Diving Techniques: Types of Dives

Diving is a big part of being a goalkeeper. It’s an important skill to know how to do correctly.

There are very few more rewarding feelings as a goalkeeper than the feeling of making a big diving save. The shot is taken and time seems to slow to an almost halt. Everyone watches as the ball flies through the air towards goal. As others hold their breath, the goalkeeper knows this is their time to be called into action.

A quick step and jump sends the keeper soaring into the air. Led by an extended arm acting as the final line of defense. Finally, the outstretched fingertips make the slightest of touches, changing the angle of the ball’s flight away from goal. Cheers and groans fill the air as the goalkeeper gets up and brushes themself off amid quick high fives and back pats from teammates.

If you can’t tell, I can be quite romantic about goalkeeping. There really is nothing quite like making a seemingly impossible diving stop and changing the course of the game in a single moment.

Proper Diving Technique

Before we get ahead of ourselves, the most important thing is learning proper diving technique. There are actually two different types of dives that all goalkeepers should know how to execute. These are the collapse dive and the extension dive.

A collapse dive is used when the ball is in close enough proximity to the keeper where they do not necessarily need to leap and launch themselves in the air, but still need to leave their feet as they’re unable to collect the ball while standing. It is most commonly used to save low and hard shots that require a quick reaction.

The goalkeeper takes a small step and quite literally collapses to the side of the shot. It is more of a falling motion than a traditional dive. It is important to keep your arms out in front of your body and make sure you land on your side.

Keeping arms out in front and away from your body prevents the keeper from landing on their elbow and hurting themself. Stepping into the dive helps to keep your arms out in front.

The extension dive is used for shots that are further out of reach. Oftentimes used when addressing higher, curling efforts heading for the top corners.

This technique requires a few shuffle steps to build momentum followed by a larger step of the leg towards the ball. These steps coupled with a swing of the arms propels the keeper airborne and allows them to reach a position where they can make the save.

Same as the collapse dive, make sure your arms are out in front of your body to avoid injury.

Practice Makes Perfect

In order to perfect our diving technique, it is important to build up muscle memory to make your body comfortable with diving. It’s a natural, protective reaction to avoid diving onto the ground at all costs, however, as a goalkeeper, diving is an unavoidable occupational hazard.

Below is an easy drill to do with a partner to help ensure that you are ready to dive safely and correctly come game time.

Have one keeper start in a seated position with their knees up. The second keeper will stand in front with a ball. Alternate underhand tossing the ball to each side of the keeper, simulating a dive. Focus on making sure that you are extending your hands out in front to meet the ball, untucking your elbow and making sure that you are landing on your side, not your stomach.

Next, stand up on your knees and repeat the same exercise. With each dive, make sure you’re are stepping forward with your knee, simulating the positive step you always need to take when diving.

Finally, standing on two feet, do the same exercise. Making sure to step towards the ball with each dive, feeling your hip hit the ground first, followed by your side down to your shoulder. This should resemble the exact diving technique to use during games.

While it is a little boring, this drill is perfect for training our brain to be comfortable with diving. Often times keepers will realize they’re more comfortable diving to one side or the other. If this is the case, focus on your less comfortable side by doing this drill. You will be surprised with how quickly your diving will improve.