Knee Injuries in Handball Goalkeeping: Understanding the Risks and Refining Technique

Knee injuries in handball are one of the main concerns, since handball involves sudden changes of direction, jumps, and impactful landings. Handball goalkeeping is a very intense and dynamic position, and it presents a unique set of challenges and risks. Handball goalkeepers often have to make explosive movements like jumping, lunging, lateral push offs, and sliding. Among these movements is also the famous “starfish” save reaction (sometimes called the “x-jump”) – where a handball goalkeeper jumps into the air with both arms and legs extended outward to cover as much goal area as possible.

This eye-catching save is impressive, but it also raises questions about potential knee injuries. Are knee problems in handball goalkeeping primarily related to the “starfish” / “x-jump” save reaction, or do other factors play a greater role?

In this blog post, I’ll explore:

• The common causes of knee injuries among handball goalkeepers
• The mechanics and implications of the “starfish” save reaction
• Whether incorrect landing technique can increase the risk of knee injuries
• Strategies to prevent or reduce knee injuries and sustain a long, healthy career
• Understanding the Female Goalkeeper’s Knee – Anatomic Influences on Injury Risk
• Hormonal Influences
• Research on Knee Injuries in Handball Goalkeepers
• “Starfish” Technique – Video Course

Why Are Knee Injuries Common in Handball

Handball is known for its high-intensity environment. Outfield players sprint, pivot, jump, and quickly shift direction, while goalkeepers perform fast lateral movements, short sprints, and explosive jumps to stop incoming shots that can exceed speeds of 100 km/h. This explosive, reactive style of play puts a lot of pressure on the lower body joints – particularly the knees.

Common knee injuries in handball include:

1. Anterior Cruciate Ligament (ACL) tears: Often associated with quick deceleration, pivoting, or awkward landings from a jump.
2. Meniscal injuries: Twisting the knee during sudden direction changes or hyperflexion can tear the meniscus.
3. Medial Collateral Ligament (MCL) strains: A result of forceful impacts to the outer side of the knee or incorrect landings that cause the knee to buckle inward.
4. Patellar tendonitis (jumper’s knee): Overuse injury that develops after repeated jumps and landings.

Handball is similar to sports like basketball or volleyball in its repeated jumping demands, yet it differs in the dynamic lateral and forward lunges used by goalkeepers. Extensive lateral movement combined with quick jumps in unpredictable directions can compromise the alignment of the knee if technique, strength, or coordination delay.

According to several sports medicine studies, knee injuries are among the most frequent injuries in handball, second only to ankle and shoulder issues for certain demographics. While the data vary by age group and level of competition, the consistent theme is that repeated high-impact forces on the knees are a key contributor to potential injury.

The Role of the “Starfish” (or “X-Jump”) Save Reaction

A signature movement of some of the top level handball  goalkeepers, the “starfish” save reaction adds a dramatic capacity to saving incoming shots. The goalkeeper takes off and extends arms and legs wide, forming an “X” mid-air, with the aim of blocking a shot to the middle or high area in the goal. This technique is particularly effective against close-range shots from the 6-meter line (pivot shots, fastbreak shots, breakthrough shots) where the goalkeeper needs to cover as much space of the goal as possible.

While it can be a game-changer, the “starfish” save reaction also comes with certain risks:

1. Off-balance landings: Because the goalkeeper takes off and jumps from one or both feet and often bends the torso forward, an improper takeoff or uncontrolled flight phase can compromise the final landing position.
2. High impact on one leg: Frequently, the goalkeeper may come down harder on a single leg if the other leg remains extended, increasing stress on the knee joint.
3. Uncontrolled momentum: While in the jump / “flight” phase, if the goalkeeper cannot stabilize and realign the body before landing, the knee might twist or buckle suddenly upon contact with the ground.

One question that arises among coaches and sports medicine practitioners: Is a wrong landing technique after a “starfish” save reaction one of the primary causes of knee injuries in handball goalkeepers? The short answer is that it can be a contributing factor, but it’s rarely the only cause. Many interlinked factors – physical conditioning, coordination, overall technique, landing technique, training load, pre-existing injuries – all play important roles as well.

Breaking Down the Mechanics: Jumping and Landing

To understand how knee injuries can occur from a “starfish” save reaction, it’s helpful to consider the basic biomechanics of jumping and landing:

1. Jump Preparation (Load Phase)

   • The goalkeeper lowers into a partial squat, knees bent, as they anticipate the shot.
   • The quadriceps and gluteal muscles load up energy to propel the goalkeeper upward or laterally.

2. Takeoff

   • In a “starfish” save reaction, the goalkeeper pushes off with significant force, either from both feet (when there is time) or more often one foot (in a fast reaction scenario).
   • Any knee misalignments – like knees caving inward (valgus) or outward (varus) – can be magnified during takeoff.

3. Flight Phase

   • Arms and legs stretch out for maximum coverage.
   • The torso should bend forward during the flight phase, while arms and legs are wide outstretched
   • Mid-flight, the core muscles and hips should ideally maintain enough stability to allow a safe re-alignment of the lower body before landing.

4. Landing

   • This is the most injury-prone moment. High vertical forces meet the ground reaction force, and if the knee is not properly aligned, the ligamentous structures might experience dangerous stress.
   • If the goalkeeper is landing on one leg or if the foot is planted at an awkward angle, the knee can rotate excessively or hyperextend.
   • Landing with the knee too straight or too bent can also contribute to chronic issues like patellar tendonitis or acute traumatic injuries (e.g., ACL tears, meniscal tears).

If the goalkeeper is fatigued, lacking lower body strength, or undertrained in proper landing mechanics, the final phase of the “starfish” save reaction can be especially dangerous. Repeated incorrectly executed landings, even minor ones, can accumulate microtraumas over time.

Is It the “Starfish” (“X-Jump”) Technique or the Wrong Landing?

It’s important to distinguish between the starfish technique itself and the execution of that technique. Many skilled goalkeepers have performed this move for years without significant knee problems, pointing to a solid foundation of physical fitness, proper training, and technique refinement. Conversely, some newer or less technically adept goalkeepers might be more prone to injuries because they haven’t mastered the safe way to land from such an explosive movement.

Common mistakes that can worsen knee stress include:

1. Inadequate Core and Hip Control
   When the goalkeeper can’t maintain pelvic and trunk stability, the legs might swing outward, causing a misalignment of the knee upon landing.

2. Overreaching
   Trying to make oneself “bigger” mid-air can sometimes cause an excessive arch in the back or a wrong position, leading to compromised lower-body alignment, which will impact landing negatively.

3. Landing on Locked Knees
   Straightening the knee upon impact is very dangerous, as it prevents the shock absorption typically provided by slightly bent knees and strong muscular support.

4. Landing in a Full Squat, or Landing in a Fall
   Some goalkeepers instinctively drop into a deep squat upon landing, which can cause excessive knee flexion and overload the patellar tendon. On the other hand, an uncontrolled fall – where the goalkeeper crashes down without stabilizing their body – can increase impact forces on the knee and surrounding structures. Both scenarios reduce the ability to properly absorb force and increase the risk of knee injuries over time.

5. Excessive Knee Valgus
   When the knees collapse inwards, there is increased stress on the ACL, MCL, and meniscus. This risk is increased when the foot lands externally rotated or if the hips are weak. You can read here more about this topic.

6. Poor Foot Placement
   If one foot lands significantly ahead or to the side of the other without proper control, the knee on that leg bears much of the weight in a unsafe position.

When the starfish save goes right—strong core engagement, controlled flight, balanced landing on flexed knees—your body can distribute the forces efficiently. But if something goes wrong at any point in that chain, the risk of injury spikes.

Prevention Strategies and Conditioning

1. Neuromuscular Training

Neuromuscular training programs can dramatically reduce knee injury rates in sports involving jumping and cutting. These programs often include:

• Agility drills with cones or ladders that mimic quick changes of direction
• Balance exercises (like single-leg stands on unstable surfaces) to improve proprioception
• Plyometric exercises that emphasize proper landing mechanics (e.g., box jumps, drop jumps with soft landings)

Regular neuromuscular training helps reinforce muscle firing patterns, so your body naturally aligns the knee correctly, even during explosive or unpredictable movements.

2. Lower Body Strengthening

Strong quadriceps, hamstrings, and gluteal muscles help stabilize the knee. Additionally, hip and core strength are crucial for controlling your trunk and pelvis alignment. Some recommended exercises:

• Squats (front or back): Focus on knee alignment – avoid letting knees collapse inward.
• Lunges: Emphasize balance and slow, controlled movements.
• Deadlifts: Great for hamstring and glute development, which are key for stabilizing the knee.
• Hip thrusts or bridges: Target gluteus maximus strength, preventing excessive internal rotation of the femur.

Building strength in these areas supports better takeoff and safer landings.

3. Flexibility and Mobility Work

Tight hips, hamstrings, or calves can pull the knee out of optimal alignment. A comprehensive stretching and mobility routine can help reduce this risk, enabling the body to move fluidly in extreme ranges of motion required for starfish saves.

Dynamic warm-up drills like hip openers, lateral lunges, and ankle mobility routines can all contribute to better form and less mechanical strain on the knee.

4. Technique Drills: Landing Mechanics

Similar to how you’d practice throwing techniques, you should also practice jumping and landing drills:

• Shadow “starfish” jumps: Without a ball, simulate the “starfish” jump save reaction. Focus on controlled landings with knees slightly bent. Keep the chest up and your center of mass stable.
• Progressive height jumps: Start with low obstacles, gradually increasing height to train safer landings at varying intensities.
• Video analysis: Record your “starfish” save reactions during practice. Review your takeoffs and landings in slow motion. Identify any knee valgus or foot misalignment during the takeoff or landing stages.

Proper landing mechanics are taught the same way you’d teach anything else: break it down into smaller components, then build up to full-speed, game-like scenarios.

Protective Equipment and Supporting Aids

While technique and conditioning are the foundation of injury prevention, certain equipment can offer additional support or confidence for the goalkeeper:

• Knee Pads or Knee Sleeves: Provide mild compression, increased warmth, and proprioceptive feedback. They won’t prevent major ligament injuries, but they can reduce minor bumps and bruises.
• Braces (if recommended by a professional): Individuals recovering from knee injuries might use braces to provide extra lateral support or limit certain movements.
• Goalkeeper-Specific Pants or Tights: Some come with built-in padding around the knees and hips to soften impact when landing or sliding.

Equipment should supplement (not replace) diligent training and proper technique.

Balancing Training Loads and Rest

A crucial, but often overlooked aspect of injury prevention is managing training loads. Handball goalkeepers can fall into a pattern of over-training – especially if they’re the primary goalkeeper and face a heavy shooting load in practice and matches. Overuse can lead to chronic conditions like patellar tendonitis or IT band syndrome, which weaken the knee structure over time.

1. Plan Recovery Days: Schedule at least 1 recovery day per week, depending on match frequency and intensity.
2. Active Rest: Light cross-training (e.g., swimming, cycling) can maintain fitness while giving knees a break from constant impact.
3. Listen to Warning Signs: Persistent knee soreness, swelling, or instability is a signal to scale back the intensity, seek medical advice if needed, and focus on strengthening or therapy.
4. Periodization: A well-structured yearly plan that cycles through build-up phases, peak competition phases, and off-season recovery can help keep knees healthy and performance consistent.

Coaching Tips for Reducing Knee Injury Risk

For coaches and players alike, a few practical steps can be hugely beneficial:

• Warm-Up Routines
  Include dynamic stretches, mobility drills, and light plyometrics before any intense training session. A well-warmed body is far less susceptible to sudden injuries.

• Emphasize Fundamentals
  Teach young goalkeepers proper stance, movement, and takeoff before introducing more intense save reactions like the “starfish” / “x-jump”. Foundations matter a lot! never forget that!

• Progressive Introduction
  Please, don’t rush with the “starfish” saving technique. Make sure the goalkeeper is comfortable with basic “spread”-like saves from shorter jumps or stable stances before adding and progressing to bigger jumps.

• Individualized Programs
  Not every goalkeeper has the same body type or athletic background. Tailoring workouts – especially strengthening and mobility exercises – to an individual’s needs can reduce compensatory movements that stress the knees.

• Encourage Communication
  Let goalkeepers know that it’s okay to express their discomfort or concerns. Some athletes push through pain or hide it to keep starting positions (or hope to get starting positions), but open conversation helps address small issues before they become major injuries.

Understanding the Female Goalkeeper’s Knee – Anatomic Influences on Injury Risk

It’s very important to note – female handball goalkeepers face unique anatomical considerations that can increase the potential for knee injuries, particularly those involving the anterior cruciate ligament (ACL). One big example is the larger Q-angle – formed by drawing one line from the anterior superior iliac spine (ASIS) of the pelvis through the center of the patella, and another line from the center of the patella down to the tibial tubercle. The wider pelvis often seen in many women contributes to a bigger Q-angle, and this increased angle can place additional stress on the knee joint. When a goalkeeper lands from a jump or quickly changes direction, a higher Q-angle can increase the risk of the knee to collapse inward (knee valgus), thus elevating the risk of ligament sprains or tears.

What is the Q-angle?

The Q-angle (Quadriceps Angle) is the angle formed between two imaginary lines:

1. Line 1: Drawn from the anterior superior iliac spine (ASIS) of the pelvis to the center of the patella (kneecap).
2. Line 2: Drawn from the center of the patella to the tibial tuberosity (a bony prominence on the shinbone).

The Q-angle represents the alignment of the quadriceps muscle relative to the knee joint and is used to assess knee mechanics and injury risk.

Why Does the Q-Angle Matter?

• A larger Q-angle (common in females due to a wider pelvis) can lead to increased stress on the knee, making the knee more prone to valgus collapse (inward movement of the knees), which is a known risk factor for ACL injuries.
• A smaller Q-angle may indicate better knee alignment but can still lead to other biomechanical challenges if muscle imbalances exist.

Typical Q-Angle Ranges:

• Males: ~10-15 degrees
• Females: ~15-20 degrees (due to wider pelvis structure)

In goalkeepers, particularly female goalkeepers, a higher Q-angle can contribute to increased knee strain during landing, pivoting, and lateral movements, making proper technique and strength training crucial for injury prevention.

Intercondylar Notch

In addition to the Q-angle, other anatomical factors play a significant role in knee injuries. A narrower intercondylar notch within the knee may place extra pressure on the ACL during high-impact movements. The width and shape of this notch can affect how the ligament moves under force; if the space is too tight, the ACL may experience more strain as the knee flexes or twists. Some evidence suggests that female athletes often exhibit differences in neuromuscular recruitment patterns – such as delayed or imbalanced firing of the hip and core muscles. These small shifts in muscle activation can compromise overall knee stability during a goalkeeper’s dynamic saving actions, including sliding and jumping saves.

What is a Narrower Intercondylar Notch?

A narrower intercondylar notch refers to a smaller or more constricted space between the two femoral condyles (the rounded ends of the thigh bone) where the anterior cruciate ligament (ACL) is housed. This notch is located at the lower end of the femur (thigh bone), right where it connects with the knee joint.

Why Does It Matter?

• A narrow intercondylar notch can limit the space available for the ACL, potentially increasing the risk of ACL impingement (pinching) or tears during high-impact movements like jumping, landing, and pivoting.
• Studies suggest that females tend to have a narrower intercondylar notch compared to males, which may partly explain the higher ACL injury rates in female athletes.
• In goalkeepers, frequent jumping and landing – especially in the “starfish” save reaction, or during fast lateral movements – can place additional strain on the ACL, making proper landing mechanics and strength training extremely important for injury prevention.

Hormonal Influences

Beyond purely structural considerations, hormonal influences can also contribute to injury risk for female goalkeepers. Fluctuations in estrogen, relaxin, and progesterone throughout the menstrual cycle can have an impact on ligament laxity, neuromuscular control, and overall joint stability. Research suggests that during the ovulatory phase (when estrogen levels peak), ligament laxity may increase, potentially making the ACL and other knee structures more vulnerable to overstretching or tears. This is especially relevant for female goalkeepers who perform frequent jumps, lateral movements, and quick landings, as these movements place high stress on the knee joint.

Additionally, hormonal shifts can affect muscle activation patterns and fatigue resistance, influencing how well a goalkeeper can maintain proper technique throughout a match or training session. Progesterone fluctuations in the luteal phase of the menstrual cycle can contribute to increased muscle fatigue, making goalkeepers more prone to compensatory movements that place added strain on the knees.

To avoid these risks, goalkeepers can benefit from periodized training programs that take hormonal variations into account. (This is not something that is too often talked about in handball coaching world, unfortunately).

Strengthening the quadriceps, hamstrings, and glutes, alongside with specialized agility, proprioception, and neuromuscular control exercises, helps improve knee stability and reduce the impact of hormonal fluctuations. Monitoring fatigue levels and recovery, adjusting training intensity accordingly, and implementing injury prevention strategies – such as improved warm-up routines, plyometric training with controlled landings, and recovery-focused mobility work – can further protect female goalkeepers against knee injuries.

By incorporating these tailored training methods, female goalkeepers can reduce the impact of hormonal fluctuations on knee health and maintain peak performance while minimizing injury risk.

Teaching the “Starfish” Save Too Early – A Risk We Can’t Ignore

One of the most concerning trends that I continue to see – both in online videos and during live sessions – is the premature introduction of the “starfish” save (or X-jump) to very young goalkeepers. While the movement may look impressive and dynamic, it is a highly demanding technical skill that requires a solid foundation in strength, coordination, body control, and safe landing mechanics!

Unfortunately, some goalkeeper coaches rush into teaching this save far too early, before the goalkeeper has developed the physical maturity or motor control necessary to perform it safely. Young goalkeepers often lack the core strength, hip stability, and neuromuscular awareness to execute the proper takeoff and – most critically – the proper landing without putting their knees and joints under harmful stress. This can lead not only to poor movement habits but also to serious injury risks, especially to vulnerable areas like the ACL, meniscus, or growth plates.

We need to be very clear about this: implementing advanced movements like the “starfish” too soon is not coaching – it’s risking the health of developing athletes! Just because something looks advanced or dramatic doesn’t mean it belongs in a beginner’s toolkit!! Teaching should be progressive, age-appropriate, and rooted in the principles of long-term athletic development.

There’s nothing wrong with having the “starfish” save as a goal for the future – but it should come only after a young goalkeeper has mastered the basics: proper stance, balanced movement, explosive and controlled takeoffs, and safe, aligned landings. This takes time, patience, and careful coaching. Let’s prioritize safety over “showing off” (mostly “showing off” in social media) and let’s focus on building strong, resilient goalkeepers who can perform for many years – not just one Instagram highlight reel…

Putting It All Together

So, is a wrong landing technique after jumping into a “starfish” save reaction the most common reason for knee injuries in handball goalkeepers? It’s certainly a factor – but it’s not the entire story. Knee injuries often stem from a combination of:

• Repeated high-impact landings
• Insufficient strength or neuromuscular control
• Wrong takeoff or landing technique
• Suboptimal coordination
• Inadequate rest or rehabilitation from minor injuries

The “starfish” save reaction, by its very nature, requires an extreme range of motion and a potentially awkward landing. Therefore, failing to land properly can significantly increase the risk of knee injury. But with targeted training, improved strength, thorough warm-ups, and careful attention to technique, goalkeepers can make those challenging save reactions while keeping their knees safe.

Research on Knee Injuries in Handball Goalkeepers

While direct research focusing exclusively on “starfish” (or “x-jump”) save reaction landings is limited, multiple sports medicine and biomechanics studies highlight overall risk factors for knee injuries in handball:

• Moller et al. (2012) examined injury incidence in top-level Swedish handball. They found that knee and ankle injuries were highly prevalent, largely due to pivoting, cutting, and landing scenarios.
• Myklebust et al. (2002) explored prevention strategies for ACL injuries in handball. Although they focused on female players, the principles of neuromuscular training and landing technique apply across genders and positions, including goalkeeping.
• Knee Surgery, Sports Traumatology, Arthroscopy Journal has published articles indicating that improper landing mechanics and insufficient strength in the quadriceps and hamstrings are major risk factors.

From these insights, we can guess that any movement involving fast deceleration and jumping – like the “starfish” save reaction – puts the knee at risk if technique and strength are missing. Though the “starfish” save reaction isn’t singled out as the only reason, it does align with the wider understanding that repeated abrupt jumps and awkward landings elevate knee injury risk.

References and Other Research Papers Relevant to This Topic

• Neuromuscular and Biomechanical Jumping and Landing Deficits in Young Female Handball Players (2023); Maria Cadens, Antoni Planas-Anzano, Xavier Peirau-Terés, Ariadna Benet-Vigo, Azahara Fort-Vanmeerhaeghe – This study emphasizes how flawed jumping and landing mechanics can exacerbate knee injury risks, which directly complements my blog post “Knee Injuries in Handball Goalkeeping: Understanding the Risks and Refining Technique”.
• The Impact of Visual Perturbation Neuromuscular Training on Landing Mechanics and Neural Activity: A Pilot Study (2024); Timothy R Wohl, Cody R Criss, Adam L Haggerty, Justin L Rush, Janet E Simon, Dustin R Grooms – This research highlights how visual feedback influences neuromuscular training and landing mechanics, reinforcing the emphasis on refining technique to reduce knee injury risks in handball goalkeeping.
• Injuries in Handball, From Youth to Senior Players (2024); Camille Tooth, Brice Picot, Pascal Edouard, Romain Seil – In this study, the authors examine how injury risk factors evolve across different age groups, which directly supports and broadens the focus on knee injuries in handball goalkeeping by underscoring the importance of technique and prevention strategies at every level.
• Injury Profile in Professional Handball Players During 4 Consecutive Seasons According to Playing Positions: A Longitudinal Study (2021); Javier Raya-González, Sergio García-Esteban, Mark de Ste Croix – in this study, the authors provide position-specific insights that underscore the critical need for specialized knee injury prevention tactics and refined movement techniques among handball goalkeepers
• Knee Injuries in Handball (2018); Philippe Landreau, Lior Laver, Romain Seil – authors emphasize the prevalence, risk factors, and prevention strategies for knee injuries in the sport, underscoring the need for specialized training and technique refinement among handball goalkeepers.
• Handball Injuries: Epidemiology and Injury Characterization (2023); Lior Laver, Grethe Myklebust – authors detail the prevalence and nature of knee issues within the sport, highlighting critical considerations for the specialized training and injury prevention needs of handball goalkeepers.
• Handball playing volume and knee injury risk in youth handball (2025); M Møller, G Myklebust, S Möller, N Wedderkopp, M Lind, R O Nielsen – in this study, the authors highlight the link between training loads and knee injury risk among young athletes, underlining the importance of specialized workload management and technique refinement for handball goalkeepers.
• Injury Profile of Male and Female Senior and Youth Handball Players: A Systematic Review (2020); Javier Raya-González, Filipe Manuel Clemente, Marco Beato, Daniel Castillo – authors identify key injury patterns across demographics, emphasizing the need for specific knee injury prevention strategies tailored for goalkeepers.
• Anatomic Risk Factors for Initial and Secondary Noncontact Anterior Cruciate Ligament Injury: A Prospective Cohort Study in 880 Female Elite Handball and Soccer Players (2025); Yusuke Kamatsuki, Marie Synnøve Qvale, Kathrin Steffen, Arnlaug Wangensteen, Tron Krosshaug – authors highlight morphological risk factors that increase ACL injury likelihood, reinforcing the need for specialized technique refinements to protect goalkeepers’ knees.
• Injury incidence and injury patterns by category, player position, and maturation in elite male handball elite players (2018); Mauricio Mónaco, José A Gutiérrez Rincón, Bruno J Montoro Ronsano, Rodney Whiteley, Fernando Sanz-Lopez, Gil Rodas – authors analyze position-specific and developmental factors that underscore the importance of targeted knee injury prevention strategies for goalkeepers.
• Fatigue as a key factor for testing knee stability with single leg drop landing for injury prevention and return to play tests (2023); S. Becker, S. Simon, C. Dindorf, J. Dully, E. Bartaguiz, L. Schmitz, N. Kothe, M. Fröhlich, O. Ludwig – authors highlight the impact of fatigue on knee stability, emphasizing the need for proper conditioning and landing mechanics to reduce injury risk in high-impact movements like goalkeeper saves.
• Effect of Fatigue on Functional Stability of the Knee: Particularities of Female Handball Players (2019); Timothée Gillot, Maxime L’Hermette, Typhanie Garnier, Claire Tourny-Chollet – in this study, authors examine how fatigue impairs knee stability, reinforcing the importance of endurance training and proper landing mechanics to reduce injury risk in goalkeepers performing high-impact saves.

Conclusion

Handball goalkeeping is such an exciting position – filled with split-second decisions, extremely challenging situations, and full-body acrobatics almost. Knee injuries, however, can shorten those exiting moments if they are not properly addressed. While the “starfish” save reaction has a reputation for being a complex and a  high-risk movement, it’s less about the move itself and more about how you execute it.

Please, remember these main points:

1. Focus on Fundamentals: Build strength, stability, and correct movement patterns before adding advanced techniques.
2. Practice Landing Mechanics With Your Goalkeepers: Controlled landings with slightly bent knees and proper foot alignment are extremely important.
3. Stay Strong, Stay Flexible: Balanced lower-body workouts and mobility drills reduce injury risks.
4. Monitor Workload: Adequate rest and smart training periodization will keep knees healthy in the long run.
5. Seek Professional Guidance: Physical therapists, athletic trainers, and experienced coaches can offer an appropriate advice.

By addressing the underlying causes – weakness, fatigue, poor technique – you can help your goalkeepers learn and confidently execute the “starfish” save reaction (and any other technique) without sacrificing their knee health. In the end, a well-trained, well-supported goalkeeper makes for both safer play and more amazing saves!

“Starfish” Technique – Video Course

My newest Video Course on the topic of how to coach and teach your goalkeepers to perform the “Starfish” (or “X-Jump”) Technique is going to be released soon!