Experienced goalkeepers advise: How to catch the ball while falling

A goalkeeper must not only be physically fit and mentally resilient, but also a bit of an acrobat. Only by doing so will they manage technically challenging saves, such as catching the ball while falling or the so-called fish dive. The key to success is regular training in this specific discipline, the mastery of which separates the best goalkeepers from the good ones. Let's take a look at tips from goalkeepers on how to catch the ball while falling safely and effectively, so you don't give your opponent any chance.

Don't underestimate the basic techniques

If you want to improve your goalkeeping skills, we recommend first perfecting your stance, footwork, and ball-catching while standing. While techniques may vary, the main principles remain the same, so you should always go for the ball with your hands, which you'll do better with quality gloves. Then it's necessary to focus on what's called soft hands, and only after mastering this foundation can you move on to more challenging saves, such as the goalkeeper's technique for catching balls while diving.

Train for efficiency, not visual effects.

Some goalkeepers are truly famous for their falls and make sure they look good while doing it. However, be careful to remain effective and actually catch the ball. Moreover, it's important to consider this technique more as a last resort to save the situation. And if possible, prefer less strenuous saves.

The principles of catching the ball remain the same.

Just like when catching the ball while standing, always keep in mind:

• Your stance should be perpendicular to the shooter and the ball.
• Move against the ball.
• Hands that are first on the ball.

Training to catch the ball while falling also includes footwork. So take the right position, lower your center of gravity, and keep moving within the shooting angle. Ideally, you should be “dancing”, meaning you should have your weight on your toes, not on your heels, and your first steps should always lead forward.

Phases of catching the ball while falling

Bounce

If the shot is coming in long, take a step forward before the bounce, preferably slightly to the side at an angle of about 30 degrees. This will make your work in the air much easier later on. Try to time everything as best as you can and as soon as the right moment comes, you can push off with your closer foot and launch yourself towards the ball.

Landing

You should intervene and land perpendicular to the path of the ball, so you can cover as much of your body as possible and it’s also safer and less painful than other falls. But be careful not to turn onto your stomach or back and bury your face in the ground. You need to land flat on your side and maintain constant awareness. Otherwise, you risk injury and also losing track of the ball and the movement of other players.

Hands first

Instincts suggest to cushion the fall with your hands, but every experienced goalkeeper knows it’s exactly the opposite. You must not brake the fall with your elbows or knees and your hands are there to catch the ball first. Only then do you focus on the proper landing, which can potentially be cushioned by the ball you’re holding.

In some situations, it’s not possible to catch the ball. However, you should at least try to punch it away, either with one hand or two, similar to a regular move called boxing. Alternatively, you can punch the ball away with the lower hand that is closer to the incoming ball.

Catching the ball on the ground

Catching a low ball while falling is also possible, with the only difference being that you don’t try to make an arc, but get to the ground as quickly as possible. Otherwise, you again move forward, and to avoid injury and successfully make the save, you must land flat on your side, nowhere else. You catch the ball between your hands and the ground.

High and half-high balls