Learning to execute an X-block in a 1-on-1 - FIFA Training Centre

To perform the X-block in 1-on-1s effectively, the goalkeeper must have the ability to adapt their body quickly and adopt a brave approach.

In this session, FIFA Goalkeeping Coach Thierry Barnerat delivers a series of exercises to help a young group of goalkeepers understand and implement the X-block effectively when in 1-on-1 situations. It requires key fundamentals such as;

recognising when the X-block is needed based on the distance to the ball and opponent — typically within 7 metres;
making the body as large as possible to cover all angles of the goal;
stretching the legs with the front leg closing larger spaces and the back leg covering small spaces;
spreading the arms up and out so that the ball cannot be lifted over;
adopting and maintaining a core body when approaching the ball or opponent; and
dealing with the fear of being struck by the ball by embracing the impact and keeping the eyes open.

Introduction

Exercise 1: Coordinating the X-block

(1/3) The goalkeeper starts in a kneeling position 5 metres from the goal and facing the coach. The coach prepares to throw balls at the goalkeeper.

(2/3) The goalkeeper must react to which side the ball is thrown at and quickly stretch both the leg and arm out to that side in a coordinated manner.

(3/3) Once the leg is stretched out, ground it out in front and bring the hand’s palm to the ball. The objective is to catch the ball and throw it back.

This first exercise primarily focuses on the coordinated movements required to complete a successful X-block. By keeping things simple, the goalkeeper can focus on coordinated arm and leg stretch movements. The variation in the throws helps players avoid programmed, automated actions and focus on adapting their bodies whilst maintaining a solid core.

Exercise 2: Spreading both legs

(1/4) The goalkeeper starts on the goal line facing the coach and anticipating their actions. On each side of the goalkeeper, blue and yellow cones are set out, and they must sprint to them and stretch their front leg in front of them.

(2/4) As the goalkeeper reaches the cones, they lift their front leg up and out so they reach maximum stretch. They raise their hands at the same time.

(3/4) The front leg must be fully stretched so that it covers the space between the cones. The back leg also stretches out with the foot behind the body to limit space under the body.

(4/4) When the ball is introduced, the goalkeeper must stretch the front leg out to meet the ball with the foot and block it whilst keeping both hands high.

This practice focuses on the technique of spreading both legs out simultaneously. To stretch effectively, the goalkeeper must use the front leg to cover larger spaces and use their back leg to cover the smaller spaces. The first part uses different coloured cones to help goalkeepers with their coordination before a ball is introduced that they must block.

Exercise 3: Using the X-block to defend cut-backs

(1/3) The goalkeeper positions themselves next to the front post, slightly bent with their hands by their side, mimicking facing a cut-back situation.

(2/3) Rotation of the shoulders is crucial when following the ball across the goal. The goalkeeper then sprints toward the dead ball on the line.

(3/3) Throw the body towards the ball and stretch out the front leg whilst pushing the hands up. The core must stay strong, and the goalkeeper must bravely face the ball.

A cut-back situation is used to put the fundamentals of the X-block into practice in this exercise. Facing a cut-back, the goalkeeper must adjust to the ball moving across the goal and sprint out to the ball using the X-block to defend the space. A dead ball is used so the goalkeeper can focus on working the whole of the body.

Exercise 4: Facing the ball

(1/3) Positioned inside the goal and facing the side netting, the goalkeeper stretches their legs and arms out whilst sitting down.

(2/3) The ball is hit at the net and towards the goalkeeper’s face. The keeper must maintain a strong core and upright posture whilst continuing to face the ball.

(3/3) The ball hits the net, and the goalkeeper must not flinch or close their eyes. Maintain an upright posture and strong core.

This final drill deals with the fear of the ball and being able to keep eyes on the ball when performing the X-block. This allows the goalkeeper to get into the habit of embracing the ball’s impact and maintaining the correct posture in moments when the natural reaction is to turn or flinch.