Low Diving Saves: From Kneeling to Standing
A progression to teach the low dive safely: first from kneeling, then from a crouch, then from the set position with a step to the ball.
- Age
- U11–Senior
- Players
- 2–4
- Duration
- 12 min
- Difficulty
- Intermediate
- Intensity
- Medium
- Area
- 16 × 10 m
- Type
- Technical
- Approach
- Analytical
- Format
- Circuit
- Objectives
- Technical: Goalkeeping
- Concepts worked on
- Technical:Shot-stoppingGoalkeeper positioning
- Physical:Balance
Training diagram
Legend
- Attacker
- Goalkeeper
- Run without ball
- Shot
- Ball
- Cone
- Goal
Many young goalkeepers are afraid to dive or land on the elbow. Starting from the knees removes the height and the fear; each stage adds a little more until the goalkeeper dives from the set position with a side step. Use soft ground and a few balls per stage.
Objective
Learn the low dive technique: step, dive forward to the ball and land on the side, not on the elbow.
Organisation
- Goalkeeper in goal; server 6–10 m away. Cones mark the target 1.5 m inside each post.
How it works
- Stage 1: kneeling, balls rolled one metre to the side; fall on the side and hold.
- Stage 2: crouching, balls a little further.
- Stage 3: set position, side-step and dive for balls rolled or struck low near the post.
- 6 balls per side per stage.
Coaching points
- Lead with the hands; the ball is caught in front of the body.
- Bottom hand behind the ball, top hand on top.
- Land on the side of the body (hip and shoulder), never on the elbow.
- Dive forward, towards the ball, not backwards.
Progressions
- Server strikes with more power.
- Add a second ball to the other side straight after (double save).
Regressions
- Stay at stage 1 or 2 until the landing is safe.
Variations
- Use a small hurdle or cone to dive over the line (stage 3).
Key principles
- Dive forward, land on the side.
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