Skip to content
← Back to library

DistributionAnalyticTechnique

Hands game: roll and deliver (u10)

Give the young goalkeeper the first tools of hand distribution — rolling and throwing with aim — at an age where distribution was almost absent from the library.

Add to a session

Which session should use this exercise?

You do not have any sessions yet. Create the first one to add this exercise.

New session
Choose a session and the exercise is added to today’s plan.

Load

minutes
8
Intensity
Low
Sets and reps
2 × 8

Microcycle days it fits

MD-4, MD-3

Each bar’s height is that day’s dive ceiling.

Setup

Goalkeepers
1
server
1
outfield player
0

Space: 12 × 8 m

Equipment: Balls, Cones

The coach serves and manages the breaks.

1 steps

The goalkeeper rolls or throws the ball to one of two targets, choosing the more open one. No pressure, no goal: the focus is clean mechanics and aim, not speed.

Exercise sequence

Coaching points

  • The roll stays flat along the ground, no bounce, so the teammate controls it safely.
  • The arm follows the target to the finish, like pointing.
  • The feet point where the ball goes — distribution starts at the base, not the arm.
  • Praise the decision to pick the freer target, not only the execution.

Progressions

  1. Move from the still cone to a moving teammate.
  2. Increase the target distance.

Regressions

  1. Bring the targets closer.
  2. Allow resting the ball on the ground before rolling.

Sources · 2

  1. Curriculum«Lifetime Development of a Goalkeeper», US Youth Soccer
  2. BookJoe Luxbacher, «The Soccer Goalkeeper: Techniques, Tactics, Training»