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.
Demo video coming soon
Save low shots cleanly by diving through the line of the ball with strong hands.
Goal, gloves, partner with 5-10 balls, set position centre of goal.
- Start balanced in the set position.
- Take a short power step toward the ball with the lead foot on the diving side.
- Push through that lead foot and drive slightly forward toward the ball rather than falling directly sideways.
- Lead with both hands. Place one hand behind the ball and the other on top of it.
- Keep a small space between the thumbs and index fingers instead of pressing the hands tightly together.
- Land on the side of the body through the hip and shoulder. Do not rotate onto the stomach or back.
- Secure the ball and recover under control.
- 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.
- 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
Foundation
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
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
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
Dives off a struck ball at half-pace, 7 of 10 saves each side.
Match Rhythm
Dives off a struck ball at game pace, 6 of 10 saves each side.
Mastery
Dive, recover, second save from a follow-up shot.
Lead Foot Push & Forward Attack
a short power step and push through the lead foot on the diving side, attacking slightly forward
Hand Contact
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
a controlled landing through the side, hip, and shoulder without rotating onto the stomach or back
Set Position & Recovery
a balanced set position before the service and a controlled recovery after securing or safely parrying the ball
Ball Security
strong wrists and continued possession when the ball is reasonably reachable with both hands
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