Extension dive with a power step
Extension dives to mid-height and high balls away from the body, with a power step and safe landing technique, alternating both sides.
Step 1Paso previo y estirada
1 / 3
Balón a media altura cerca del poste: paso de impulso hacia delante y estirada en extensión.
Objective
Improve push-off power and extension dive technique for balls that cannot be caught standing.
Organisation
Penalty area. Coach with balls 12-14 m from the keeper; two cones 1 m in front of each post mark the landing point. Keeper 2-3 m off the goal line; two keepers alternate every two dives to keep quality high.
Development
- 1The keeper starts in the set position in the middle of the goal.
- 2The coach strikes a ball at mid height or high towards an area away from the body, close to the post.
- 3The keeper takes a lateral and forward power step with the leg on the ball side and dives at full extension with both hands towards the ball.
- 4The ball is caught or parried with the top hand over it and the bottom hand behind it, and the keeper lands on the side on top of the ball, cushioning with the arm and hip.
- 5The keeper gets up and rolls the ball back to the coach.
- 6The next dive goes to the opposite side. Complete 2-3 sets of 6-8 dives per keeper with full rest between sets.
Coaching points4
- The power step is lateral and forward, gaining ground on the ball and narrowing the angle.
- Drive off the leg on the ball side and bring the opposite leg up to gain height.
- Both hands travel together to the ball: the top hand pins it, the bottom hand supports it.
- Land on the side with the ball as the first contact point, never on the stomach.
Common mistakes3
- Pushing off backwards or parallel to the goal line instead of forwards.
- Throwing only one hand and leaving the other hanging, losing control of the catch.
- Landing on the chest or stomach because the body rotates in the air.
Variations3
- Serve by hand from 6-8 m to work the flight technique at lower speed.
- Dives to low balls away from the body, parrying with the bottom hand.
- The keeper starts facing away and turns on the coach's signal before the shot.
Progressions2
- Increase the lateral distance of the ball until a one-handed parry is required.
- Chain a dive, a quick recovery and a second ball to the opposite side.
Regressions2
- Dive from the knees or from a squat position to isolate the landing.
- Serve at mid height and close to the body until the technique is consolidated.
Tips
- Place a thin mat in the landing zone during the first sessions.
- Keep the volume low: a few quality repetitions avoid shoulder overload.