X-Jump Save Reaction
“X-Jump” save reaction is one of the elements in goalkeeper technique for saves of middle height shots from 6-meter line. This save reaction is one of the more complex elements and save reactions of goalkeeper technique. This save reaction has several names, so it’s known as a “butterfly”, or a “split in the air”.
A lot of young goalkeepers are eager to learn how to do the “X-Jump” save reaction, because they can see senior level goalkeepers performing it successfully. But you should never start working too early on this save reaction with your young goalkeepers because of the risk of getting injuries.
The second reason for why we shouldn’t teach very young goalkeepers this save reaction is because of the “automation” process. Meaning that once we teach young goalkeepers to “jump” on certain kind of shots, they will get the habit of using this kind of save reaction most of the time, and they will keep doing it no matter where the shot comes from. Sometimes they will use it even for 9-meter shots!!! I have seen this happening more than once while coaching in over 25 countries, and while working with young goalkeepers. I had a chance to realize how often young goalkeepers adopt certain movements they see on a tv or in senior level games, and then they try to apply the exact same movements all the time in their own game. The reason why that doesn’t work is because young goalkeepers are not as physically advanced and capable as adult goalkeepers, and they can’t perform the given movement properly.
All of the above mentioned reasons are why it’s important to include the “X-Jump” save reaction later in goalkeeper training, and why we shouldn’t use it with young goalkeepers. What we can start with, when it comes to work with young goalkeeper on how to save middle height shots, is the leg kick save reaction.
Why Do Coaches Need to be Careful With Plyometric Drills When Working With Young Athletes?
Coaches need to be very careful when working on plyometric drills with young athletes for several reasons. These drills, even though highly effective for developing power and explosiveness, involve high-intensity explosive movements that can be demanding on the musculoskeletal system.
Here are a few reasons for why careful consideration and appropriate adjustments are very important:
Risk of Injury
Plyometric exercises bring significant stress on the bones, joints, and connective tissues. Young athletes, whose bodies are still developing, are at a higher risk of injuries such as sprains, strains, and even fractures if the intensity and volume of the exercises are not appropriately managed.
Physical Development
Children and adolescents go through phases of growth spurts and uneven development. During these periods, their coordination, strength, and endurance levels can vary significantly. Plyometric training requires a base level of strength and technique that young athletes might not yet have, which increases the risk of incorrect form and following injuries.
Mature Skeletal Structure
The growth plates in young athletes’ bones are still open. High-impact and repetitive stress from plyometric exercises can potentially lead to growth plate injuries, which can affect bone growth and development.
Technical Proficiency
Plyometric drills require a certain level of technical skill to be performed correctly. Young athletes may lack the necessary technique, body awareness, and muscle control, making it imperative that they are introduced to plyometrics gradually and under close supervision of a qualified coach.
Individual Differences
Young athletes mature at different rates, both physically and psychologically. Coaches need to consider these individual differences when designing training programs that include plyometrics, customizing the intensity, volume, and complexity to fit developmental stage and capacity of each athlete.
Strategies for Safe Implementation of Plyometric Drills
- Gradual Introduction – Start with low-intensity plyometrics and progressively increase the intensity as the athlete develops the appropriate strength and technique.
- Emphasize Technique – Focus on proper form and technique before increasing the intensity or complexity of the exercises.
- Comprehensive Warm-up – Make sure athletes perform a good warm-up focusing on dynamic stretches and mobility exercises to prepare their bodies for the demands of plyometric training.
- Monitor and Adapt – Continuously monitor athletes’ responses to the training, making necessary adjustments based on their feedback, fatigue levels, and overall performance.
- Incorporate Rest and Recovery – Adequate rest between plyometric sessions is crucial to allow for recovery and reduce the risk of overuse injuries.
By paying careful attention to these aspects, coaches can safely incorporate plyometric drills into the training routines of young athletes, helping them develop their athletic capabilities without compromising their health and development.
Proper Technique For an “X-Jump”
To be efficient in using this kind of save reaction, goalkeepers need to have great timing and explosivity, together with good plyometric abilities. This kind of save reaction is used only for short distance shots, such as shots from 6-meter line, such as pivot shots, breakthrough shots, or fast break shots.
The most important part of this save reaction is good timing, stepping towards the shooter, reacting towards the shooter’s hand with the ball during the jump, thus shortening the shot angle and covering a bigger area of the goal.
When starting to work on the “X-Jump” save reaction, it’s important to ensure that your goalkeeper is physically ready to perform the movement. This means that you should first work a lot on their flexibility, hip mobility, jumping ability, explosiveness, agility and coordination of arms and legs in the movement.
You should prepare your goalkeeper systematically and thoroughly for each part of this element of goalkeeper saving technique.
Proper Steps of Progression for an “X-Jump” Save Reaction
- Takeoff and vertical jump upwards from the basic stance, with hands positioned properly in the basic stance
- Hip abduction and external hip rotation with both legs during the jump phase
- Slightly flexing the trunk – leaning a bit forward with the upper body
- Horizontal shoulder flexion – closing the space above extended legs with the arms
- Knees extension and lower leg kick movement
- Safe and soft landing in proper basic stance
Video – X-Jump Save Reaction With a Springboard
In the video below, you can see one of the exercises for goalkeeper “X-Jump” save reaction progression on a springboard. The benefit of using a springboard while teaching or practicing the “X-Jump” is that the goalkeeper gets a little bit longer time in the air, thus more time to perform a proper movement, which is very important when just starting to work on this complex element of goalkeeper technique.
Please remember – before you start working on the “X-Jump”, 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 goalkeepers – it’s very important to pay attention to all highlighted things shown in the video!
Most Common Mistakes When Using The “X-Jump” Save Reaction
Putting Arms Down Right Before The Takeoff
The “X-Jump” reaction should start from a proper basic stance, since the most common mistake that many goalkeepers make is pulling their arms completely down just before the takeoff. This is wrong mostly because in this way we are completely opening the upper parts of the goal (which we are trying to cover later with the “X-Jump save reaction), and it’s making it easier for the shooter to see that free upper space of the goal and to use it for scoring.
Jumping Up with Extended Legs
Many goalkeepers are doing very common mistake to jump up with both legs extended and knees locked. Instead of first performing the hip abduction and external hip rotation with both legs, followed by the knees extension and lower leg kick movement.
Lack of Trunk Flexion
Very often goalkeepers don’t bend forward, and they don’t place the center of gravity slightly forward during the jump phase by flexing the trunk. This is very important and you should remember to correct it when you notice it.
Unstable landing
After the “X-Jump” you should pay attention that your goalkeeper doesn’t land in a deep squat or by falling! Both ways are wrong, and they happen because no one taught goalkeepers from the beginning how to land safely and properly after this kind of jump reaction. This mistake will happen very often if your goalkeeper starts to perform this kind of jump too early – before they have enough of strength and balance in leg muscles! So you should always teach them how to takeoff properly, and also how to land properly and softly in proper basic stance afterwards.
Once again, please remember – there are MANY other things on which you should work with your goalkeepers before starting at all with the “X-Jump” save reaction technique.
What is Important When Reacting on 6-Meter Shots
Reacting on shots from the 6-meter line in handball requires goalkeepers to focus on a few important areas due to the close range and big power of these shots. Here are a few important things when it comes to reacting to these shots:
Quick Reflexes and Reaction Time
Due to the short distance, goalkeepers have very little time to react. Developing lightning-fast reflexes and the ability to anticipate the shooter’s actions is extremely important.
Positioning and Angle Reduction
Effective positioning is vital. Goalkeepers must position themselves in a way that covers as much of the goal as possible, reducing the angles available for the shooter to target.
Reading the Shooter
Being able to predict where the shot will go by reading the shooter’s body language, and arm movement can give the goalkeeper a critical edge in making a save.
Explosive Movement
The ability to make quick, explosive movements to reach the ball is essential, especially since shots from the 6-meter line can be very powerful and direct.
Mental Resilience
Handling the pressure of close-range shots and the possibility of physical contact requires strong mental resilience and focus from the goalkeeper.
In summary, goalkeepers facing shots from the 6-meter line need exceptional reaction time, strategic positioning, skill in reading the shooter, explosive physical capabilities, and mental toughness. Excelling in these areas enables goalkeepers to effectively counter the threat posed by shots from 6-meter line.
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