beginner
    free
    Practice 15-20 minutes
    Diving
    Shot Stopping
    Positioning
    5v5
    7v7
    11v11

    Ground Diving Saves

    Learn proper technique for diving to save low shots along the ground.

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    How to record this drill

    Record 30–45 seconds showing 7–10 actions. This is the scoring clip, not the full 15-20 minutes practice session.

    Side-on to the goal, camera low (~2–3 ft off the ground — near ground level to track the dive and landing), 10–15 yards back — full dive path and ball contact visible.

    Objective

    Save low shots cleanly by diving through the line of the ball with strong hands.

    Setup

    Goal, gloves, partner with 5-10 balls, set position centre of goal.

    Instructions
    1. Start balanced in the set position.
    2. Take a short power step toward the ball with the lead foot on the diving side.
    3. Push through that lead foot and drive slightly forward toward the ball rather than falling directly sideways.
    4. Lead with both hands. Place one hand behind the ball and the other on top of it.
    5. Keep a small space between the thumbs and index fingers instead of pressing the hands tightly together.
    6. Land on the side of the body through the hip and shoulder. Do not rotate onto the stomach or back.
    7. Secure the ball and recover under control.
    What good looks like
    • A clear step and push from the lead foot on the diving side.
    • The goalkeeper attacks the ball on a slight forward angle.
    • Both hands arrive before the body, with one hand behind the ball and one hand on top.
    • The goalkeeper lands safely on the side and maintains control of the ball.
    Common mistakes
    • Pushing primarily from the back leg or the leg opposite the diving direction.
    • Hands behind the body — ball squeezes under
    • Falling directly sideways instead of attacking slightly forward.
    • Rotating onto the stomach or back during the landing.
    • Wrist buckles on contact — ball spills back into play
    Equipment
    Gloves
    Goal
    5-10 balls
    Partner or ball machine
    Position fit
    Goalkeeper
    Progressions
    How to make this drill harder as the player improves.

    Foundation

    Level 1

    Foundation: Begin seated and practice hand position. Place one hand behind the ball and one hand on top, leaving a small space between the thumbs and index fingers.

    Form

    Level 2

    Form: From a kneeling position, step with the knee toward the ball, lead with the hands, and land on the side and hip without rotating onto the stomach or back.

    Tempo

    Level 3

    Standing technique: Take a short power step and push toward the ball using the lead foot on the diving side. Attack slightly forward and adjust the amount of force to the pace and distance of the service.

    Pressure

    Level 4

    Dives off a struck ball at half-pace, 7 of 10 saves each side.

    Match Rhythm

    Level 5

    Dives off a struck ball at game pace, 6 of 10 saves each side.

    Mastery

    Level 6

    Dive, recover, second save from a follow-up shot.

    How the AI scores this drill
    Primary metric: Ground Dive Lead Foot And Safe Landing

    Lead Foot Push & Forward Attack

    25%

    a short power step and push through the lead foot on the diving side, attacking slightly forward

    Hand Contact

    25%

    both hands arriving before the body, with one behind and one on top of the ball when a two-handed save is reachable

    Side Landing

    20%

    a controlled landing through the side, hip, and shoulder without rotating onto the stomach or back

    Set Position & Recovery

    15%

    a balanced set position before the service and a controlled recovery after securing or safely parrying the ball

    Ball Security

    15%

    strong wrists and continued possession when the ball is reasonably reachable with both hands

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