Learn the jumping-jack save in handball: make yourself wide against close-range shots from the pivot or a fast break, time the jump and land safely.
In the jumping-jack save you jump as a goalkeeper and spread arms and legs at the same time to cover as much of the goal as possible against close-range shots. The rulebook allows you to touch the ball with any body part inside the goal area as long as you are defending [1]. The save suits throws from the pivot, the wing or a fast break, where you have little time to react.
The honest answer to "Is the jumping jack a trick or a must?": Neither. We found no study that examines the jumping jack itself. What is documented is why close-range shots are so dangerous. At the 2015 World Championship, shots from the 6 m line went in 65% of the time, wing shots 62%, 7-metre throws 74%, fast breaks 79% and breakthroughs (counter-attacks with 2 to 5 passes) 80%. Shots from 9 metres went in only 37% [3]. The closer the shot, the less time you have.
Against a shooter at short range, waiting for the ball does not help. Experts wait longer than inexperienced goalkeepers against long-distance throws and stopped 67% of balls against 24% [4]. Against long-distance throws, goalkeepers start on average about 193 ms before ball release [5]; for close shots there is hardly any time for that (our conclusion). You must think differently: make yourself wide while the shooter is still deciding.
How long it takes to get a secure jumping jack depends on where you start; there is no solid study figure for it, that is coaching experience.
Making yourself wide does not mean "jumping at random". It means being big at the right moment.
Stand about half a metre in front of the goal, legs hip-width apart, arms at chest and shoulder height slightly bent [2]. Do 10 small hops on the spot, staying loose and balanced. Milestone: You land 10 times securely on both legs without the knees dropping inward.
Jump lightly and spread arms and legs at the same time like a jumping jack, then land straight back into your stance. The legs go only as far apart as you can control. Milestone: 10 straddle jumps in a row with a soft, stable landing.
Your partner fakes a throw. You jump only when the throwing arm comes forward. If you jump too early, the ball goes under or beside you. Milestone: In 6 of 10 gentle close-range throws you touch the ball.
After the jump you are on the floor. Take the rebound or hold the position for a second shot. Milestone: After each jumping jack you are ready again in 2 steps (practice).
Have a pivot from 6 metres and a wing player throw at you. Each time, decide whether jumping jack, leg save or one-handed save is the right answer. Milestone: You make the right choice in 6 of 10 throws.
The straddle jump loads hips, knees and ankles. We found no injury study on the jumping jack. One hint comes from the teaching sheet on the leg save: on the sideways step, the toes should point to the side, otherwise large lateral forces act on the ankle on landing [2]. That is for the lunge there, so here it is a transfer. Even so, land with your feet under the knees and knees over the feet (practice).
Goalkeepers in men's handball are conspicuously often injured: at the 2017 World Championship their injury risk was clearly raised compared with the reference group (odds ratio 5.03) [6], and in a season study goalkeepers had the longest time loss per health problem [7]. In a video analysis of 580 injuries in men's professional handball (only absences of more than 7 days), 48.9% of goalkeeper injuries happened without contact [8]. So warm up well and plan recovery. This guide explains and motivates; it does not replace supervised training or a goalkeeper coach.
Make yourself big in the upper body first, then in the legs. Many pivot shots come high and early. If the arms are up first, you cover the upper half and can bring the legs after. That is practical experience; we have not seen a measurement of it. The 7-metre rule also helps you: one foot may stay on or behind the 4 m line while the other foot or another body part goes over the line in the air [1].
A jump in which the goalkeeper spreads arms and legs at the same time to cover as much of the goal as possible against close-range shots.
Against shots from short range, for example from the pivot, the wing or a fast break. Shots from the 6 m line went in 65% at the 2015 World Championship, fast breaks 79% [3].
We found no study on the jumping jack. Goalkeepers in men's handball are conspicuously often injured, though [6][7]. Warming up and a stable landing are therefore important.
Yes. Inside the goal area you may touch the ball with any body part as long as you are defending. You may not touch a stationary or rolling ball outside the goal area from inside [1].
Dive Shot in Handball: The Throw While Falling at the Pivot, Built Up Safely