Learning to dive high

To perform the aerial dive successfully, several fundamental actions with the feet, hands and body must be applied.

In these exercises, FIFA Goalkeeper Coach Thierry Bernarat walks a group of young goalkeepers through some essential technical aspects required to dive high, such as:

generating more height and reach in the jump by exploding from the ground with both feet;
coordinating the feet well to step across the goal and time the moment to jump high;
adopting the correct posture when in flight — legs high and the body stretched but firm;
making the correct hand adjustment by using the right to push far shots away and the left to push high shots away; and
meeting the ball with firm and open palms and strong shoulders to support the save.

Exercise 1: One-handed reach save

(1/5) The goalkeeper starts in a standing position in the centre of the goal, facing forward with arms in front of their chest and bouncing on their toes.

(2/5) After stepping across the goal, the left foot pushes off the ground first, and the right arm rises toward the ball.

(3/5) The right foot then pushes off the ground with the right hand focused on getting to the ball with an open palm.

(4/5) Both legs should be high off the ground, and the right arm should be outstretched. The hand must then palm the ball away with force.

(5/5) The coach moves closer to the centre of the goal, and the goalkeeper leans with the left hand to make the save and palm the ball away.

In this first exercise, the goalkeeper moves across the goal before leaping high, using both feet to spring into the air. First, the left foot pushes off, with the right foot following shortly after, allowing them to cover more height and distance. The goalkeeper must palm the ball away with their right hand if it is far away and their left hand if it is high.

Exercise 2: One-handed high ball save

(1/4) The goalkeeper starts in the centre of the goal with slightly bent knees and faces the coach, who will throw a high ball towards the corner of the goal.

(2/4) The goalkeeper makes a step or two to the right and then pushes the left foot off the ground, keeping their eyes on the ball and raising their right hand.

(3/4) The right foot pushes off to extend the leap further, and the right hand must move into the direction the ball is heading with the palm open.

(4/4) The body is fully stretched with both legs high. A firm and open palm is required to push the ball away.

This exercise introduces a moving ball and encourages the goalkeeper to have the desire and courage to get to high balls whilst overcoming the fear of falling to the ground. Both legs must be used to push off the ground and generate the force to stretch to high balls. Focus on stretching with a firm and open palm, using the right hand for balls further away and the left for higher balls.

Exercise 3: Full Aerial Dive

(1/4) The starting position is a standing one in the centre of the goal whilst bouncing on the toes and facing the coach, who fires in a powerful high shot.

(2/4) Two short steps across the goal allow the goalkeeper to create momentum and time the leap towards the ball.

(3/4) Push off with the left foot and then the right whilst maintaining a firm and straight body with both hands high.

(4/4) Hands must meet the ball open so that they can palm it away easily. Strong shoulders allow the contact to be firmer.

This drill presents a real-game scenario in the form of a shot with power and height from close range. Correct steps towards the ball and footwork that helps generate power for an explosive push off will help the goalkeeper reach the ball at the right moment, whilst a strong structure, with firm shoulders and open palms, will help them push the ball away well.