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PhysicalIsolatedMovement

Lateral power with a stable trunk (u16)

Link lateral power to trunk stability, so the dive’s drive comes off a firm base — combines two physical topics and prepares the transfer to the real dive.

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Load

minutes
10
Intensity
Medium
Sets and reps
3 × 5

Microcycle days it fits

MD-4, MD-2

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

Setup

Goalkeepers
1
server
0
outfield player
0

Space: 8 × 5 m

Equipment: Markers, Medicine ball

The coach serves and manages the breaks.

1 steps

Lateral jumps between markers with a firm trunk, first bodyweight only, then holding a light medicine ball that forces the core to stabilise during the jump.

Exercise sequence

Coaching points

  • The lateral drive comes from the outside foot, but direction and economy come from a trunk that doesn’t collapse.
  • Land balanced and ready to repeat — the medicine ball exposes any lack of core control.
  • Quality over volume: power is trained fresh, not tired.
  • Both sides equally, so as not to build a drive asymmetry.

Progressions

  1. Hold the light medicine ball.
  2. Increase the distance between markers.

Regressions

  1. Bodyweight only.
  2. Reduce the number of jumps.

Sources · 2

  1. StudyNeuromuscular Performance of High-Level Football Goalkeepers by Age Category and Sex: A Systematic Review (2025), Journal of Functional Morphology and Kinesiology
  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