Goalkeeper Tips: How To Dive Without Hurting Yourself

Learn proper technique for how to dive without hurting yourself to make you a better shot stopper and to prevent injury. Start in the ready position with your legs about shoulder width apart, on the balls of your feet, and your knees slightly bent. Then take a step with your lead foot toward the shot. As you dive, you want your arms fully extended, and you want to land on your lateral muscle.

Hi, I’m Vasili Uspensky, former VCU goalkeeper and CoachUp coach. And this is the dive. Patrick, take a step back, give ol’ Coach Vasili a little more time here. This is Patrick. Patrick is fighting for a spot on his varsity squad. Today, we’re gonna work on diving. Proper diving technique will not only make you a better shot stopper, but will also prevent injury. Diving requires you to be in the ready position. The ready position is the go to stance whenever you’re gonna make a save. You want to keep your legs about shoulder width apart, on the balls of your feet, and your knees slightly bent. You’re then gonna take a step with your lead foot toward the shot, as your arms are going back. As you dive, imagine yourself as a spear, and your fingertips are the point of that spear. As you dive, you want your arms fully extended, and you want to land on your lateral muscle.

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