Football · Goalkeeping

Goalkeeper diving progression

A step-by-step dive progression from kneeling to standing that teaches the collapse dive and the extension dive on soft ground.

GKS1
Start / 4
Time
15 min
Players
2–6
Age
U10+
Area
Goal on soft grass or mats
Equipment
1 goal6 balls2 crash mats (if no soft grass)

Setup

  1. Use soft, even grass or crash mats. Never dive on hard, dry or frozen ground.
  2. A goal (or two poles 4 m apart), with S1 6–8 m out holding the balls.
  3. Keepers wear gloves, and padded shorts or long sleeves if they have them.

How it runs

  1. Kneeling: S1 rolls the ball just to one side; GK falls sideways onto hip and shoulder, hands to the ball. 6 each side.
  2. Crouching, then standing: the collapse dive for balls close to the body. Move the near foot away and drop onto the side. 6 each side.
  3. Extension dive: S1 serves 2–3 m to the side. GK takes a short step with the near foot, pushes off it and dives across. 6 each side.
  4. Swap keepers between stages; stop when landings get sloppy.

Coaching points

  • Land on the side: hip, thigh and shoulder. Never the elbow or the stomach.
  • Hands lead to the ball; bottom hand behind it, top hand on top, pin it to the ground.
  • Dive forwards across the goal, not back towards the line.
  • Get up quickly and set again.

Common mistakes

  • Landing on the elbow or stomach.
  • A big step before the dive, which is slow, or pushing off the wrong foot.
  • Diving back towards the goal line.

Say it: “Hands lead. Land on your side.”

Make it harder

  • S1 side-foots shots from 10 m instead of throwing.
  • A second ball straight after, to the other side.

Make it easier

  • Stay on the kneeling stage until landings are clean.
  • Use a softer ball and serve closer to the body.

Pairs well with

Reviewed by the Sportdify coaching team.