Skip to content
← Back to library

Footwork and movementAnalyticMovement

Position recovery after a fast displacement

Train recovering the base position after a dive or a fast lateral movement, for the second shot — most reaction training stops after saving the first, and that’s where many second-ball goals are born.

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
10
dives/set
3
Sets and reps
3 × 5
Intensity
High

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
2
outfield player
0

Space: 16 × 10 m

Equipment: Balls, Full goal

The coach serves and manages the breaks.

2 steps

Two servers shoot in quick succession from opposite sides. The goalkeeper resolves the first shot and recovers the central position in time for the second, with or without a pause between the two.

Exercise sequence

Coaching points

  • Recovery starts the instant the first action ends, not after visually confirming where the second server is.
  • Use a crossover step when the distance to recover is large, a short lateral step when it’s small — mixing the two slows it down.
  • The posture on arriving at the central position already has to be ready to act, not just "having arrived" at the right spot.
  • If the first shot is saved with difficulty, the recovery priority doesn’t change — the second shot is equally real.

Progressions

  1. Remove the pause between the two shots.
  2. Increase the distance between the two servers.

Regressions

  1. Increase the time between shots.
  2. Reduce the distance between the two servers.

Sources · 2

  1. BookAndy Elleray, «65 Goalkeeper Training Exercises: Modern Games-Based Soccer Drills for Shot Stopping, Footwork, Distribution, and More»
  2. StudyThe match-play and performance test responses of soccer goalkeepers: a review