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CrossesRepresentativeTechnique

Two-fisted punch under pressure (u14)

Teach when to punch instead of catch, and how to punch safely — punching was under-trained and is the right decision when the area is crowded and a safe catch is impossible.

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Load

minutes
12
dives/set
1
Sets and reps
3 × 4
Intensity
Medium

dives per set, per goalkeeper

Microcycle days it fits

MD-3, MD-2

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

Setup

Goalkeepers
1
server
1
outfield player
2

Space: 20 × 16 m

Equipment: Balls, Full goal, Bibs

The coach serves and manages the breaks.

1 steps

A cross into an area with bodies between the goalkeeper and the ball. When a safe catch isn’t on, the goalkeeper punches two-fisted, far and high, away from goal.

Exercise sequence

Coaching points

  • The rule: catch whenever you safely can; punch only when the catch isn’t guaranteed.
  • Punch two-fisted for distance and height — away from the near post, out of the danger zone.
  • Attack the ball at its highest point and in front, with a firm closed fist and locked wrists.
  • Announce the decision loudly so defenders know the ball will be challenged.

Progressions

  1. Add bodies between the goalkeeper and the ball.
  2. Vary the cross trajectory.

Regressions

  1. Almost-empty area.
  2. Slower, higher cross.

Sources · 2

  1. BookAndy Elleray, «Goalkeeping in Football»
  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