Cone set up: 4 cones Rhombus shape. Server 6-8 yards away. 

Gk will start at the top set of cones and recieve a volley. After the volley the gk will drop back to the middle of the cones and recieve a ball passed in for a front smother. 3-4 reps.

Progression: 

Starting at the top cones the gk will recieve a front smother and then drop back to the middle of the wide set of cones and recieve a low dive through the gate at a positve angle 3-4each side. Then progress to a ball tossed in or driven from the ground for an elevated dive with the same drop back and through the gate movement. 3-4 each side

Extra Progression: starting at top cones gk recieves a driven ball from the ground to their frame (chest/hips/ground; anywhere from head to feet within the frame of their body making them make a decision) then the gk drops back and recieves a toss or driven ball for an elevated dive through the cones.

• Focus on positive first step through the gate keeping their feet under their shoulders, not lunging into the dive becoming off balance falling backwards. 
• Make sure eyes stay on the ball and not on the server
• Make usre the gk has 3 points of contact on the ball when they finish their dives, they should not be holding the ball in the air when they finish their dive! (top hand, back hand and the ground, 3 points of contact they should have when they finish their dive low and high!)