Skip to content
← Back to library

DistributionAnalyticTechnique

Sling-type throw for distance

Develop the long sling-type throw, which covers large distance while keeping the hand’s accuracy — throwing was a thin topic, and the distance version opens the counter without leaving the ball to the chance of a kick.

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
9
Intensity
Medium
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: 36 × 30 m

Equipment: Balls, Markers

The coach serves and manages the breaks.

1 steps

Long throws to a channel zone, the arm describing a low, wide arc. Progress to throwing in behind over a running teammate.

Exercise sequence

Coaching points

  • The arc is low and wide, with the body rotating and the step following — distance comes from the whole chain, not just the arm.
  • The ball releases ahead, for a tense trajectory that arrives flat and easy to control.
  • Throwing keeps the accuracy the long kick loses; choose to throw when possession matters more than pure distance.
  • Lead the running teammate, so they receive on the move and not at a standstill.

Progressions

  1. Teammate running in behind.
  2. Reduce the target zone size.

Regressions

  1. Wide channel zone.
  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