Injury preventionRepresentativeTechnique
Adductor mobility integrated into lateral diving
Prepare the hip abduction range that lateral diving demands in real, not isolated, condition — the joint most exposed to adductor strain at this position happens precisely in the low dive’s push-off phase.
Choose a session and the exercise is added to today’s plan.
Load
- minutes
- 8
- dives/set
- 5
- Sets and reps
- 2 × 6
- Intensity
- Medium
dives per set, per goalkeeper
Microcycle days it fits
MD-3, MD-2
Each bar’s height is that day’s dive ceiling.
Setup
- Goalkeepers
- 1
- server
- 1
- outfield player
- 0
Space: 12 × 8 m
Equipment: Balls, Full goal
The coach serves and manages the breaks.
1 steps
A series of low shots alternating sides, with deliberate attention to hip opening range at the moment of push-off, not just the save outcome.
Exercise sequence
Coaching points
- The lateral push-off opens the hip to a comfortable limit, never forced beyond it — correct mechanics protect more than the distance reached.
- Warm up hip range before this series, don’t use this series as the warm-up itself.
- If any rep causes adductor discomfort, stop the series — that isn’t normal and shouldn’t be ignored.
- End with short static hip mobility sets, closing the activation-action-recovery cycle.
Progressions
- Increase shot speed, demanding a more explosive push-off.
- Reduce recovery time between reps.
Regressions
- Reduce shot speed.
- Only dive to the dominant side in the first sessions.