Alternate the service
The coach serves the ball alternately to both sides of the goalkeeper.
Warm-up in
the triangle.
Four progressive options to prepare for the main part of the training unit while building a clean sequence of diving saves.
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Video02:14
Training objectivePrepare the body.
Prepare the body.
Prime the technique.
Prepare the goalkeeper for the main part of the training unit while practising the full sequence of a controlled diving save. The progression starts low and gradually introduces more dynamic movement.
Set-up
Approx. area: 6 × 6 mOrganisation
GKC3 m↔
- 01Build the triangle
Place three small cones in a triangle, approximately three metres apart.
- 02Goalkeeper position
The goalkeeper starts on the knees, centrally between the two rear cones.
- 03Coach position
The coach stands facing the goalkeeper, outside the top point of the triangle.
Setup tip
Adjust the distance to the age and ability of the goalkeeper. The service should allow technical control before intensity increases.
Execution
2–3 sets · 6–8 reps each sideAction
Attack the ball
The goalkeeper extends the knee in the direction of the fall and moves diagonally forward, always facing the ball.
Secure and return
Catch the ball cleanly, return it from the ground and recover to the central starting position.
Build the rhythm
Continue to the opposite side. Increase speed only when the technical sequence stays consistent.
Exercise progression
18 min total workFour training options
014 min
Low diving from the knees
Build the correct head and hand position close to the ground.
024 min
Diving from lying down
Activate the core and initiate the movement towards the ball.
035 min
Diving from one knee
Progress towards a more dynamic diagonal-forward action.
045 min
Scooping technique
Finish with clean handling and a quick return to the set position.
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Key coaching point
The head gives direction to the whole body. It must point directly at the ball. Make sure the goalkeeper stays facing the ball and does not roll onto the back during the fall.