Injury preventionIsolatedMovement
Safe-landing game with a ball (u10)
Teach the sideways fall that protects the shoulder and hip — the injury most associated with the position — from the youngest age, in a prevention block that was empty in this band.
Choose a session and the exercise is added to today’s plan.
Load
- minutes
- 8
- dives/set
- 2
- Sets and reps
- 2 × 6
- Intensity
- Low
dives per set, per goalkeeper
Microcycle days it fits
MD-4, MD-3, MD-1
Each bar’s height is that day’s dive ceiling.
Setup
- Goalkeepers
- 1
- server
- 1
- outfield player
- 0
Space: 8 × 6 m
Equipment: Balls, Markers
The coach serves and manages the breaks.
1 steps
From a low crouch, the goalkeeper lets themselves fall sideways to save a ball thrown along the ground, landing first on the side of the leg and hip, never on the elbow or shoulder.
Exercise sequence
Coaching points
- The fall starts low: the closer to the ground you start, the less there is to fall.
- First contact is the side of the leg and hip, with the elbow tucked and protected by the body.
- Never break the fall with a flat hand on the ground — that is how the shoulder gets hurt.
- The ball is caught two-handed in front of the body, not underneath it.
Progressions
- The server calls the side in the moment.
- Start from a slightly higher position.
Regressions
- Always announce the side.
- Reduce the lateral distance of the ball.