Learning to perform an attacking dive

To perform the attacking dive correctly, there are a few key body actions the goalkeeper must be aware of.

In this session, FIFA Goalkeeper Coach Thierry Barnerat works with a young group of goalkeepers to establish the essential body and footwork actions required to make an attacking dive, such as;

recognising the correct starting position and coordinating the feet and legs to make the attacking dive with success;
maintaining a low upper-body posture throughout the dive so that the body can reach out as far as possible;
using a solid footing so that power can be generated and the dive can be made offensively; and
stretching the hands out with both palms directed towards the ball so it is met with firm handling.

Exercise 1: Kneeling forward dive

(1/3) The starting position is with the goalkeeper on both knees with a slightly bent upper torso, 1m from the goal line. The coach faces the goalkeeper with a ball.

(2/3) Bring the knee closest to the ball forward to start the dive. Lead out with both hands facing downward, and with the upper body moving forward and down towards the ball.

(3/3) Push the whole body forward to dive and make firm contact with the ball using both palms.

This first exercise focuses primarily on developing the correct footwork and handling when diving out to the ball offensively. The goalkeeper starts on their knees to help them recognise the correct starting position for the legs and how to spring forward using one knee, whilst stressing the importance of keeping the upper body arched down and the hands out with open palms.

Exercise 2: Explosive kneeling dive

(1/3) The starting position is one knee to the ground and one standing foot, arms down by the side and the upper body slightly lowered. The coach faces the goalkeeper with a ball.

(2/3) The dive starts with the standing foot pushing off, the arms swinging back to gain momentum, and the upper body attacking the space in front.

(3/3) The upper body remains low during the dive, and both hands are open to get a firm grasp on the ball to meet it out in front of the body.

In the second exercise, the goalkeeper starts on one knee, with a focus on establishing solid footing before pushing off. When pushing off, the goalkeeper must attack the ball with a low upper body and arms swinging from behind, allowing them to reach far across the ground quickly.

Exercise 3: Coordinated forward dive

(1/4) The starting position is on both feet with a lowered upper body and facing the coach. Two different coloured cones are placed 3m in front of the goalkeeper.

(2/4) The coach holds the same two coloured cones and reveals one from behind. The goalkeeper coordinates their standing foot to push off on the same side as that cone.

(3/4) The goalkeeper steps forward with the left foot towards the yellow cone whilst keeping a lowered upper body.

(4/4) Stretch forward and reach far forward towards the yellow cone and lean with both palms open so they land on the cone.

This final drill adds an extra challenge, developing both coordination and cognitive skills during an attacking dive. The goalkeeper must use excellent coordination to establish the correct foot and leg to push off on to get to the ball as fast as possible. The objective is to adapt to the direction of the ball and get down to it before the attacker does.