A penalty is a difficult situation for the goalkeeper—and that is normal. The shooter is expected to score more often than not. A good penalty plan helps the goalkeeper stay calm, get organised and give themselves the best possible chance.
Before the kick
Set up in the middle of the goal with a comfortable stance: feet about shoulder-width apart, knees soft and hands in front. Take a slow breath, look at the ball, then glance at the shooter. The goalkeeper must follow the match rules about staying on the line; a coach can explain the exact rules used in that competition.
Focus on
- A balanced start position.
- Eyes on the ball as the kick is taken.
- One clear plan: react, or make a calm early choice.
- Getting back up for any rebound.
Do not worry about
- Looking clever in front of others.
- Trying to distract the shooter.
- One missed save deciding your confidence.
- Copying professional techniques before the basics feel easy.
React or choose a side?
For young and newer goalkeepers, reacting to the ball is usually the best starting point. It keeps the body balanced and makes the action easier to repeat. As players gain confidence, they may sometimes choose a side based on the shooter’s run-up or usual habits. There is no magic answer—both choices are simply tools.
A simple penalty routine
- Find the middle. Take a moment to make sure you are centred in the goal.
- Settle the body. One slow breath, soft knees and hands ready.
- Watch the ball. As the shooter approaches, avoid moving too early.
- React at the kick. Push from the nearest foot and send the hands toward the ball.
- Recover. If the ball stays live, get back to the feet and protect the goal again.
A safe six-minute practice
- Minutes 1–2: start with gentle passes from the penalty spot. The goalkeeper practises the starting position and reacts only after the ball moves.
- Minutes 3–4: use controlled side-foot shots, alternating sides. Praise balance and timing, not only saves.
- Minutes 5–6: add one second-ball roll after the save, so the goalkeeper practises recovering quickly.
Keep the practice friendly and predictable. Repeated maximum-power penalties can make young goalkeepers anxious and do not teach a better starting position. Build confidence with good movement first.
What success looks like
Success can be a save, a hand on the ball, a good reaction, or simply staying calm after a goal. Penalties are a team moment. The goalkeeper who resets quickly gives the team confidence for the next kick.
Keep the routine the same
A simple routine makes a big moment feel more familiar. Before each kick, find the middle, take one slow breath and let the eyes return to the ball. Nothing needs to be complicated. The same routine works whether it is the first kick in training or the last kick in a match.
Penalty practice game
- Mark the middle of the goal with a small cone behind the line.
- The goalkeeper starts centred and says “middle, ready, ball”.
- The server uses calm side-foot shots to different safe target areas.
- After every kick, the goalkeeper gets up, resets at the cone and takes the next kick fresh.
- Score one point for a controlled routine, not just a save.
Common mistakes to avoid
For parents and beginner coaches
Take away the pressure
Tell the goalkeeper that the shooter is expected to score. Make the activity cooperative: the server can choose predictable low corners while the goalkeeper learns to start balanced. Praise a good reset after a goal as warmly as a save.
Should a young goalkeeper guess a side?
Start with reacting to the ball. Choosing a side can come later, but balance, timing and calm recovery are the useful first skills.
What the goalkeeper can control
The goalkeeper cannot control where the shooter places every ball. They can control the starting position, the breath before the kick, the eyes on the ball and the reset afterwards. Focusing on those four jobs stops a young player judging every attempt by the final score.
After a save, celebrate briefly and reset. After a goal, turn back to the middle, take the same breath and prepare for the next moment. A consistent response helps the goalkeeper feel steady instead of treating every kick as a verdict.
Use this match-day reminder
Three calm words
Middle: check the starting line. Ready: soften the knees and hands. Ball: wait for the kick. That is enough information. Keep all other thoughts for after the session.
Build confidence one kick at a time
Start with a ball that the goalkeeper can reach. Then vary the direction slowly while keeping the same routine. A player who feels settled can react faster than a player who is trying to guess every shot. Give the goalkeeper a short break after a small set of attempts, then begin again from the middle.
In a team penalty contest, the goalkeeper can help by being ready for each kick and by supporting the next teammate afterwards. Calm behaviour is useful leadership, whether the ball is saved or scored.