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Shot-stoppingAnalyticTechnique

Low dive to the corners

Develop low-dive mechanics from push-off to landing, with joint safety.

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Load

minutes
10
dives/set
12
Sets and reps
3 × 6
Intensity
High

dives per set, per goalkeeper

Microcycle days it fits

MD+1, MD-4, MD-3

Each bar’s height is that day’s dive ceiling.

Setup

Goalkeepers
1
server
1
outfield player
0

Space: 8 × 8 m

Equipment: Balls, Cones, Full goal

The coach serves and manages the breaks.

2 steps

Server at 8 metres, two cones by the posts marking the target. Low service to each corner, alternating or at the server’s choice. The goalkeeper starts set.

Exercise sequence

Coaching points

  • The first movement comes from the near foot, not the trunk: leading with the shoulder loses the base.
  • Push off diagonally forward, not sideways — intercept the ball ahead of the line, not on it.
  • Bottom hand behind the ball, top hand over it: the ball never passes between the hands.
  • Land on the side of the body with the elbow tucked in. Landing on the elbow or an open hand is the classic shoulder injury mechanism.
  • The bottom hip contacts the ground before the shoulder.

Progressions

  1. Hide the direction until the last instant: uncertainty changes the preparatory posture, and that is what the game demands.
  2. Require two consecutive dives with a fast reset between them.
  3. Raise the service from ground level to mid-height.

Regressions

  1. Start from the knees, removing the push-off phase and isolating the landing.
  2. Always announce the direction.
  3. Reduce the distance and pace of the service.

Sources · 4

  1. StudyData-driven strength and conditioning, and technical training programs for goalkeeper’s diving save in football (2022)
  2. StudyInfluence of Dive Direction Uncertainty on Preparatory Posture, Coordination, and Kinematics in Elite Youth Goalkeepers
  3. BookVaggelis Lappas, «Goalkeeper Training Methodology»
  4. StudyShoulder injuries in soccer goalkeepers: review and development of a FIFA 11+ shoulder injury prevention program (2016)