X-jump save for the 6 meters shots
This is one of the exercises for goalkeeper “x-jump” progression on springboard.
“X-jump” is one of the elements in goalkeeper technique for saves of shots from 6 meter line.
The benefit of using springboard while teaching or practicing the “x-jump” is a bit longer time in the air, thus more time to perform proper movement, which is very important when just starting to work on it!
Generally you don’t want to start with this kind of save reaction too early, with too young goalkeepers! Mostly because “x-jump” requires a lot of strength in legs, hands, core and more explosiveness in movement.
So please remember – first you have to make sure that your goalkeeper is physically capable of performing this element of goalkeeper technique!
After meeting these requirements, if you are planning to work on this element with your goalkeeper – it’s very important to pay attention to all highlighted things in this video!
Proper steps of “x-jump” save reaction:
1. Takeoff and vertical jump from the basic stance, with hands up
2. In the jump phase hip abduction and external hip rotation with both legs
3. Slightly flexing the trunk – leaning a bit forward with the upper body
4. Horizontal shoulder flexion – closing the space above legs with the arms
5. Knees extension and lower leg kick movement
6. Safe and soft landing in proper basic stance
Most common mistakes while performing “x-jump”:
1. Putting hands down just before the takeoff
The x-jump should start from proper basic stance, since the most common mistake that many goalkeepers are making is to put hands completely down just before the takeoff. This is wrong mostly because in this way we are completely opening upper parts of the goal and making it easier for the shooter to see that free space and to use it for scoring.
2. Straight legs up in the jump
Many goalkeepers are doing very common mistake to jump up with both legs straight and knees locked. Instead of first performing hip abduction and external hip rotation with both legs, followed by knees extension and lower leg kick movement.
3. Lack of trunk flexion
Very often goalkeepers don’t move forward the center of gravity during the jump phase by slightly flexing the trunk – leaning a bit forward with the upper body. This is very important and you should remember to correct it if necesery!
4. Unstable landing
After the “x-jump” you should pay attention that your goalkeeper doesn’t land in deep squat or in falling! Both ways are wrong and mostly present because no one taught them how to land safely and properly after this kind of jump. This mistake will happen very often if your goalkeeper starts to perform this kind of jump too early – before s/he has enough of strength and balance in leg muscles!
So you should always aim to teach him/her to land properly and softly in proper basic stance.
Once again, please remember – there are MANY other things on which you should work with your goalkeeper before starting at all with the x-jump!