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DistributionAnalyticTechnique

Pre-match distribution rhythm (MD)

Find the timing and mechanics of the long kick on match day, without demanding explosive saving load — distribution on MD was uncovered, and it is where kicking technique gets calibrated.

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Load

minutes
7
Intensity
Low
Sets and reps
2 × 6

Microcycle days it fits

MD

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

Setup

Goalkeepers
1
server
1
outfield player
0

Space: 30 × 40 m

Equipment: Balls, Full goal, Markers

The coach serves and manages the breaks.

1 steps

A few goal kicks to marked zones, first placed, then at maximum distance. No saves: it is a calibration of contact and trajectory before the match.

Exercise sequence

Coaching points

  • Contact is always the same point on the ball; distance comes from mechanics, not from hitting harder.
  • The plant foot sits beside the ball, the eyes lift before contact to pick the zone.
  • Few, quality reps — the goal is to calibrate, not to spend the legs.
  • Alternate the two zones so the foot doesn’t memorise a single trajectory.

Progressions

  1. Move from placed to maximum distance.
  2. Reduce the target zone size.

Regressions

  1. Shorten the target distance.
  2. Allow a still ball with more time.

Sources · 2

  1. StudyComparison of the external load of professional goalkeepers in different weekly training sessions (2024)
  2. BookJoe Luxbacher, «The Soccer Goalkeeper: Techniques, Tactics, Training»