PhysicalIsolatedMovement
Isolated timed dive test
Measure diving quality as an isolated performance marker, as the research recommends — separate from sprint and aerobic testing, which don’t distinguish goalkeepers well.
Choose a session and the exercise is added to today’s plan.
Load
- minutes
- 6
- dives/set
- 4
- Sets and reps
- 3 × 4
- 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: 8 × 4 m
Equipment: Reaction lights, Full goal
The coach serves and manages the breaks.
Goalkeeper in a set position between two markers. On the stimulus, dive as fast as possible to the indicated marker. Time is measured from stimulus to ground contact.
Coaching points
- This is a test, not a technical correction drill — let the goalkeeper’s natural mechanics show.
- Record time consistently, always from the same stimulus to the same arrival criterion.
- Compare results across the season, not just between goalkeepers — individual progression is what matters.
- Don’t repeat under heavy fatigue: a power test degraded by fatigue measures something else.
Progressions
- Reduce warning to zero, with a genuinely unpredictable stimulus.
- Alternate the side with no pattern between reps.
Regressions
- Keep the verbal cue, more predictable.
- Increase recovery time between reps.