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DistributionAnalyticTechnique

Long throw to a moving target

Throw the ball ahead of a running teammate’s movement, not to where they are at the moment of release — the most common technical error in this type of restart is throwing at the player instead of the space they’ll occupy.

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Load

minutes
10
Intensity
Medium
Sets and reps
3 × 6

Microcycle days it fits

MD-4, MD-3

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

Setup

Goalkeepers
1
server
0
outfield player
1

Space: 20 × 22 m

Equipment: Balls, Full goal

The coach serves and manages the breaks.

1 steps

A teammate breaks into a run in different directions. The goalkeeper throws the ball calculating the meeting point ahead of the movement, so the teammate receives without breaking stride.

Exercise sequence

Coaching points

  • The release point is always ahead of the teammate’s current position, adjusted to their perceived running speed.
  • The throw’s trajectory balances distance and flight time — too long and the teammate has already changed direction by the time it arrives.
  • Communicate before throwing, even just with a gesture, so the teammate knows the ball is coming and adjusts their run.
  • Practise both sides of the pitch equally — a natural preference for one side is a habit, not a real limitation.

Progressions

  1. Increase the teammate’s running speed.
  2. Vary the running direction with no predictable pattern.

Regressions

  1. Throw to a stationary target before introducing movement.
  2. Reduce the throw distance.

Sources · 2

  1. BookTony Englund e John Pascarella, «Soccer Goalkeeper Training»
  2. BookJoe Luxbacher, «The Soccer Goalkeeper: Techniques, Tactics, Training»