Leg Kick Save Reaction

Shots from the 6-meter line are particularly challenging to save, given their proximity and the reduced reaction time available. When a pivot receives the ball and turns to shoot, or when a backcourt player breaks through the defense, your goalkeeper has fractions of a second to react. The ball travels from the shooter’s hand to the goal in approximately 0.3 seconds or less, leaving almost no time for large body movements. This is where the leg kick save reaction becomes essential.

Among the many different techniques a handball goalkeeper has to master, reacting to middle and middle-high shots from 6-meter distance with a leg kick stands out for its effectiveness and precision. The leg kick allows goalkeepers to cover the middle and upper portions of the goal without committing their entire body to one direction. It’s a targeted response: explosive, controlled, and recoverable.

What makes the leg kick particularly valuable is its versatility. Goalkeepers can use it against breakthrough shots, pivot shots, and even some wing shots when positioning requires it. The technique works for both male and female goalkeepers across different goalkeeping styles. Whether your goalkeeper prefers a more reactive approach or tends to anticipate and move early, the leg kick remains a fundamental tool in their save reaction repertoire.

In this article, I’ll break down the key elements of the leg kick reaction, explain the physical demands it places on the body (especially the hip flexors), and share training progressions and drills that will help you develop this technique with your goalkeepers.

Key Takeaways

• The leg kick reaction is a two-phase movement: First comes external rotation with knee raise, then knee extension with lower leg kick. This sequence is faster than lifting an extended leg.
• Proper warm-up is non-negotiable: Cold muscles can’t produce the explosive power needed for effective leg kick saves, and the risk of hip flexor and groin injuries increases significantly without adequate preparation.
• Arm positioning matters as much as leg movement: Both arms should be wide open during leg kick reactions, with elbows never fully extended to prevent injury on ball impact.
• Hip flexor strength is foundational: Strong hip flexors provide the explosive power, range of motion, and injury protection that goalkeepers need for effective leg kick saves from 6-meter shots.
• Cognitive training elevates performance: Combining mental processing with leg kick reactions prepares goalkeepers for the split-second decisions required during actual game situations.

Understanding the Leg Kick Reaction

The leg kick reaction is a dynamic and powerful movement designed to save shots targeted at the middle and higher parts of the goal. This technique is a calculated response that involves anticipation, good positioning, good timing and agility.

When we talk about the leg kick, we’re talking about a movement that requires the whole body to work together. The legs provide the explosive power, but the core stabilizes the movement, the arms cover additional space, and the eyes track the ball throughout. A goalkeeper who executes a strong leg kick has trained all of these elements to fire in coordination.

The leg kick is a deliberate technique that goalkeepers choose when the shot trajectory and timing make it the optimal response. Experienced goalkeepers read the shooter’s body position, recognize when a middle shot is coming, and select the leg kick as their primary save reaction. This decision happens in milliseconds, but it’s built on hours of training and pattern recognition.

The leg kick also offers something that full-body saves don’t: quick recovery. Because the goalkeeper’s base remains relatively stable during a leg kick reaction, they can return to their ready stance faster than after sliding or a “jumping” save movement. This matters enormously in handball, where rebounds and second-chance shots are common. A goalkeeper who saves with a leg kick and recovers immediately puts pressure on the attacking team, while one who commits fully to a dive may still be on the ground when the next shot comes.

Understanding these principles helps coaches see the leg kick not as an isolated skill, but as part of a goalkeeper’s broader decision-making system for 6-meter saves..

Why Proper Warm-Up Matters Before Leg Kick Training

Before your goalkeeper steps into the goal for any leg kick save reaction work, their body needs to be properly prepared. This is about understanding what happens physiologically and why skipping or rushing this phase can undermine everything you’re trying to accomplish in that training session.

The Physiological Reality

When goalkeepers arrive at training, their muscles are essentially “cold”. Blood flow to the muscles is at a resting state, muscle temperature is lower, and the nervous system isn’t primed for explosive movements. The leg kick reaction demands a lot from the body: explosive hip flexion, powerful knee extension, quick lateral movement, and coordination between upper and lower body. Asking a goalkeeper to perform these movements without adequate preparation is like asking a car engine to perform at high RPMs without warming up first.

For leg kick saves specifically, the hip flexors take on tremendous load. These muscles need to fire explosively to drive the knee upward in that crucial first phase of the movement. When hip flexors are cold and unprepared, two things happen: the movement becomes slower and less powerful, and the risk of strain or injury increases significantly.

What an Effective Warm-Up Accomplishes

A good warm-up for leg kick training should accomplish several things. First, it raises core body temperature and increases blood flow to the working muscles, particularly the hip flexors, quadriceps, and core. Second, it activates the neuromuscular pathways that will be needed for the explosive leg kick movement. Third, it takes the joints through their full range of motion, preparing them for the dynamic demands ahead.

It’s recommended to start with general cardiovascular activity to raise heart rate and body temperature. This could be light jogging, skipping, or lateral shuffles. After 5 to 7 minutes of this general preparation, move into dynamic stretching that specifically targets the hip flexors, adductors, and hamstrings. Leg swings in multiple directions, walking lunges with rotation, and high knee marches all work well here.

Movement-Specific Preparation for Leg Kick Reactions

The warm-up should then progress to movements that mimic the leg kick save reaction at lower intensities. This is where you bridge the gap between general preparation and the specific demands of the training session. Have your goalkeeper practice the two-phase leg kick movement without shots: external rotation with knee raise, followed by knee extension. Start slowly, focusing on proper mechanics, then gradually increase speed and power as the body responds.

Using a resistance band attached to the goal crossbar during this phase can be valuable. It provides feedback on arm positioning while the goalkeeper works through leg kick patterns at building intensity. This preparation phase also serves as a technical reminder, helping goalkeepers reconnect with proper form before facing actual shots.

The Timing Question

How long should this warm-up take? For leg kick specific training, I recommend at least 12 to 15 minutes of thorough preparation before any shooting drills. This might feel like a lot, especially when training time is limited, but consider the alternative. A goalkeeper who rushes through warm-up and pulls a hip flexor during training will lose weeks of development. The time invested in proper preparation pays for itself many times over.

One more thing: the warm-up isn’t just physical. It’s also mental preparation. Those minutes of building intensity allow the goalkeeper to transition mentally from whatever they were doing before training into a focused, ready state. By the time they’re facing actual leg kick reaction drills, both body and mind are prepared to work at full capacity.

Key Elements of the Leg Kick Reaction

Positioning and Stance

Proper positioning is always one of the most important things. Goalkeepers should maintain a balanced and ready stance, and they should step forward, towards the shooter when the shooter is jumping from the 6-meter line. This position and stepping forward allows for bigger goal coverage, explosive movements, and quick adjustments if needed.

Anticipation and Reading the Shooter

Success in saving shots from the 6-meter line is in the ability to anticipate the shooter’s intentions. If it’s a breakthrough shot from the 6-meter line, then goalkeepers should closely watch the shooter’s movement, their arm angle, and shoulder orientation to predict the shot trajectory. If it’s a pivot shot, then goalkeepers need to anticipate and first observe to which side the pivot is turning after receiving the ball. Together with that, goalkeepers need to see what is their defense doing in regards to the pivot player: are they passive or active, are they pushing the pivot, and are they in some way disturbing the shot or not. High focus and concentration are crucial for saves of shots from the 6-meter line.

Explosive Leg Movement

The essence of the leg kick reaction lies in the ability to execute a quick and controlled kick towards the anticipated shot direction. This movement should be driven by both the leg’s power and the core, ensuring that the goalkeeper can extend as far as possible without compromising balance or readiness for subsequent shots.

The leg kick movement should start with driving the knee laterally upwards first, which is then followed by “kicking” (extending) the lower part of the leg into the full leg extension.

Upper Body Coordination: While the leg kick is the focal point, upper body movements are equally important. Goalkeepers should use their arms and upper body to cover as much of the goal as possible, ready to react to any adjustments in the shot’s direction. The arm that is covering the space above the reacting leg needs to be extended (but not fully extended in the elbow), and the other arm also needs to be widely open, covering as much space as possible.

Position of both elbows is extremely important in this reaction, they should never be in the full extension, or in hyper extension, because that could lead to an elbow injury. This is why goalkeepers have to work on arm strength, especially to develop strong biceps muscles, which will keep their elbows safe during these kinds of leg kick reactions on powerful shots from 6-meter line.

Quick Recovery

After the leg kick, quick recovery and proper positioning are crucial. Whether the shot is saved or not, goalkeepers need to regain their goalkeeping basic stance promptly, preparing themselves for the potential rebound, or for the next action. This requires agility and strong conditioning.

Training Drills for Perfecting the Leg Kick Reaction

The first step that I would suggest you for work on the leg kick save reaction, would be “dry” drills. These are the exercises that will teach your goalkeeper how to position and how to use properly the leg kick reaction, before proceeding to the shooting drills in the goal. There are so many very important details when working on this dynamic and complex save reaction with young goalkeepers, so you really need to make a careful approach. Once when your goalkeeper is capable to make a proper (and explosive) leg kick reaction, you can proceed with suggestions below.

Reaction Drills

Use a variety of balls (handballs, tennis balls, reaction balls) thrown at different speeds and angles towards the middle part of the goal. This will improve the goalkeeper’s reflexes and their ability to predict and react to fast-moving shots (which is exactly what kind of shots from 6-meter line are).

Positioning Drills

Practice moving quickly laterally from one post to the other in a ready stance, then react to an audio signal by stepping forward, and then react on a middle shot. These shots can be decided (goalkeeper knows the direction), or undecided (goalkeeper doesn’t know the direction). Emphasize maintaining balance and readiness throughout the movement.

Leg Strength and Flexibility Exercises

Incorporate exercises that improve leg strength (e.g., squats, lunges) and flexibility (e.g., dynamic stretching, yoga). Strong, flexible legs are key to powerful, controlled kicks.

Hip Flexor Strength

Strong hip flexors are crucial for a successful and powerful leg kick movement that handball goalkeepers use to save middle shots from the 6-meter line. By focusing on strengthening and maintaining the flexibility of the hip flexors, goalkeepers can improve their performance and prevent injuries. The role of the hip flexors in the dynamic leg kick save reaction movement can’t be overstated for several reasons:

Explosive Power: The leg kick save reaction requires a burst of power to move the knee and leg quickly upwards and towards the ball. Strong hip flexors contribute significantly to this explosive power, enabling goalkeepers to extend their leg forcefully to save the shot.

Range of Motion: Effective leg kicks not only depend on speed but also on the range of motion. Strong and flexible hip flexors allow goalkeepers to achieve a greater range of motion, extending further and increasing the chances of making the save.

Injury Prevention: Strong hip flexors, in combination with overall hip and core strength, play a critical role in stabilizing the goalkeeper’s movements. This stabilization is key in preventing injuries that can happen from the quick, repetitive motions involved in making leg kick saves.

Recovery and Readiness: After executing a leg kick save, goalkeepers have to quickly return to a ready goalkeeper stance to prepare for any rebounds or subsequent shots. Strong hip flexors facilitate faster recovery and enable goalkeepers to maintain agility and readiness throughout the game.

Improved Coordination: The coordination of a leg kick save involves more than just the legs, it’s a whole-body movement that requires synchronicity between the legs, hips, core, and upper body. Strong hip flexors contribute to better overall coordination, allowing goalkeepers to execute more controlled and effective saves.

Given the importance of strong hip flexors, goalkeepers should incorporate specific exercises into their training to build strength and flexibility in this area.

Real Game Situations Shooting Drills

Engage in drills that simulate game scenarios, with attackers executing shots from the 6-meter line. This not only improves the goalkeeper’s leg kick reaction but also their ability to read the game and anticipate shots.

Cognitive Exercises in Combination With Leg Kick Reaction

Cognitive exercises combined with leg kick reactions offer a holistic training approach for handball goalkeepers, targeting both mental sharpness and physical agility. These exercises are designed to simulate game scenarios, requiring goalkeepers to make split-second decisions based on visual or auditory cues while executing the physical movement of a leg kick save reaction.

The objective is to improve reaction times, decision-making under pressure, and the efficiency of movement patterns. By challenging goalkeepers to process information quickly and react accordingly, these exercises prepare them for the high-pressure situations they will face in games, improving overall performance in front of the goal.

Example 1: Color-Coded Drills

Set up several colored markers or use colored lights around the goal area. The coach or a training partner calls out a color, and the goalkeeper must quickly move to the corresponding marker and perform a leg kick reaction as if saving a shot from that direction. This drill improves cognitive processing, agility, and the precision of the leg kick reaction.

Example 2: Audio Cue Reaction

The goalkeeper stands ready in front of the goal. The coach, positioned behind, plays different sounds from a device. Each sound is associated with a specific direction (e.g., left, right, center) where the goalkeeper will simulate a leg kick save reaction. The drill improves auditory processing and the speed of leg kick reactions, practicing the need to react to unexpected shots.

Example 3: Video Simulation Drills

Goalkeepers face a screen displaying shots from different angles and speeds. They must react to the visual cues on the screen and execute the appropriate leg kick save. This method improves visual-spatial awareness, cognitive decision-making, and physical response times.

Common Mistakes to Avoid in Leg Kick Training

When working with goalkeepers on the leg kick save reaction, certain mistakes appear again and again. Recognizing and addressing these issues early will save both you and your goalkeeper frustration down the road.

Lifting the extended leg instead of the two-phase movement

The most common mistake that many young goalkeepers make is lifting up a straight, extended leg with the knee locked. This approach is significantly slower than the proper two-phase technique. The correct leg kick movement involves first an external rotation with knee raise, followed by knee extension and lower leg kick. When goalkeepers skip that first phase, they lose both speed and range. If you notice this pattern, step back from shooting drills and work on the movement mechanics without the ball until the proper sequencing becomes automatic.

Arm position breaking down under pressure

During early learning stages, goalkeepers often execute proper arm positioning. But once shots come faster and with more power, that technique can fall apart. Watch for arms that pull in close to the body, elbows that lock into full extension, or a backward “swing” motion that leaves the goalkeeper vulnerable to injury. Using a resistance band attached to the crossbar during warm-up and drill progression helps reinforce proper arm mechanics before they face high-intensity shots.

Forgetting the step forward

The leg kick reaction doesn’t exist in isolation. Before the kick comes the crucial step forward toward the shooter. This step reduces the shooting angle and puts the goalkeeper in optimal position for the save. When goalkeepers get focused on the leg kick itself, they sometimes neglect this preparatory movement. During training, call attention to the full sequence: positioning, step forward, then leg kick reaction. The movement should flow as one connected action.

Rushing progression too quickly

This mistake belongs more to coaches than goalkeepers. The leg kick reaction is complex, and trying to move to shooting drills before the goalkeeper has mastered the mechanics leads to poor habits that become difficult to correct. Spend adequate time on “dry” drills where the goalkeeper works through positioning and technique without facing shots. Only when the movement is explosive and technically sound should you add the variable of actual shots.

Integrating Leg Kick Training Into Your Weekly Schedule

How you structure leg kick work across your training week matters. This technique is demanding on the hip flexors and requires significant neuromuscular coordination. Overtraining can lead to fatigue-related breakdowns in technique or, worse, injury.

I recommend dedicating specific sessions to intensive leg kick work rather than sprinkling it throughout every training. After a session focused heavily on leg kick reactions, allow at least 48 hours before the next high-intensity work targeting the same movement patterns. During those intervening days, you can work on other aspects of goalkeeping while the hip flexors and associated muscles recover and adapt.

Within a single session, structure your leg kick drills from lower to higher intensity. Start with the movement-specific warm-up described earlier, progress to “dry” drills focusing on mechanics, then move to decided shots (where the goalkeeper knows the direction), and finally to undecided shots that require full reactive ability. This progression respects both the learning process and the physical demands on the body.

Video – Leg Kick Reaction Warm-Up Drill

In the video below, you can see one of the many shooting warm up drills that you can use with your goalkeepers for middle save reactions. Before you proceed with this kind of a complex, powerful and dynamic shooting drill, you need to first work with your goalkeeper on a proper methodology for saving middle shots from 6-meter line. To learn how to do that and to get ideas and inspiration for exercises that will help you to teach your goalkeepers how to react properly on high, middle, or low shots from 6 meters, you can purchase my Level 2 Video Course for coaches.

Video – Arm Movement in Leg Kick Save Reaction

During the leg kick save reaction movement, both arms should be wide opened to cover as much space as possible. The arm above the reacting leg kick side is covering the space above that leg. The other arm is also wide spread, and it’s covering the space on that side, in case if the player would decide to change the shooting side. Many of you have asked me what you can do to get your young goalkeeper to perform proper reaction with both arms in the leg kick save reaction for middle shots from 6-meter line.

One of the exercise options that you can try is with a resistance band attached to the goal crossbar, as shown in the video below. You can use a simple resistance band as the one shown in the video, or you can use a resistance band with handles.

You should always take care of a proper elbow angle and position (avoid backwards “swing” like movement with arms and avoid an over extension of elbows in this reaction), in order to prevent potential elbow injuries during the impact of the ball.

The leg kick movement should be done in two phases:

1. external rotation and knee raise and
2. knee extension, lower leg kick.

In that way, the leg kick reaction is faster. Versus a slower version of lifting up an extended leg (without the lateral knee raise first).

The most common mistake that many young goalkeepers are making in this kind of save reaction is that they are lifting up straight / extended leg with the knee locked straight. Further progression of this exercise can include a resistance band on the knee or ankle of the reacting leg.

Video – Exercise For The Leg Kick Save Reaction

In the video below, you can see an exercise option for proper positioning for the wide position for the shot from the 6-meter line, and the leg kick save reaction for saves of middle shots from that wide line shot position.

The goalkeeper starts by touching the opposite post, which is making a challenge and it’s taking a goalkeeper “out” and further away from the proper position. Then the goalkeeper needs to compensate fast for the loss of a proper position with timely lateral movement and proper positioning for the wide position from which the 6-meter middle shot is coming. After positioning on the wide shooting position, the goalkeeper is making the step forward towards the shooter, which is then followed with the leg kick save reaction.

Depending on what exactly you are working on with your goalkeepers, you can use this exercise, and any of its possible different options and combinations.

Video – Leg Kick Save Reaction On Two Step Boards

In the video below, you can find two combo exercises on step boards for leg kick save movement, combined with a lateral movement.

Before you start using any of the two combo drills from the video, first you need to make sure that your goalkeeper is good in performing properly the leg kick movement.

There are a lot of important details about the leg kick movement (proper way to do it and how to teach your goalkeeper to do it) and I speak about all of that in great detail in my self-paced Level 2 online video course which you can get here.

There are a lot of important details about the leg kick movement (proper way to do it and how to teach your goalkeeper to do it) and I speak about all of that in great detail in my self-paced Level 2 online video course which you can get here.

The Topics That You Can Find In My Level 2 Video Course

• Saves of shots from 6 meters line: introduction
• Saves of shots from 6 meters line: the first step forward and proper positioning
• Saves of the high, middle and low shots from 6 meters line: introduction, theory and save techniques work with young goalkeepers
• Saves of the wing shots: introduction, proper positioning, proper technique, theory
• Wing stance and understanding the difference between the wing stance and the basic stance
• Understanding the difference between small and big wing angles of shooting from the wing positions
• Saves of the high, middle and low shots from the small wing angle of shooting
• Saves of high, middle and low shots from the normal wing angle of shooting: theory and save techniques in work with young goalkeepers

Video – Knee Raises and Leg Kick Save Reactions

In the video below you can see some of the ideas and steps of progression for saves of middle shots from 6-meter line by using the leg kick save reaction technique.

Video – Double Save Reaction for 6-Meter Shots

In the video below, you can see one of the ways for how you can work on leg kick reaction for saves of middle shots from 6-meter line.

The goalkeeper is first reacting to the shot in the hands, which is always a great reminder for a goalkeeper to start the save reaction from the goalkeeper basic stance. After that, the goalkeeper reacted to the middle height shot with the leg kick reaction.

Resistance band is a great tool in work on saves of 6-meter line shots, because it gives the resistance to push forward, towards the ball, and to go more agile into the save reaction. The leg kick reaction is a dynamic and powerful movement designed to save shots targeted at the middle and higher parts of the goal.

Video – Leg Kick Reactions With Footwork and Rhythm on The Step Board

The leg kick is a very common element of goalkeeper technique for majority of male and female goalkeepers, no matter what kind of a goalkeeping style they have.

In this video you can see a few options of exercises for working on the leg kick save reaction, footwork and rhythm with your goalkeepers. The third option tends to be the most challenging in sense of coordination and rhythm, especially if you are working with young goalkeepers, so please make sure to make a slow progression towards that exercise.

• OPTION 1: Leg kick reaction after stepping up on the step board with the supporting leg
• OPTION 2: Leg kick with the “outside” leg after the sideways stepping over the step board
• OPTION 3: Leg kick with the “inside” leg after the sideways stepping over the step board

Video – Leg Kick Save Reactions With Visual and Vestibular Activation

In the video below, you can see one of the combo drills that I love using when working on several different elements of handball goalkeeper training: visual input and visual processing speed, speed of information processing, vestibular (balance) system activation, spatial awareness and orientation, leg kick reaction, reacting and non-reacting arm position and movement during the leg kick reaction, improving reaction speed.

Adding cognitive challenges in handball goalkeeper training are essential for developing a well-rounded, mentally agile goalkeeper. By focusing on goalkeeper technique while including cognitive aspects of goalkeeping, goalkeeper coaches can elevate goalkeepers’ performance, ensuring they are not only physically but also mentally prepared to face the demands of high-level competitions!

To actually save a ball, a goalkeeper needs to combine the visual input with activation of the body’s motor system to get the body in the correct place in front of the goal.

A goalkeeper which can process more visual information in a shorter period of time and make a proper motor output, response, save reaction, will always have an advantage in competition! That’s why you want to work on these things with your goalkeepers.

I love implementing elements of vestibular training in handball goalkeeper training, which is actually a balance system training. The vestibular system is a key part of our inner ear and brain that helps regulate balance and spatial orientation. When we talk about vestibular system activation, we’re referring to stimulating this system to function properly. This activation can involve various movements or exercises that encourage the vestibular system to process balance information more effectively. These might include different combinations and options of head movements, eyes movements, balancing tasks, jump turns, or other physical activities that challenge your sense of equilibrium.

In the context of handball goalkeeping, activating the vestibular system is quite important because it involves a high degree of balance, agility, and spatial orientation, all of which are directly influenced by the vestibular system.

In the video below, there are a few different steps:

1. After giving an audio stimuli (a hand clap), lift up left or right arm to point to the left or right side
2. The goalkeeper makes a 180 jump turn in basic stance, and quickly perceives which arm did the coach lift up (L or R)
3. The goalkeeper needs to make the leg kick reaction to the pointed side, before which the step forward needs to be made with the opposite side leg
4. The same exercise with addition of shots with a bigger, soft ball to the side of the leg kick reaction
5. The same exercise with a smaller ball (to increase the difficulty)

Video – Leg Kick Save Reaction with Single-Leg Stability on Bosu Ball

In this drill, the goalkeeper starts at the right post (from his perspective) and performs high knee movements to the left over two low hurdles. Immediately after clearing the hurdles, he executes a lateral middle step to the left, then plants his left foot on a Bosu ball positioned near the left post. While maintaining single-leg stability on the unstable surface, he performs a leg kick save reaction with his right leg.

The leg kick movement is always accompanied by a widespread arm action. On the kicking leg side, the arm comes down to cover the space above the leg. One common technical mistake to watch for: goalkeepers often overextend their elbows during this movement. This hyperextension is dangerous because of the incoming ball, and coaches should correct it immediately.

Main Benefits of This Exercise:

The high knees over low hurdles activate the hip flexors and prepare the body for fast, coordinated foot movement while traveling laterally across the goal.

The middle step immediately following the hurdles trains the goalkeeper to transition from one movement pattern into a goalkeeper-specific lateral adjustment, which mirrors real game situations where repositioning happens in fast sequence.

The Bosu ball component trains single-leg stability under load. With the head fixed and eyes tracking the shot, this is stability work rather than balance work. The unstable surface forces the muscles of the standing leg, particularly around the ankle, knee, and hip, to activate and stabilize while the opposite leg executes a powerful, coordinated save movement. This replicates match conditions where the goalkeeper must produce force from the plant leg while the ground reaction isn’t always predictable, and the body is already fatigued or slightly off-center from prior movement.

The full sequence trains the goalkeeper to arrive at a save position through realistic movement, establish a stable base quickly, and execute a technically correct leg kick reaction, all in one continuous action.

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