Learning to dive low

To perform low dives effectively, numerous principles must first be applied by the goalkeeper.

In this session, FIFA Goalkeeper Coach Thierry Barnerat works with a group of young goalkeepers, concentrating on the correct leg and foot movements required, such as:

developing the required sensation needed in the inside foot for maximum push off;
transferring the body’s weight onto the inside foot by taking a step in the other direction first; and
handling the ball firmly using one hand behind for support and the other on top to keep it in place.

Exercise 1: Explosive one-knee low dive

(1/3) The goalkeeper starts by facing the coach with one knee on the ground and the other bent, with their arms down by either side of their legs.

(2/3) Weight is shifted onto the standing leg that is used to push the body to the side, with the arms raising to stretch out.

(3/3) Stretch the body and meet the ball with both hands using the palms to gain firm control. Use the ground to get a firm grip on the ball.

This low-dive exercise focuses on the weight placed on the standing leg, which allows the goalkeeper to push out, stretching to reach the ball without giving way. The goalkeeper rests on one knee and must position themselves so they can focus on their footing and the explosiveness required when diving towards the post. One-handed saves are possible if the ball is too far.

Exercise 2: Eyes-closed power dive

(1/3) The starting position is 1 metre off the goal line, with the goalkeeper closing their eyes and bending one knee with open hands.

(2/3) The weight of the body is pushed onto the standing foot, which provides explosiveness. The goalkeeper keeps their eyes closed.

(3/3) Explode from the standing position and stretch as far as possible with the arms leading to cover more of the goal.

This exercise helps to put a greater focus on the sensation a goalkeeper must feel when placing weight on the foot for maximum explosiveness. By closing their eyes and standing on one knee, the goalkeeper can pay more attention to their footing and the point of pressure, helping them to spring and dive to cover more of the goal.

Exercise 3: Inside-foot hop dive

(1/4) Starting on the goal line with an upright posture and arms close to the chest. The goalkeeper must be on their toes.

(2/4) The goalkeeper jumps to the left with their weight and immediately springs back to the right.

(3/4) The goalkeeper shifts all their weight onto the right foot by making a small step, before using that same foot to spring to the right.

(4/4) Weight and momentum are used to stretch across the goal. The ball is met by open hands and the ground is used to hold the ball in place.

In this drill, the goalkeeper starts in a standing position on their toes and must become conscious of the feeling in the foot and whole leg when pushing off to dive. By jumping to the opposite side first before returning and making a small jump, the weight can be transferred onto the inside foot to spring across the goal. The coach must time the pass well so the goalkeeper can arrive at the correct moment to save.

Exercise 4: One-hand secure push save

(1/4) The starting position is a standing one on the goal line with slightly bent knees and a lowered upper torso, with arms at waist height.

(2/4) A side step helps to transfer the weight and generate momentum to get across the goal.

(3/4) The weight is transferred to the inside leg to initiate the dive and spring downwards, with both hands moving toward the ball.

(4/4) Get both hands firmly on the ball. The lowest hand gets behind to support the ball, and the highest hand is on top of the ball to hold it in place.

In Exercise 4, the goalkeeper must draw on the fundamentals of quality footwork to make a push-off so they can get across the goal more effectively. Firm ball handling can be achieved with one hand behind the ball and the other on top of it to hold it in place. If necessary, the goalkeeper must push the ball away from the goal with one hand.