By Abigail Gannaban · Last updated October 30, 2026
Goalkeepers lose handling reps first when no one is around to shoot. A ball rebounder, or rebound net, solves that for one drill in particular: Keeperstop's diamond catch from the knees, a handling exercise that takes footwork out so the hands do all the work. Here's the drill as Keeperstop teaches it, how to run it alone on The Premier XL (PXL) Multi Sport Ball Rebounder, and how to progress it once your catches stick.
What is the diamond catch from the knees?
The diamond catch from the knees is a handling warm-up from Keeperstop owner Christian Benjamin in which a kneeling keeper catches size 5 balls struck at speed, using a W or diamond hand shape. Kneeling takes the legs out of the save, so the keeper keeps the core engaged and the hands in a neutral position until the ball arrives. Benjamin keeps the service below shoulder height and asks the keeper to react to the shot rather than guess. The result is technique you can see: the ball either sticks in the diamond or it doesn't.
How do you run the drill alone on a ball rebounder?
Replace the server's strike with your own throw into the net:
- Kneel upright 3 to 4 yards from the Premier XL (our suggested distance; Keeperstop doesn't give one).
- Set the screen position and tilt so a firm two-handed throw at the middle of the net comes back between your waist and shoulders.
- Throw with a two-handed chest pass, then return your hands to neutral in front of your body.
- Catch the return with thumbs and index fingers forming a diamond behind the ball, then pull it into your chest.
- Work in sets of 10. When 10 in a row stick, throw harder or kneel closer.
| Reps | Distance | Rebounder and screen | Skill trained | Source |
|---|---|---|---|---|
| Sets of 10 (our suggestion) | 3-4 yards, kneeling (our suggestion) | Premier XL, screen set for waist-to-shoulder returns | W / diamond catch below shoulder height | Keeperstop, Christian Benjamin |
What should the hands and body do on every catch?
Your body goes behind the ball, your hands meet it in front, and the ball comes into your chest. In his footwork and handling session, Benjamin stresses a balanced ready position with the hands relaxed and slightly forward, and getting the body behind the ball. On your knees, that means shifting your hips toward the return rather than reaching with straight arms. Keeperstop's write-up of a Net Edge Training wall-handling video makes the case for solo work: a keeper without a server can still practice every type of handling against a rebound surface.
How do you progress the drill?
Progress from your knees to your feet, then hand the service to someone else. Benjamin's next step is a box drill: the keeper moves to a called cone with a drop step or side shuffle, then sets for a low-to-medium shot. Solo, place two cones a few yards apart, shuffle to one after your throw, and get set before the return arrives. When a parent or teammate can strike into the net instead, you lose the advantage of knowing where the ball is going. Keep service below shoulder height; high balls and crosses are a different catch.
What changes when a rebounder replaces the server?
Two things change, and only one is a gain. You get a service every few seconds without a partner, and the Premier XL's 5' x 7' net frame (5 ft x 7 ft = 35 sq ft) still returns the throws that land off-center, so a set of 10 stays a set of 10. What you lose is surprise: Benjamin wants keepers reacting to the shot, and you know where your own throw went. So the solo version works best as a technique block, with reaction work saved for sessions with a server. Our goalkeeper buying guide covers why the Premier XL suits keepers.
Frequently asked questions
Can a goalkeeper practice handling alone?
Yes. A wall or a ball rebounder can return the ball, and kneeling catches like Keeperstop's diamond catch drill isolate the hands so you can groove the technique without a partner.
Should the ball come back above or below shoulder height in this drill?
Below. Keeperstop keeps the service below shoulder height for the kneeling drill; high balls and crosses call for a different catch and their own drill.
Which rebounder works best for goalkeeper handling drills?
We use the Premier XL because its 5' x 7' net frame returns off-center throws, and the Varsity works for younger keepers or smaller spaces.
Ten clean diamond catches in a row from your knees is a simple standard to chase on your own. See The Premier XL (PXL) Multi Sport Ball Rebounder for full specs.