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DistributionIsolatedMovement

Kicking technique without a target

Isolate long-kicking mechanics — plant foot, contact, follow-through — without the pressure of finding a moving teammate.

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Load

minutes
8
Intensity
Medium
Sets and reps
3 × 8

Microcycle days it fits

MD+1, MD+2, MD-4, MD-3, MD-2

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

Setup

Goalkeepers
1
server
0
outfield player
0

Space: 20 × 40 m

Equipment: Balls, Cones

The coach serves and manages the breaks.

1 steps

No goal, no receiver. The goalkeeper strikes towards zones marked by cones at 30-36 metres, repeating the action. Cones are distance references, not targets to hit.

Exercise sequence

Coaching points

  • The plant foot points where the ball goes — if it points elsewhere, the ball still follows it.
  • Contact below the middle of the ball for height; through the middle for a driven ball.
  • Complete the follow-through: cutting it short costs distance and accuracy.
  • Distance comes from timing, not force — striking harder with poor sequencing gives less, not more.

Progressions

  1. Move from a static ball to one dropped from the hands.
  2. Work the non-dominant foot, which in games is often the only one available.
  3. Add a real receiver, moving on to the build-up exercise.

Regressions

  1. Reduce the required distance, focusing only on contact quality.
  2. Static ball with no rep count, to avoid inducing rush.

Sources · 2

  1. BookJoe Luxbacher, «The Soccer Goalkeeper: Techniques, Tactics, Training»
  2. BookVaggelis Lappas, «Goalkeeper Training Methodology»