Goalkeeper coaches emphasise the importance of four main handling techniques, often referred to as “hand shapes”:
- Scoop (or “Ramp”)
- Cup (or “Basket”)
- W’s (or “V’s”)
- Diving (or “Hands Leading”)
These techniques are essential for becoming a reliable and effective goalkeeper. However, just practicing them isn’t enough. Understanding when and how to apply each technique, avoiding common mistakes, and incorporating mental and physical preparation are crucial for improving performance.
1. Scoop
The Scoop technique is ideal for gathering low balls or making saves from ground-level shots. It is often used for low crosses, shots, and loose balls.
Technique
- Align your body with the trajectory of the ball.
- Slightly bend your elbows to prepare for the scoop.
- Form a smooth “ramp” with your fingers and palms, guiding the ball into your hands before pulling it towards your chest.
- Use your body as an additional barrier, positioning yourself behind the ball to prevent any rebounds.
The following video demonstrates the basic Scoop technique.
There are several variations of the Scoop technique that may be taught by different coaches:
- Legs wide apart: Some coaches advise spreading your legs wide to lower your body and reach the ball more easily. However, this leaves you open to goals through your legs, so I recommend avoiding this method.
- Ball width apart: This more traditional version involves keeping your feet about a ball width apart. While it provides a more solid foundation, you may struggle to get as low to the ground.
- Long barrier: This variation involves bending one leg to form a near 90-degree barrier, offering maximum protection. It can be difficult to apply to high-speed or swerving shots, but it is effective for many situations.
FYI: Here’s why I think it’s best to keep your feet ball width apart…
When to Use
- Use the Scoop when the ball is played along the ground, typically up to knee height.
- This technique is ideal for saving slow and fast shots, through-passes, crosses, and loose balls (excluding back-passes).
- Most effective when you can position yourself properly in line with the ball.
Tips
- Align your body correctly with the ball’s trajectory to avoid mishandling.
- For fast or spinning balls, collapse forward onto the ball to smother it.
- Always aim to land on your forearms, not your elbows, to avoid injury.
- On windy or wet days, the Scoop can be harder to execute. Stay focused on the ball at all times.
2. Cup
The Cup (or “Basket”) technique is used for saving balls at chest height or in the mid-drift region.
Technique
- Keep your eyes on the ball.
- Position your body square to the ball, with your weight slightly forward.
- Extend your hands to form a “cup” shape with your little fingers together for the ball to enter.
- Cushion the ball with your chest or stomach, securing it with both hands.
- Wrap your arms around the ball tightly, bringing your head over the top of it for maximum security.
The following video demonstrates the Cup technique. I recommend keeping your legs slightly closer together for better stability, as this is how I was trained.
When To Use
- The Cup technique is ideal for balls played around the body, typically at chest or stomach height, and above knee level.
- Effective for fast-paced shots and balls played through the air.
- Ideal for catching balls in flight or bouncing balls.
Tips
- Absorb the impact of fast strikes with your body and arms to prevent the ball from deflecting.
- Keep your elbows bent for better control.
- Collapse forward on hard shots to prevent spills.
3. W’s
The W’s technique is perfect for catching balls played at head height or above, as well as crosses.
Technique
- Keep your eyes on the ball at all times.
- From the set position, dive towards the ball by stepping in the direction of the shot with the closest leg, using your grounded leg to spring off.
- Keep your hands close together as if they are “handcuffed,” with one hand behind the ball and the other on top for protection. This creates a protective barrier from all sides.
The following video demonstrates the W’s technique. Watch carefully to understand how to master it.
When to Use
- Use the W’s technique for catching balls at or above head height.
- Ideal for catching high balls (e.g. crosses) and fast shots, in order to elimanate the danger.
Tips
- Always aim to keep your elbows slightly bent and close to your body to maximise your strength and stability.
- Practice having soft hands, not weak hands, to prevent the ball from spilling into dangerous areas.
- Aim to catch the top half of the ball to avoid it going over your head.
4. Diving W’s (Hands Leading)
The Hands Leading technique, also known as Diving W’s, is employed when a keeper needs to dive to make a save.
Technique
- Keep your eyes on the ball at all times.
- From the set position, dive towards the ball by stepping in the direction of the shot with the closest leg, using your grounded leg to spring off.
- Move your hands in sync to meet the ball, keeping them close together as though they are “handcuffed.”
- When catching the ball, position the hand nearest the ball behind it, with the second hand on top. This creates a protective barrier from all sides.
When to Use
- Use Hands Leading when diving to save a ball, particularly for shots not in the corners of the goal.
- Effective for saving deflections, rebounds, and recovering spills.
The video below showcases different goalkeeper diving techniques, including Hands Leading.
Tips
- Dive slightly forward to direct rebounds into a recoverable area.
- Absorb the ball with your hands and elbows as shock absorbers to avoid injuries.
- When landing, ensure your knee, hip, and shoulder absorb the impact, avoiding excessive twisting.
- Push yourself up quickly with your un-grounded leg to recover after a save.
Additional Considerations for Goalkeeper Handling
Mental Preparation for Handling
Mental focus is key for goalkeepers when handling the ball, especially in high-pressure situations like penalty kicks or defending against multiple attackers. Staying calm and composed allows you to react more effectively.
One powerful technique to improve mental sharpness is visualisation—imagine yourself making successful saves before a match. This practice boosts confidence and helps some keepers feel more prepared to perform under pressure.
Injury Prevention
Goalkeepers face a higher risk of injuries due to the physical demands of their position. Effective injury prevention is crucial for maintaining performance and long-term fitness.
- Warm-Up: Start with dynamic stretches targeting your wrists, shoulders, and legs. This prepares the body for the movements involved in handling techniques.
- Strengthening Exercises:
- Wrist/Forearm: Perform wrist curls and wrist rotations to improve grip strength and wrist stability.
- Shoulders: Incorporate shoulder presses, lateral raises, and rotator cuff exercises to build shoulder strength and reduce strain.
- Core/Legs: Strengthen your core and legs with planks, squats, and lunges for better dive stability.
- Flexibility: Focus on stretching the hips, hamstrings, quadriceps, and back to maintain flexibility and prevent muscle strains, especially when performing low or explosive movements.
- Proper Landing: When diving, land with relaxed muscles and ensure your core and legs absorb the shock. This reduces stress on your joints and prevents injuries like sprained ankles or strained knees.
- Rest and Recovery: Allow adequate rest between training sessions and games. Include active recovery, such as light stretching or swimming, to help muscles recover and stay flexible.
By following these prevention strategies, you can minimise injury risks and maintain peak performance throughout the season.
Conclusion
Mastering the Scoop, Cup, W’s, and Diving techniques requires practice, focus, and the ability to adapt to various match conditions. By understanding the nuances of each technique, avoiding common mistakes, and preparing mentally and physically, you can improve your handling abilities and overall goalkeeping performance.
Keep practicing these techniques regularly to stay sharp and ready for any challenge on the pitch.