// goalkeeper · beginner · 12 min
🧤 Intro Diving Shape (Low)
Safe introduction to extension: low dives from kneeling and standing starts.
12:00
remaining
Duration presets
Steps
- Kneel on pad; partner rolls ball just out of reach; push with near foot and extend.
- Land on side — top hand on ball, bottom hand behind for safety.
- Stand in goal; same slow rollers to corners; 6 each side with full recovery.