Goalkeeper Distribution Drill – Strikers vs Keeper

Goalkeeper distribution drill with strikers and target goals

This goalkeeper distribution drill challenges your keeper to stop shots, handle crosses and launch quick counterattacks using accurate throws and kicks.

Setup

Use half a football pitch with a full-size goal and five small target goals, as shown in the animation.

Position two short-range targets outside the penalty area, two wider targets near halfway and one central target on the halfway line.

Use one goalkeeper and three outfield players. Player 1 starts centrally, behind the penalty spot, while Players 2 and 3 position themselves on opposite wings.

Adjust the target distances to suit the goalkeeper’s ability.

Equipment Needed

Rules & Instructions

The goalkeeper competes against three outfield players. Each round includes an underarm throw, an overarm throw and a long kick.

  • Player 1 shoots from the penalty arc.
  • The goalkeeper attempts to save the shot.
  • The goalkeeper bowls underarm towards a short-range goal.
  • Player 2 crosses from the left wing.
  • Player 1 attempts a header or volley.
  • Ground control and dribbling are not allowed.
  • The goalkeeper attempts to save or catch the ball.
  • The goalkeeper throws overarm towards a wide target.
  • Player 3 crosses from the right wing.
  • Player 1 attempts a header or volley.
  • The goalkeeper attempts to save or catch the ball.
  • The goalkeeper kicks towards the central halfway target.
  • Award the outfield team 1 point per goal.
  • Award the goalkeeper 1 point per successful throw.
  • Award the goalkeeper 2 points per successful kick.
  • Distribution only scores if the ball enters the target.
  • Rotate all three outfield players after each round.
  • Swap the overarm throw and kick between wings each round.
  • Alternate kicks: goal kick, drop-kick and side volley.
  • Take goal kicks from the goal area.
  • Take drop-kicks and side volleys from inside the box.
  • Complete 6 rounds, with each player finishing twice.
  • The goalkeeper completes 6 underarm throws.
  • The goalkeeper completes 6 overarm throws.
  • The goalkeeper completes 6 kicks, 2 of each type.
  • The team with the most points wins.

The goalkeeper can score 4 points per round, compared with 3 for the outfield team.

For more guidance on throwing and kicking techniques, read our goalkeeper distribution tips.

You can also use this volley shooting drill to develop your outfield players’ finishing technique.

The animation illustrates Round 1. Subsequent rounds alternate the overarm throw and long kick between wings.

Goalkeeper distribution drill showing shooting, crossing and distribution challenges

Coaching Tips

  • Cue the goalkeeper to set their feet before each shot.
  • Demand clean catches and controlled saves whenever possible.
  • Encourage the goalkeeper to scan the targets before distributing.
  • Watch for a low, smooth release during underarm throws.
  • Correct the throwing action to improve overarm accuracy.
  • Focus on body position and clean contact when kicking.
  • Encourage quick distribution after securing possession.
  • Remind the goalkeeper to prioritise accuracy over power.

Why It Works for Adult Amateur Teams

This drill combines shot-stopping with an immediate distribution challenge. The goalkeeper must react to different attacking situations before switching quickly from defence into attack.

The three distribution techniques develop accuracy over different distances. Underarm throws encourage control, overarm throws develop range, and kicking challenges the goalkeeper to find longer targets.

For adult amateur teams, the competitive scoring system keeps the exercise engaging without requiring a large group. The outfield players also practise finishing from direct shots and crosses while the goalkeeper works on handling, distribution and decision-making.

Coaches can quickly identify poor positioning, inaccurate throws, inconsistent kicking and slow transitions.

Key Outcomes:

  • Better positioning and shot-stopping
  • More confident handling of crosses
  • More accurate underarm and overarm throws
  • Improved long-range kicking technique
  • Faster transitions from defence into attack
  • Better finishing from crosses and volleys

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