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DistributionAnalyticTechnique

Overarm throw to a target

Develop the overarm throw to launch the counter-attack accurately — throwing was a thin topic and is the fastest, safest distribution to start the transition.

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Load

minutes
9
Intensity
Low
Sets and reps
2 × 6

Microcycle days it fits

MD-3, MD-2

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

Setup

Goalkeepers
1
server
0
outfield player
1

Space: 30 × 24 m

Equipment: Balls, Markers

The coach serves and manages the breaks.

1 steps

The goalkeeper throws overarm to a target in the channel. A still target first, then a teammate running in behind, forcing them to lead the pass.

Exercise sequence

Coaching points

  • The arm follows in an arc over the shoulder, releasing the ball ahead for a tense, flat trajectory.
  • The body opens to the target and the step follows the throw — distance comes from the body, not just the arm.
  • Throw ahead of the moving teammate, so they receive on the run and not at a standstill.
  • The choice between throwing and kicking is a decision: throw for accuracy and to keep possession, kick for distance.

Progressions

  1. Teammate running in behind.
  2. Increase the target distance.

Regressions

  1. Still, close target.
  2. Reduce the throw distance.

Sources · 2

  1. BookJoe Luxbacher, «The Soccer Goalkeeper: Techniques, Tactics, Training»
  2. BookLeonhard Zeilinger e Franz Gruber, «The Ultimate Guide to Goalkeeper Training: Develop Motor Skills, Technique, Tactics, and Mindset» (Meyer & Meyer Sport, 2025), ISBN 9781782552918