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Technique

Diving Technique

Perfect your diving saves with proper form, power, and landing technique to prevent injury.

Effective diving technique allows goalkeepers to extend their reach whilst protecting their body and maintaining control. Proper diving involves explosive footwork, correct body shape in the air, strong hand positioning, and safe landing mechanics. Mastering these elements enables you to make spectacular saves whilst minimising injury risk.

Key Points

1Push off explosively with the leg nearest the ball for maximum distance
2Lead with your hands, keeping them strong and positioned to make contact first
3Maintain a long body shape in the air to maximise your reach
4Land on your side, rolling through shoulder to hip to absorb impact
5Keep your head up and eyes on the ball throughout the dive

Training Drills

✓Progressive diving drill starting from kneeling, then standing, then with steps
✓Diving to both sides from various starting positions
✓High ball diving practice focusing on height and extension
✓Diving with landing on gym mats to perfect technique safely
✓Diving and recovery drill with quick second saves

Learn From the Pros

Gianluigi Buffon's textbook diving technique and body controlManuel Neuer's explosive power when diving to extend his reachJordan Pickford's low diving technique and quick recoveryThibaut Courtois's ability to cover both posts with diving saves

Ask FootballGPT

“How do I generate more power in my diving saves?”

“What's the correct way to land after diving?”

“How can I improve my diving reach?”

“Should I dive with one hand or two hands?”

Frequently Asked Questions

Which leg should I push off with when diving?

Always push off with the leg nearest to where you're diving. If diving to your right, push off with your right leg. This generates maximum power and distance. Pushing off with the wrong leg limits your reach significantly.

How can I avoid landing heavily on my hip or shoulder?

Focus on rolling through the landing rather than absorbing all impact in one spot. Land on your side and roll from shoulder through to hip. Keep your body slightly curved rather than completely flat. This distributes the force more evenly.

When should I dive with two hands versus one hand?

Use two hands whenever possible for better control and power. One-handed saves are for shots beyond the reach of both hands. Even for tipped saves around the post, try to get a strong hand on the ball rather than just fingertips.

How do I improve my diving height for top corner saves?

Work on your leg power through plyometric exercises and proper pushing technique. Lead upwards with your hands and drive through your pushing leg. Practice diving to elevated targets to build the muscle memory for high saves.

Expert Advisors

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Sports Scientist

Fitness and conditioning

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General Coach

All-round coaching

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Academy Mind

Academy pathway U13-U18

goalkeeper divingdiving techniquediving savesgoalkeeper athleticismsafe landing techniqueexplosive diving

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