Learning to dive at mid-height

To perform a dive at mid-height, a set of specific actions must be taken into consideration so that it can be done efficiently.

In these exercises, FIFA Goalkeeper Coach Thierry Barnerat works with a group of young goalkeepers to establish the fundamentals required when making a mid-height dive, such as:

using effective footwork, specifically shifting weight onto the inner foot so that it can be used to push off mid-height;
analysing the flight and bounce of the ball correctly so that the necessary power can be applied to the jump and the ball is met at the right moment;
stepping to the side prior to the shot so that weight is transferred onto the leg that will push off, and momentum can be generated to leap across the goal mid-height; and
focusing on quality ball-handling by putting two hands on the ball with open, yet firm palms.

Exercise 1: Kneeling mid-air dive

(1/3) The starting position is on the goal line with one knee on the ground, a slightly bent upper body, and hands down in front.

(2/3) As the shot comes in, weight is shifted onto the inner foot. The goalkeeper pushes off and into the air to dive across the goal.

(3/3) The entire body should be off the ground with hands below the chin — open, close together and firm to collect the ball at the same time.

This first exercise focuses primarily on footwork, specifically the inner leg to push off and dive mid-height. With one knee on the ground, the goalkeeper can focus on shifting weight onto the inner leg and gaining solid footing so they can leave the ground correctly. Technical detail is required when choosing to make one-handed saves with the highest hand if it’s not possible to get two hands on the ball.

Exercise 2: Kneeling dive to bouncing balls

(1/3) The starting position is with one knee on the ground, arms lowered by the side and facing the coach, who throws a bouncing ball to one side.

(2/3) Judge where the ball bounces and its trajectory to time the dive and push off using the inside leg to meet it mid-air with slightly outstretched arms.

(3/3) The body and legs must be stretched out, with both hands firmly grasping the ball, while always keeping eyes on the ball.

This goalkeeper must deal with a bouncing ball and analyse its flight in this exercise. Focusing on their footwork and judging the ball’s path will help them to understand the weight required on the inner foot and the explosiveness needed when pushing off and into the air, so they can collect the ball at the right height.

Exercise 3: Kneeling dive to shots

(1/3) The goalkeeper and coach’s starting positions are the same as Exercise 2, except the coach now takes a shot.

(2/3) The goalkeeper steps to the left before the shot comes in and then transfers the weight onto the inner foot.

(3/3) Explode from the inner foot toward the ball and meet it with both hands, firmly gripping the ball.

In this exercise, the goalkeeper faces a shot at mid-height and must focus on transferring the correct weight onto the inner leg to make a full-length dive. Quality ball-handling is required and can be done with both hands firmly grasping the ball. If that is not possible, the goalkeeper should push the ball away from the goal with one hand.

Exercise 4: Standing mid-air dive

(1/4) The position is a standing one, with knees slightly bent and facing the coach, who is 8-9 metres from the goal and lining up a shot.

(2/4) The initial move is to take a small step to the right just before the ball is hit and shift the weight onto the right foot.

(3/4) The shot is placed within 1 metre of the post, and the goalkeeper pushes off from their right foot, with hands slightly up and open to meet the ball at mid-height.

(4/4) Both feet should be off the ground with hands out and just in front of the chest when meeting the ball from the mid-height dive.

The final action is focused on the full-length, mid-height dive. The dive requires a little step to the right before the shot is taken, and weight must be supported on the right leg to help make an explosive push off to mid-height. The coach should aim the shot within a metre of the post and at mid-height range.