Shot-stoppingAnalyticTechnique
Bilateral balance in diving
Correct the natural asymmetry between the preferred and non-preferred side when diving, measured in wearable-sensor research on under-16 goalkeepers — hip rotation and trunk control clearly differ between sides when there’s no deliberate work on the weaker one.
Choose a session and the exercise is added to today’s plan.
Load
- minutes
- 10
- dives/set
- 6
- Sets and reps
- 3 × 6
- Intensity
- Medium
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: 14 × 8 m
Equipment: Balls, Full goal
The coach serves and manages the breaks.
1 steps
A series of low and high shots, half aimed at the preferred side and half at the non-preferred side, in a separate block rather than randomly alternated — so the goalkeeper feels the quality gap between the two.
Exercise sequence
Coaching points
- On the non-preferred side, pay extra attention to the take-off hip rotation — that’s where research shows the biggest gap between sides.
- Don’t compensate for lower confidence on the weak side with more force; compensate with more quality repetition.
- Mentally note (or say out loud with the coach) the perceived comfort difference between sides, session after session.
- End the block with a series on the weaker side, not the stronger one — the last feeling stays with the side that needs it most.
Progressions
- Move to non-preferred-side-only dives for a full session.
- Alternate shot height with no set pattern, keeping the side demand.
Regressions
- Reduce to low shots only.
- Increase recovery time between reps on the non-preferred side.