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PhysicalIsolatedMovement

Lateral power with repeated jumps

Develop the lateral power and reactive strength that underpin the diving push-off, isolated from shot-stopping technique.

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Load

minutes
8
Intensity
High
Sets and reps
4 × 5

Microcycle days it fits

MD+1, MD-4

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

Setup

Goalkeepers
1
server
0
outfield player
0

Space: 6 × 4 m

Equipment: Markers, Hurdles

The coach serves and manages the breaks.

2 steps

The goalkeeper jumps sideways over low hurdles in fast repetitions, minimising ground contact time between jumps.

Exercise sequence

Coaching points

  • The push-off comes from the hip and ankle, not just the knee.
  • Minimise ground contact time between jumps — that reactive component is what transfers to the dive.
  • Always land with both feet balanced before the next push-off.
  • Movement quality matters more than speed once fatigue sets in — stop before technique degrades.

Progressions

  1. Add a second hurdle, requiring two consecutive jumps.
  2. Introduce a 90° rotation in the air before landing.

Regressions

  1. Reduce hurdle height or replace with a ground marker.
  2. Allow a pause between jumps.

Sources · 2

  1. StudyData-driven strength and conditioning, and technical training programs for goalkeeper’s diving save in football (2022)
  2. StudyThe match-play and performance test responses of soccer goalkeepers: a review