Low Diving Around The Clock

Emphasis: Low diving

Set-up:
6 flags (different colored
cones can be used as
well) placed eight yards
from the center cone.
Place a ball at each of the
six flags.

Objective:
Goal keeper starts at the center cone and lines himself up parallel with the first flag. He/she lowers his
center of gravity and performs a low dive to the ball positioned at the flag. Goal keeper quickly recovers
to his feet and the center cone and performs the next dive to flag 2. He works his way all around the
circle until he has gone to all six flags. If he is working in a clockwise rotation then he is always diving
on his right side. Working in a counter clockwise position allows him to dive on his left side.

Progressions:
1. Coach shouts a different number flag each time the goal keeper returns to the center cone.
Goalkeeper performs dive to the indicated flag.
2. As goalkeeper approaches the ball with hands, try and kick the ball loose.

Coaching Points:
• Drive your hands to the ball first.
• Plant step is towards the flag you are diving to.
• Never dive backwards, position yourself so you can dive at a 45 degree angle.

“Mutual aid is as much a law of animal life as mutual struggle” -Prince Kropotkin-
 Protect The Cones
Emphasis: Explosion, lateral footwork, diving technique

Set-up:
Set up three cones (hurdle
or bag) to the side of the
goalkeeper. Place a
diagonal row of cones
starting from four yards
away from the obstacle (1
yard between each cone).
The server stands 6-8
yards in front of the
diagonal row of cones
with several balls.

Objective:
The goalkeeper jumps over the three cones (obstacle) and then “protects” the cones by saving the server’s
shot.

Progressions:
1. Increase the size of the goal.
2. Increase the height of the obstacle.

Coaching Points:
• Jump and land with two feet.
• Shoot your hands to the ball.
• Decide to catch or parry the ball.

“Even the knowledge of my own fallibility cannot keep me from making mistakes. Only when I fall do I
get up again” -Vincent Van Gogh-
 Four Yard Goal
Emphasis: Footwork, fitness, diving technique

Set-up:
A four yard goal is set up
about four yards from the
goalkeepers starting
position. Place two flags
one and two yards from
the cone. The server
stands 6-8 yards in front
of the four yard goal, with
extra balls.

Objective:
The goalkeeper must shuffle through the flags, run in front of and around the far cone, come up through
the goal and get set for the shot. Repeat 4-6 repetitions.

Progressions:
1. Increase the size of the goal.
2. Increase the number of flags.
3. Server can hit a volley or half volley as well.

Coaching Points:
• The last step should be diagonally sideways and forwards.
• Cut down the shooters angle.
• Get set for the shot.

“I have fought a good fight, I have finished my course, I have kept the faith”
 Two Goal Exercise
Emphasis: Decision making, quickness

Set-up:
Three cones are set up
four yards apart with the
middle cone set slightly
behind the other two.
The three cones represent
goals 1 and 2.
The goalkeeper starts four
yards behind the middle
cone.
The server stands 6-8
yards in front of the
middle cone with extra
balls.

Objective:
On the coaches “shout” (“1” or “2”), the goalkeeper runs to the designated goal and saves the shot from
the server.

Progressions:
1. Pull the middle cone back farther but keep the four yard starting position of the goalkeeper.
2. Move the server closer to the goals.
3. Service must be where the goalkeeper just came from (cut back ball).

Coaching Points:
• Decide early, arrive on time.
• Get your feet set.
• Dive at a 45 degree angle.

“Great works are performed not by strength but by perseverance” -Samuel Johnson-
 Over The Hump
Emphasis: Plyometric work, technique, explosion

Set-up:
Place two
cones in the
middle of the
goal three
yards off the
line.
The two
servers stand
two yards on
either side of
the penalty
spot with a
group of balls.

Objective:
The goalkeeper starts behind the cones, jumps over them, lands and immediately saves a volley, collapse
dive from server 2. The goalkeeper goes behind the cones again, jumps over the cones and makes a low
dive save from server 1. Take 6 reps total, three from each server.

Progressions:
1. The goalkeeper starts in front of the cones and jump backwards.
2. Change the type of services (volley, low dive, extension dive, collapse dive).

Coaching Points:
• Jump with two feet and land shoulder width apart.
• Land on the balls of your feet and immediately take your 45 degree angle power step towards the
ball.
• Use the ball to break your fall.

“The first quality in a good soldier is consistency in enduring hardship. Courage came second”
 Warm-Up
Emphasis: Collapse dive warm-up, hand eye coordination

Set-up:

Goalkeeper starts sitting

down. Place two servers
on both sides, slightly in
front, and facing the
goalkeeper. Place a cone
15-18 yards away from
goalkeeper.

Objective:
The goalkeeper starts in a sitting down position and works side to side on collapse dives. The serves are
from the server’s hands and roughly 1-2 feet above the ground. The goalkeeper does a set of 6 and then
the servers start to scoot backwards while the goalkeeper makes his way forward diving at a 45 degree
angle. The goalkeeper works until they reach the cone. Rotate the goalkeeper and repeat.

Progressions:
1. Same as above but catch the ball with one hand.
2. Increase the speed and timing of the serves.

Coaching Points:
• Soft hands, absorb the serve.
• The more you attack the ball with your hands, the faster you get to the cone.

“In war there is no substitute for victory” -Douglas MacArthur-

 Extension Star
Emphasis: Extension dives

Set-up:
Place four sets of tall
cones, bags or hurdles, in
a square.
Leave roughly a 2 yard
grid open in the middle.
The servers each face an
outside edge of the square
holding the balls in their
hands.

Objective:
The goalkeeper works his way around the square always diving to the right for a set of four and then back
to the left for a set of four. The goalkeeper power dives over the obstacle, lands softly, recovers to his/her
feet, makes a quarter turn, and dives for the second ball over the second obstacle. The goalkeeper always
makes his/her your way back to the middle of the grid.

Progressions:
1. Increase reps to two times around the star each way.
2. Shout a number and power dive accordingly.

Coaching Points:
• When landing, ball hits the ground first.
• Drive leg across the body.
• Don’t cross feet over when taking off.
• First step is at a 45 degree angle.

“Life only demands from you the strength that you possess. Only one feat is possible-not to have run
away” -Dag Hammarskjold-
 Hurdles
Emphasis: Explosiveness

Set-up:
Place several tall cones,
bag, hurdle, or anything
to jump over on the
ground a yard apart from
each other. You can use
up to four obstacles to
jump over. Place a cone
slightly in front of the
obstacle and four yard
away. The server stands
even with the cone and 6
yards away with a set of
balls.

Objective:
Goalkeeper must explode over the obstacles and dive forward at an angle and make the save in front of
the cone.

Progressions:
1. Low dives.
2. Collapse dives.
3. Extension dives.
4. Increase the number of obstacles.

Coaching Points:
• Use your arms to help jump.
• Keep your shoulders square.
• Stay light on your feet.
• Drive your hands to the ball.

“You only live once, but if you work it right, once is enough” -Joe E. Lewis-
 Up And Down Plyo Work
Emphasis: Explosion and muscle endurance

Set-up:
Place several tall cones,
bags, hurdles, or anything
to jump over, on the
ground. Place a cone
slightly in front of the
cones and four yards
away. Position the
servers 6 yards out from
the cones. Supply the
servers plenty of balls.

Objective:
Goalkeeper jumps over obstacle, jumps back over, gets set and makes the save at an angle in front of the
cone. Either one or two goalkeepers can work at once. Repeat both sides.

Progressions:
1. Low dives.
2. Collapse dives.
3. Extension dives.
4. Increase the number of jumps over the obstacle.

Coaching Points:
• Explode over and away from the obstacle.
• Stay off your elbow.
• Arms, midsection, legs follow on extension dives.
• Drive your hands to the ball.

“All men can see these tactics whereby I conquer, but what none can see is the strategy out of which
victory is evolved” -Sun Tsu-
 Quick Back And Forth
Emphasis: Technique and diving progression

Set-up:
Place two flags eight
yards a part (width of
goal), and two cones 1
yard off the line and four
yards apart from the
middle. Place two servers
1 yard in from the flags
and 6-8 yards out from
the goal line. Place
plenty of balls with both
servers.

Objective:
Goalkeeper goes through the progressions rapidly. Perform a set of 6, diving three to each side.

Progressions:
1. Start on the knees
2. Standing low dives
3. Standing low dives and parry around the post
4. Standing collapse dives
5. Standing extension dives

Coaching Points:
• Make the save in front of the cones each time.
• First step at a 45 degree angle.
• Drive other leg across the body.
• Drive your hands to the ball.

“Trust is the lubrication that makes it possible for organizations to work” -Burt Nanus-
 Save, Turn, And Save
Emphasis: Making a recovery save

Set-up:
One server
stands inside
the goal just
behind the
goal line.
Place two
cones 6 yards
apart in the
middle of the
6 yard box
and the other
server stands
at the top of
the box ready
to shoot.

Objective:
Goalkeeper faces the goal and makes a low dive save to his left or right. He must quickly recover to his
feet, turn, and make a save in front of the two cones. It is vital that the goalkeeper gets set in front of the
cones in order to make the proper save.

Progressions:
1. Increase the reps from the first server to left, right, left, right (4 low saves).
2. Second server can either shoot, chip, or try and dribble the goalkeeper.

Coaching Points:
• Cut off the shooters angle by getting set in front of the cones.
• If chipped, use the drop step and side shuffle backwards.
• Stay big and react to the shooter.

“The crises of yesterday is the joke of tomorrow” -H.G. Wells-

 Up And Down Training
Emphasis: Intense up and down work

Set-up:
One server
stands on the
junction of
the 6 yard
box and the
end line and
serves a
volley to the
goalkeeper.
A cone and a
ball are
placed at the
corner of the
6 yard box
and the final
server stands
at the middle
of the six
yard box. All
three stations
need plenty
of balls.

Objective:
The goal keeper must make the volley save at the near post, perform a low breakaway save towards the
ball placed next to the cone (station 2), and recover for a looping balls that needs to be tipped over the bar.
The third serve is from the hands and is aimed right at the cross bar. Quality service is mandatory.

Progressions:
1. Increase the amount of reps to 5 in a row.
2. If a goal keeper drops or fumbles a ball he must start at the beginning.

Coaching Points:
• Concentrate on making one save at a time.
• Make one save at a time cleanly.
• Mental focus.

“I hold it, that a little rebellion, now and then, is a good thing” -Thomas Jefferson-
 Busting Chops
Emphasis: Fitness

Set-up:
Set up four
different
stations:
One server
at the
junction of
the end line
and the six,
one on the
corner of
the six yard
box,
another on
the penalty
spot, and
the fourth
on the other
corner of
the six.
Place one
cone one
yard off the
center of
the 6 yard
box, and
Objective:
the other 1
Goalkeeper starts at the near post facing the first server. At the “1” he receives a volley
yard in
from the first server, a low dive from the second server “2” and recovers quickly to his feet.
from the
At the third station, the goalkeeper jumps over the cone laterally and makes a collapse dive
post and
save. The fourth service is from the hands and is a power dive over the cone to the near
three yards
post. Repeat to the other side as well.
out form
the goal
Progressions:
line. Have
1. Increase the amount of reps to 5 in a row.
plenty of
2. If the goalkeeper drops or fumbles a ball they must start at the beginning.
extra balls
at each
Coaching Points:
station.
• Concentrate on making one save at a time.
• Always attack the ball.
• Mental focus.

“A great manager has a knack for making ballplayers think they are better than they are”-Reggie Jackson-
 Diving Fitness
Emphasis: Low diving, concentration

Set-up:
Place 4 cones
(orange) and
4 flags
(yellow) six
yards apart
and
alternating
every yard
from the goal
line to almost
the top of the
18 yard box.
Place a ball at
each of the
flags and
cones. The
server stands
at the top of
the D with a
set of balls.

Objective:
The goal keeper starts on the goal line and works his way forward by diving to his left or right. The coach
shouts “orange” which means dive to the right, and “yellow” dive to the left. You can also assign
numbers to the flags and cones and respond accordingly.

Progressions:
1. “Ball” server volleys the ball at the goalkeeper.
2. “Clap” goalkeeper must dive backwards to the opposite side they dove last.
3. “Shot” server strikes a moving ball at the goalkeeper.

Coaching Points:
• Always dive forward to the next cone or flag when the shout is “orange” or “yellow”.
• Shoot your hands to the ball first.
• Plant step is at a 45 degree angle.

“Ain’t no chance if you don’t take it” -Guy Clark-

 Progression
Emphasis: Low, collapse, and high diving

Set-up:
Place two flags eight
yards apart (the width of
the goal) and place two
servers roughly 1 yard in
from the flag and 6-8
yards away from the goal
line.
Have plenty of extra balls
ready.

Objective:
The goalkeeper(s) starts just inside the flag and quickly moves laterally across the goal mouth and makes
a save in front of the other flag. After the save is made, he/she recovers to his/her feet and goes around
the flag and shuffles across the goal mouth to make the save from the other server. The serves come from
both sides. Always work in the same direction for one set and then change the direction.

Progressions:
1. Standing volley save.
2. Standing low ball save.
3. Low dive save.
4. Collapse dive save.
5. Extension dive save (serves can be from the hands).

Coaching Points:
• Shoot your hands to the ball.
• Dive out at an angle.
• Don’t land on your elbow.

“A house divided against itself cannot stand.” -Abraham Lincoln-