An often overlooked skill for a keeper to have is the ability to get up off the ground (e.g. after a dive) without using their hands to push themselves up.
Many of my keepers have argued this point, but I always tell them if you are on the ground and need to get to a ball that is out in front of you, if your hands are pushing you up they can’t move to the ball until you are up. However, if your hands are off the ground they can get to the ball faster as you are getting up using your legs and abs.
THE HOW TO:
Start as if the keeper just dove to make a save to the right, lying on right side.
Quickly kick out to straighten the left leg (the one up off the ground)
This creates momentum in that direction (up off the ground)
Your abs will do have to do the rest.
This is yet another reason why Keepers must have a strong, well developed core.
Your right leg (the one on the ground) needs to be bent at the knee and have your right foot underneath body so you can get up on it and then pop up.
Remember the more force applied in kick out of the upper leg will help develop more momentum and get up quicker.
As with everything you must Practice, Practice, Practice.
My suggestion is to make sure you do this every day during your warm ups and in drills where you can focus on proper technique.
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