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PhysicalIsolatedMovement

Anti-extension plank for the dive

Reinforce anti-extension trunk stability, which keeps the body aligned in the dive’s push-off and landing — adds coverage to a still-modest physical topic.

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Load

minutes
10
Intensity
Medium
Sets and reps
3 × 6

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: 5 × 4 m

Equipment: Markers

The coach serves and manages the breaks.

Plank sets resisting spinal extension, first stable, then with a support moving, demanding the trunk stop the lower back from arching.

Coaching points

  • The body is a straight line; the lower back doesn’t arch nor the hip drop — that is what is trained.
  • Strength comes from the trunk resisting, not from holding time with poor posture — stop when the line is lost.
  • Moving a support increases the stability demand without increasing total time.
  • Steady, continuous breathing; holding the breath hides the lack of control, doesn’t fix it.

Progressions

  1. Add a moving support.
  2. Increase time under tension per rep.

Regressions

  1. Stable plank.
  2. Reduce each rep’s duration.

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