Skip to content
← Back to library

CrossesRepresentativeTechnique

One-fisted punch in a crowded box

Train the one-fisted punch for the cross beyond catching range, at the far post — punching was a thin topic and the one-fisted punch gains reach when the ball can’t be caught.

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
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
3

Space: 22 × 16 m

Equipment: Balls, Full goal, Bibs

The coach serves and manages the breaks.

1 steps

Crosses to the far post, beyond safe-catch range. The goalkeeper moves and punches one-fisted, gaining distance, away from goal and the rebound zone.

Exercise sequence

Coaching points

  • The one-fisted punch serves maximum reach: at the limit, one fist goes farther than two.
  • Contact the ball at its highest point, fist firm and wrist locked, following the exit direction.
  • Punch out and away — never into the middle of the box, where the rebound waits.
  • Call the decision loudly so defenders clear the punching space.

Progressions

  1. Cross to the far post, maximum reach.
  2. Add a body to contest.

Regressions

  1. Cross to the central zone.
  2. Slower, higher cross.

Sources · 2

  1. BookAndy Elleray, «Goalkeeping in Football»
  2. Coach practiceMeasuring a goalkeeper’s aerial game with Claim Accuracy, Driblab