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Shot-stoppingAnalyticTechnique

Collapse dive at the near post

Train the collapse dive — dropping fast onto the low ball near the body, without lateral drive — which was one of the least-trained topics and is the right answer to the low, close ball.

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Load

minutes
10
dives/set
5
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: 10 × 8 m

Equipment: Balls, Full goal

The coach serves and manages the breaks.

1 steps

Low shots near the near post, at collapse distance. The goalkeeper lets the ball-side leg give way and drops onto the ball, instead of attempting a driven dive that would arrive late.

Exercise sequence

Coaching points

  • For the low, close ball, collapse: the near leg gives way and the body drops on top, faster than a jumping dive.
  • The hands arrive first, one behind the ball and one on top, to pin it against the ground.
  • Don’t jump sideways for a ball within collapse range — the jump is slower and exposes the body.
  • Land on the side, elbow protected, never breaking the fall with a flat hand.

Progressions

  1. Move the ball slightly wider, collapse with one step.
  2. Reduce the shot warning.

Regressions

  1. Ball right at the post.
  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. BookLeonhard Zeilinger e Franz Gruber, «The Ultimate Guide to Goalkeeper Training: Develop Motor Skills, Technique, Tactics, and Mindset» (Meyer & Meyer Sport, 2025), ISBN 9781782552918