PhysicalIsolatedMovement
Jump and lateral reach test
Measure lateral reach in low and high dives as a longitudinal marker — research recommends testing the dive in isolation, because general tests do not distinguish goalkeepers.
Choose a session and the exercise is added to today’s plan.
Load
- minutes
- 6
- dives/set
- 3
- Sets and reps
- 2 × 3
- Intensity
- High
dives per set, per goalkeeper
Microcycle days it fits
MD-4
Each bar’s height is that day’s dive ceiling.
Setup
- Goalkeepers
- 1
- server
- 0
- outfield player
- 0
Space: 10 × 6 m
Equipment: Cones, Markers, Full goal
The coach serves and manages the breaks.
1 steps
From a set position, a maximal lateral dive to each side, low and high. The hand contact point is marked. Repeated across the season, always under the same conditions.
Exercise sequence
Coaching points
- This is a test, not a drill: do not correct technique during measurement.
- Always the same conditions — same surface, same footwear, same point in the session, no accumulated fatigue.
- Record both sides separately: a large asymmetry is information, on performance and on risk.
- Measure the hand contact point, not where the body lands — reach is what matters.
- Compare the goalkeeper against themselves across the season, not against others.
Progressions
- Record low and high dives separately, as they progress differently.
Regressions
- Measure the low dive only, which is simpler to standardise.