The one-handed save is an impressive technique that every goalkeeper should aim to master. Not only does it look cool, but it’s also essential for reaching those difficult shots that are just out of reach.
In this guide, you’ll learn why the one-handed save is so important, how to improve your technique, and some drills to practice. Let’s dive in!
Why the One-Handed Save is Important
The one-handed save isn’t just for show—it’s a useful skill for several reasons:
- Extended Reach: One hand can reach farther, allowing you to cover more ground.
- Faster Reactions: Using one hand can be quicker, which is helpful for blocking high-speed shots.
- Better Control: You can control the direction of the ball more easily, helping you push it out of danger.
Key Techniques for a One-Handed Save
Mastering the one-handed save requires a combination of proper positioning, effective arm extension, and swift recovery. Here are essential techniques to help you execute this skill effectively.
1. Positioning and Footwork
Good positioning is the cornerstone of a successful one-handed save. Start by staying light on your feet, keeping your knees and elbows slightly bent to maintain balance. When it’s time to make the save, focus on quick side-to-side movements to get into the optimal position.
Use your back leg to push off powerfully, which helps you extend your reach and cover more ground. As you move, pivot off your back leg; this technique allows you to reach farther while keeping your body angled toward the shot.
2. Arm Extension and Hand Positioning
Once you’re properly positioned, it’s time to reach for the ball. Keep your palm open with fingers spread wide to cover more area. Lead with your elbow as you initiate the save, ensuring you maintain balance and control throughout the movement.
As you extend your hand toward the ball, snap your wrist at the end. This action enables you to deflect the ball effectively and control its direction, ideally sending it away from the goal and toward the sideline.
3. Follow-Through and Recovery
After making the save, it’s important to follow through and recover quickly. Aim to deflect the ball purposefully, directing it toward the sidelines or away from other players. Immediately return to a balanced stance, ready to react to any subsequent shots. This quick recovery keeps you alert and prepared for the next play, ensuring you remain effective as a goalkeeper.
Drills to Practice One-Handed Saves
To get better at the one-handed save, you’ll need consistent practice. Here are a few effective drills to help you improve:
Wall Rebound Drill
This drill is designed to improve your reaction time and comfort with one-handed catches.
- Stand about two meters away from a wall or ball rebounder, and throw the ball at it with one hand.
- As it bounces back, save it with the same hand.
High-Velocity Shot Training
This training session is crucial for honing your one-handed technique under pressure.
- Work with a partner who can shoot the ball at you with high speed from different angles.
- Focus on using one hand to reach, snap, and control the ball effectively.
- To increase the challenge, try practicing with smaller balls, which sharpens your focus and improves accuracy.
Medicine Ball Throws
Incorporating a lightweight medicine ball helps build strength in your wrist and hand, essential for making saves.
- Stand in goal while a partner tosses the medicine ball toward you.
- Practice catching and deflecting the ball with one hand, mimicking the movements required in a real game situation.
- This drill enhances your strength and familiarity with the actions necessary for effective saves.
Agility Ladder and Cone Drills
Fast footwork is vital for executing one-handed saves, making agility drills highly beneficial for goalkeepers.
- Run through an agility ladder or weave between cones to improve your speed and balance.
- After completing the sequence, have a partner shoot a ball toward you, and attempt a quick one-handed save.
- This combination of footwork and saving practice will enhance your overall performance as a goalkeeper.
Additional Tips for Success
Mastering the one-handed save takes time and dedication, so keep the following tips in mind as you practice.
First and foremost, always track the ball. Observing its spin and predicting its path will significantly improve your reaction time and decision-making during high-pressure situations.
Another key aspect is learning to read the shooter’s movements. By closely watching their stance and foot placement, you can anticipate where the shot might go, allowing you to position yourself more effectively.
Lastly, it’s wise to wear your match-day goalkeeper gloves during training to familiarise yourself with their feel and grip, which can improve your ball-handling skills.
Be mindful of common mistakes that can hinder your progress:
- Overextending: Reaching too far can leave you off-balance and out of position, so focus on controlled movements.
- Poor Hand Angle: Ensure your hand is angled correctly; otherwise, the ball might bounce back into play or toward the goal.
- Neglecting Two-Handed Saves: Don’t rely solely on the one-handed save—two-handed saves are essential for closer shots.
- Skipping Warm-Ups: Always warm up your arms, shoulders, and wrists before practicing, as flexibility and strength are crucial for this save.
- Neglecting Core Strength: It’s not all about agility. Remember to also focus on building core strength, as this helps to improve your balance, making it easier to reach for challenging saves.
Making the One-Handed Save Part of Your Game
The one-handed save is a great addition to a goalkeeper’s arsenal, but it works alongside other techniques. Combine it with solid positioning, quick footwork, and two-handed saves for the complete package.
With practice and persistence, the one-handed save can become a valuable skill in your goalkeeper toolkit, making you a more effective player.