Collapse dive progression: sitting, kneeling, squatting, standing
Classic low-diving progression: the keeper learns the collapse mechanics from the ground (sitting and kneeling), repeats it from a squat and finishes standing, always with alternating service to both sides.
Step 1Sentado y de rodillas
1 / 3
Servicio rodado a un lado; el portero cae de lado con la rodilla cercana hacia el balón.
Objective
Build the collapse dive technique (near knee to the ball, side-on body, hands extended in front) by reducing the height of the fall so the fear of the ground disappears.
Organisation
Groups of three: one working keeper, one server 4-5 m away with balls and a third who collects and rotates. Two cones 2-3 m either side of the keeper mark the service zones. Soft surface if possible.
Development
- 1Phase 1, sitting: the keeper sits with legs extended, receives rolled balls to either side and falls sideways onto hip and shoulder with both hands in front of the ball.
- 2Phase 2, kneeling: the knee nearest the ball goes to it first and the body falls sideways over the leg, never forwards; bottom hand behind the ball, top hand on top.
- 3Phase 3, squatting: same mechanics with a small push from the near leg.
- 4Phase 4, standing in the set position: short step towards the ball, collapse over the near knee and receive with the hands in front of the feet.
- 5In every phase the server alternates left and right, 6-8 reps per side, and the keeper returns to the start position after each save.
- 6Finish with 2-3 minutes where the server picks the side without warning.
Coaching points4
- The nearest knee attacks the ball: the body falls sideways, not forwards.
- Hands extended in front of the body, bottom hand behind the ball, top hand on top.
- Land on hip and shoulder; the elbow never hits the ground first.
- Head still and eyes on the ball throughout the fall.
Common mistakes3
- Falling backwards or turning the back to the ball.
- Bringing the hands down late and receiving with the ball already on the body.
- Pushing up with the hands after every dive instead of using the legs.
Variations3
- Hand serves at mid height to practise the same collapse with the ball in the air.
- Two balls on the ground 2 m away: the keeper collapses alternately onto each without a server.
- Competition: count the balls secured without a spill in 10 serves.
Progressions2
- Server uses the feet and faster balls.
- Add a two-step lateral shuffle before the collapse.
Regressions2
- Repeat only the kneeling phase until the fall is safe.
- Stationary ball on the ground: the keeper only practises the fall onto it.
Tips
- Use soft grass or a mat for the first sessions.
- Film the dive from the side so the keeper can see the knee and hand positions.