Edition 27

Welcome to the Goalkeeping Newsletter.   Today's edition will deal with improving your power step. 

The power step is used primarily to get height on your dives although it will also increase your distance.  I will be discussing this with the assumption that you already know how to step into a shot and how to get into a proper stance.

Begin with your right knee on the ground and your left foot extended out and toward the left.  If you think of a clock, have your left foot pointed toward 11 o'clock.   Your thigh should be parallel to the ground and your foot should be far enough away from your knee so that it is almost difficult to keep just the ball of your foot on the ground.  Your foot should be pointed in the direction you are diving (in the same way that a field
players plant foot is used to aim their shots, a keepers plant foot is used to "aim" their dive).

Next transfer your weight over your left foot and push up with your left leg.  Go for maximum height.  The quicker you transfer your weight the higher you will get.   This will be a way to practice the power step.  The longer the step the quicker you will be able to get off the ground and into the air.

Once you get the transfer of the weight done properly, have a server hold a ball up high slightly off of the lead left foot.  Take the big step, transfer your weight and then explode for the ball.  Each time you do this you should be able to get higher and higher.  Gradually have the ball held higher and further and when ready, turn this into a diving drill.  Keep doing this from this kneeling position as it will force you to transfer you weight properly instead of doing the more typical running after the ball done by less experience keepers. 

After you have done this a number of times from each side, then progress to having the ball thrown up and away so that you have to work on the proper technique as well as to begin working on the timing as well.

Once you have done all of this, you can then proceed to doing this from a standing position.  Start from a ready position, and when the ball is served, take this big power step, transfer your weight onto your lead foot and then push up and out. 

Since the power step gives you height on your dive, what will give you distance?  The answer is quite simple.  The opposite leg will come around hard as you are pushing up with your power step and the momentum generated from this throwing of your opposite let, combined with the properly executed power step will get you the height and distance you need to make the upper 90 save.

If you have any questions or comments about this technique or anything else about goalkeeping, please send them to comments@finesoccer.com.   To subscribe to the Soccer Newsletter please go to www.finesoccer.com/subscrib.htm.