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Footwork and movementAnalyticTechnique

Recovery and landing after a dive

Consolidate safe landing technique and fast recovery to the set position after a dive, linking joint safety and readiness for the next action.

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Load

minutes
8
dives/set
5
Sets and reps
3 × 5
Intensity
Medium

dives per set, per goalkeeper

Microcycle days it fits

MD+1, MD-4, MD-3

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

Setup

Goalkeepers
1
server
1
outfield player
0

Space: 10 × 8 m

Equipment: Balls, Full goal

The coach serves and manages the breaks.

1 steps

A server strikes to a corner; the goalkeeper dives, lands with safe technique, and recovers to the set position or to a second action, depending on the chosen constraint.

Exercise sequence

Coaching points

  • Landing comes first: no urgency to get up justifies landing on the elbow or an open hand.
  • Get up by pushing off the arm closest to the ground first, rolling the weight, not shoving abruptly.
  • Recovering to the set position is always the first priority after getting up, before any sprint.
  • In games, an action rarely ends at the dive — train what comes after as much as the dive itself.

Progressions

  1. Introduce a second ball immediately after landing.
  2. Require a recovery sprint to cover the goal after a simulated cross.

Regressions

  1. Work the landing from the knees, without a flight phase.
  2. Allow a pause before asking for the reset.

Sources · 3

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