How to Save Penalties: Goalkeeper Penalty Training

FREE50 Essential Goalkeeper Drills — free 64-page PDFDownload →

The referee points to the spot, and suddenly everyone is looking at the goalkeeper. The taker is expected to score, so the keeper has very little to lose and a lot to gain. That pressure sits mostly on the shooter. A keeper who arrives prepared, stays calm and makes the goal look small can turn that pressure into a real chance of a save.

Penalty saving is often treated as luck. It is not only luck. Preparation, body shape, timing and reading the taker are all skills that can be trained. In this guide we share how we coach penalties at KEEPIX, with seven goalkeeper penalty drills you can use in your next session.

Why penalty training matters for goalkeepers

Penalties decide matches, cup ties and shoot-outs, yet many goalkeepers only face them at the end of training when everyone is tired and the drill is a game for the outfield players. The keeper dives, the ball goes in, and nobody gives any feedback. That kind of repetition teaches very little.

Structured penalty work is different. It gives the keeper a routine they can repeat under pressure, a set position that covers as much of the goal as possible, and a clear moment to move. It also builds the habit of watching the taker closely instead of guessing early. Even when the keeper does not save the kick, a good routine helps them stay composed and ready for the next one.

Three principles run through every drill below:

• Prepare and stay big. Stand on the line with a tall, wide, balanced shape. Arms slightly out, weight on the balls of the feet. The goal should look smaller to the taker.
• Read, then move. Watch the run-up, the angle of approach, the hips and the standing foot. Collect information for as long as possible before committing.
• Time the dive. Move as the kicking foot comes through to the ball, not before. A small set step forward and a powerful push to the side give the best chance to reach the corners.

Safety note: penalty drills involve a lot of diving, so work on grass or a soft surface, warm up properly first, and build up shot power gradually. Keep the number of full-power dives in each set low, give rest between sets, and take extra care with young goalkeepers by using softer balls and shorter distances.

7 goalkeeper penalty drills

1. Penalty routine and set position

Before any shots, the keeper practises the full routine: walk to the line, settle the feet, find the centre of the goal, then take up the set position. The coach checks the shape and gives one simple correction each time. Repeat five or six times until the routine feels the same every time.

• Coaching points: feet about shoulder width, knees soft, chest up, arms slightly away from the body, eyes on the ball and the taker.
• Regression: practise the set position only, with no walk-in.
• Progression: add a short time limit and a whistle so the routine must be completed calmly under a little pressure.

2. Set step and side push

With no ball, the keeper starts in the set position. On the coach’s clap, they take a small step forward and push off to one side, landing on a mat. This builds the movement pattern that powers every penalty dive.

• Coaching points: push from the foot nearest the direction of the dive, drive the opposite knee across, hands lead toward the corner.
• Regression: start from a kneeling position and fall sideways onto the mat.
• Progression: place a cone in each corner and ask the keeper to touch it at full stretch.

3. Timing the dive

The coach approaches the ball with a normal run-up but kicks at medium power. The keeper’s only job is to move at the right moment: as the kicking foot swings toward the ball. Ask the keeper after each kick whether they moved early, late or on time.

• Coaching points: stay set during the run-up, keep the weight forward, move once and with full commitment.
• Regression: the coach says the side out loud just before the kick so the keeper can focus only on timing.
• Progression: vary the run-up speed, including a slow approach and a quick stutter, so the keeper must stay patient.

4. Reading the run-up

Several takers each shoot two or three penalties. Before each kick, the keeper studies the angle of the run-up, the position of the hips and where the standing foot lands. After each kick, the keeper says what they saw and why they chose their side.

• Coaching points: focus on one or two cues at a time, such as the standing foot and the hips, rather than trying to read everything.
• Regression: the keeper only calls a side out loud and does not dive.
• Progression: takers try to disguise their intention, and the keeper must still make a decision.

5. Corner reach from a set position

The coach serves by hand or with a gentle side-foot kick toward the lower corners from about 8 metres. The keeper uses the set step and side push to reach each ball. This connects the movement pattern with a real ball.

• Coaching points: dive slightly forward rather than straight sideways, keep the top hand strong, and land on the side of the body.
• Regression: serve closer to the keeper so the reach is shorter.
• Progression: serve to both low and mid-height corners, mixed at random.

6. Rebound and second save

After the first save, a second player waits near the edge of the box and follows up on any rebound. The keeper must get up quickly and set again for the second shot. Penalties in open play are rarely over after the first touch.

• Coaching points: push the ball wide if it cannot be held, get up onto the feet first, and set before the follow-up shot.
• Regression: the coach rolls a second ball into play by hand after a short pause.
• Progression: the follow-up player shoots as soon as they reach the ball.

7. Shoot-out game

Finish with a short shoot-out against outfield players or other goalkeepers. Keep score and add small consequences, such as the losing group collecting the balls. The keeper uses the full routine before every kick.

• Coaching points: same routine every kick, stay big, read, then move; forget the last kick and reset.
• Regression: takers shoot at medium power from the penalty spot.
• Progression: sudden-death rounds and a short walk from the halfway line to add pressure.

Tips for coaching penalties

Keep the volume low and the quality high. A few well-prepared penalties with clear feedback teach far more than a long line of tired dives. Praise good decisions and good timing, not just saves, because a keeper can do everything right and still be beaten by a perfect kick. Encourage the keeper to keep simple notes on takers they face in matches, and review them before the next game. For the diving technique behind every penalty save, see our goalkeeper diving drills, and to sharpen fast responses read our goalkeeper reaction drills guide. You can find every topic in our goalkeeper drills hub.

Plan your session with KEEPIX

We built KEEPIX so goalkeeper coaches can design clear sessions in minutes. Use the KEEPIX session designer to map out the penalty routine, takers and rebound players, then share the plan with your goalkeepers. For more ideas, download our 50 Essential Goalkeeper Drills free PDF, follow our daily GK drills on Instagram, and help your keepers reflect on every session with KEEPIX Diary.

Key takeaways

• Use the same calm routine before every penalty.
• Stay tall and wide so the goal looks smaller to the taker.
• Read the run-up, hips and standing foot before committing.
• Move as the kicking foot comes through, not before.
• Dive slightly forward and be ready for the rebound.
• Train on soft ground, keep the volume low and build power gradually.

Frequently asked questions

Should a goalkeeper guess or wait on a penalty?

Wait as long as possible. Read the run-up, hips and standing foot, then move as the kicking foot comes through to the ball. Moving too early makes it easy for the taker to place the ball.

Can a goalkeeper move before a penalty is taken?

Under the Laws of the Game, the goalkeeper must stay on the goal line between the posts until the ball is kicked, with at least part of one foot touching or level with the line. Moving side to side along the line is allowed.

How often should goalkeepers practise penalties?

Short, focused blocks work best. A few high-quality penalties with feedback in regular sessions, plus extra work before cup games, is better than long sets of tired dives.