

1 steps

Shots to the top angle. The goalkeeper tips over the bar, training the choice between the ball-side hand (faster) and the far hand (greater reach) depending on height and distance.

Exercise sequence

Coaching points

  • The ball-side hand is faster; the far hand reaches further — choose by the shot’s height and distance.
  • Guide the ball over the bar, following it with the hand until after contact, never punch blind.
  • Fully extend the body on the high dive, the drive coming from the outside foot.
  • When in doubt, overdo the height — the ball must go over, never stay under the bar.

Progressions

  1. Use the far hand for greater reach.
  2. Reduce the shot warning.

Regressions

  1. Use the ball-side hand.
  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. BookAndy Elleray, «65 Goalkeeper Training Exercises: Modern Games-Based Soccer Drills for Shot Stopping, Footwork, Distribution, and More»