Diving Technique Work

Objective

• -Learn a safe, efficient dive
• -Land correctly to protect the body
• -Save low and mid-height shots

Setup

1. 1Keeper kneeling or standing on the goal line.
2. 2Server five yards away, balls in hands.
3. 3Soft ground or mats if available.

How to play

1. 1Progress from kneeling collapse saves to standing dives.
2. 2Serve to both sides evenly.
3. 3Ten dives per side.

Progressions

• +Set Position Check: serve early to shorten the set time
• +Blind Serve: add a deflection off a mannequin
• +Distribution Exit: coach calls the target after the save
• +Add a competitive scoreline for the last round

Regressions

• -Set Position Check: announce the serve so the keeper can prepare
• -Blind Serve: serve slower and from further out
• -Distribution Exit: one fixed target every time
• -Simplify the area or the service until success returns

Variations

• -Set Position Check — The keeper must be fully set — feet split, hands ready — before every strike.
• -Blind Serve — The keeper starts facing away or with a screen blocking sight of the strike.
• -Distribution Exit — Every save or catch must be followed by a chosen distribution: throw, side-volley or pass to a full-back.
• -Handling Volume — Ten unbroken repetitions per set with clean handling — a drop means the set restarts.
• -1v1 Situation — A live attacker runs onto the ball, so the keeper must decide to close, hold or spread.
• -Cross Claiming — Serves come as crosses from both sides with a passive attacker in the six yard box.
• -Fatigue Finish — Finish each set with three saves in ten seconds to work handling under fatigue.
• -Flip the practice to the opposite side of the pitch

Common mistakes

• -Diving backwards
• -Landing on the elbow
• -Both hands on top of the ball