One-handed high dive with power step (FIFA)
FIFA progression for learning to dive high: from the centre of the goal, one or two cross steps, a two-footed push-off and a one-handed parry with a firm, open palm of a ball thrown into the top corner.
Step 1Lectura y paso
1 / 3
El entrenador lanza alto a la escuadra; el portero da uno o dos pasos cruzados hacia ese lado.
Objective
Generate height in the high dive through two-foot coordination in the push-off and parry balls aimed at the top corners with an open, firm hand.
Organisation
Full-size goal. Keeper in the centre of the goal line, arms at chest height and bouncing on the toes. Coach with balls 6-8 m out, facing the keeper; two discs mark the power-step point on each side.
Development
- 1Phase 1, one-handed reach: the coach throws a high ball to one side. The keeper takes a cross step, pushes off first with the far foot and then the near foot, and extends the arm on the ball side with the palm open. Both legs should be high off the ground and the arm fully outstretched.
- 2Phase 2, ball into the top corner: the coach throws high towards the corner. The keeper takes one or two steps that way, pushes off the far foot while tracking the ball and the near foot extends the leap; the near hand reaches the ball with a firm palm and pushes it away.
- 3Phase 3, full aerial dive: the coach strikes a powerful high ball from close range. Two short steps, far-near push-off, firm body and contact with open hands.
- 46-8 reps per side in each phase, alternating sides and the saving hand.
Coaching points4
- The push-off comes from both legs: far foot first, then the near foot to extend the flight.
- Firm, open palm: the ball is pushed away, not stroked.
- Aim high with the top hand, go long with the bottom hand: the near hand leads.
- Strong shoulders at contact and a landing on the side, hip and shoulder.
Common mistakes3
- Poor two-foot coordination: the keeper jumps off one leg and gets no height.
- Fear of the landing that kills the push-off mid-jump.
- Soft contact that deflects the ball back into the goal.
Variations3
- Coach moves closer to the centre of the goal and the keeper uses the opposite hand.
- Ball thrown with a bounce first so the keeper reads the height of the flight.
- Add a two-step lateral shuffle before the serve.
Progressions2
- Serve with the feet from the edge of the box into the top corners.
- Two balls in a row: one to each top corner with a quick recovery.
Regressions2
- Lower throws closer to the body to catch with both hands.
- Practise only the power step without a ball, touching the top corner with the hand.
Tips
- Use a mat at the start to remove the fear of landing.
- Stress courage: height only comes when the keeper dares to fly.