Shot-stoppingAnalyticTechnique
High dive to the angle at full extension
Perfect the high dive to the top corner, with full body extension and a safe deflection — the high dive was a moderate topic and is the position’s widest, most spectacular save.
Choose a session and the exercise is added to today’s plan.
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 drives off the outside foot, extends the body fully and deflects the ball over the bar or wide of the post, landing safely.
Exercise sequence
Coaching points
- The drive comes from the outside foot pushing the ground up and out, not from a step back.
- Extend the body fully, the top hand following the ball until after contact.
- At the angle, deflect over or wide — safety is in putting the ball out, not catching it cleanly.
- Land with the safe sequence (forearm and side of the body), never on a pointed shoulder.
Progressions
- Top angle at maximum extension.
- Reduce the shot warning.
Regressions
- Mid-height to the post.
- Lower the shot speed.