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CrossesIsolatedMovement

Jump and high catch without opposition

Isolate the mechanics of jumping and catching at the highest point, without the trajectory reading and contested space that crosses add.

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Load

minutes
6
Intensity
Medium
Sets and reps
3 × 8

Microcycle days it fits

MD+1, MD+2, MD-4, MD-3, MD-2

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

Setup

Goalkeepers
1
server
1
outfield player
0

Space: 10 × 10 m

Equipment: Balls

The coach serves and manages the breaks.

1 steps

A server throws the ball high from short range, always to the same spot. The goalkeeper jumps and catches at the highest point, landing under control. No goal, no opposition.

Exercise sequence

Coaching points

  • Single-foot take-off with the opposite knee driving up: it protects space and gives more height than a two-footed jump.
  • Arms extended above the head, W hands, catching in front of the forehead rather than above it.
  • Secure the ball to the chest before landing — the ball is lost on the landing, not the jump.
  • Land on both feet with knees flexed, absorbing the impact.

Progressions

  1. Add a run-up before the jump.
  2. Vary the height and distance of the service.
  3. Move on to the come-or-stay exercise, with a goal and a trajectory to read.

Regressions

  1. Serve lower, at head height, requiring no jump.
  2. Execute from standing, with no approach.

Sources · 3

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