🛡️ Defence
AdvancedDive & Sprawl
Extending the body forward along the floor to reach a ball far in front. The sprawl is a sliding version on the chest; the dive lands on the hands then chest.
Side view
🪜 Step by step
- Take a long low step toward the ball.
- Extend arms (or one arm) to play the ball before touching the floor.
- Land on your hands, then chest and thighs, keeping the head up.
- Slide forward, then get up quickly.
🗣️ Coaching cues
“Low step first”“Play the ball, then land”“Chin up”
⚠️ Common mistakes
- Landing on knees/elbows
- Diving before trying to run
🏋️ Drills
- Progressive sprawl drill from kneeling → crouching → standing