Skip to content
← Back to library

Injury preventionIsolatedMovement

Hip mobility and controlled landing

Prepare the hip mobility required for the diving preparatory posture and train lateral landing technique outside the context of shot-stopping.

Add to a session

Which session should use this exercise?

You do not have any sessions yet. Create the first one to add this exercise.

New session
Choose a session and the exercise is added to today’s plan.

Load

minutes
8
Intensity
Low
Sets and reps
2 × 8

Microcycle days it fits

MD+1, MD+2, MD-4, MD-3, MD-2

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

Setup

Goalkeepers
1
server
0
outfield player
0

Space: 5 × 5 m

Equipment: No equipment

The coach serves and manages the breaks.

A hip mobility sequence (external rotation, side-plank opening) followed by controlled landings on the ground, progressing from static to dynamic.

Coaching points

  • The diving preparatory posture requires hip external rotation and abduction — mobilise that range before demanding it at speed.
  • On landing, the ground-side hip contacts before the shoulder, never at the same time.
  • Spread the impact along the whole side of the body, not concentrated at one point.
  • Repeat until the landing pattern is consistent before adding speed or a ball.

Progressions

  1. Introduce a side step before the landing.
  2. Add a small jump, increasing the impact force to absorb.

Regressions

  1. Practise the landing from a kneeling position.
  2. Reduce the number of reps and increase rest between them.

Sources · 2

  1. StudyShoulder injuries in soccer goalkeepers: review and development of a FIFA 11+ shoulder injury prevention program (2016)
  2. StudyData-driven strength and conditioning, and technical training programs for goalkeeper’s diving save in football (2022)