Penalty Save Technique
Maximize your penalty stopping chances with proper stance and timing.
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Maximise your chance of saving penalties with stance, timing, and explosive dive.
Goal, gloves, partner taking penalties from the spot.
- Stand slightly off-center to bait one direction
- Stay on your line until the ball is struck
- Watch the hips and plant foot of the kicker
- Commit fully once you choose a direction
- Push explosively off both feet, dive low
- Make yourself as big as possible in the air
- Stay on the line until contact
- Eyes on the kicker's hips and plant foot
- Push off both feet, fully extended dive
- Big body shape in the air
- Moving off the line too early (illegal)
- Committing to a side before the ball is struck
- Diving with no power — staying small
- Reading the eyes instead of the body
Foundation
Stance and reset routine, 10 reps.
Form
Read the plant foot, choose a direction, dive — 5 each side.
Tempo
Penalties at half-pace, 6 of 10 saved or forced wide.
Pressure
Penalties at game pace, 4 of 10 saved.
Match Rhythm
Penalty shootout simulation, 5 takers in a row.
Mastery
Penalty shootout with crowd-noise pressure — match-day rehearsal.
Shot Placement
Ability to hit target zones (corners, low, mid-height)
Power Generation
Proper technique to generate appropriate power
Technique & Form
Body shape, plant foot, striking surface, follow through
Composure
Calm under pressure, takes time to set up shot
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