Distribution Dartboard

Sharpen every tool in the keeper's distribution kit — roll, javelin throw, side-volley and driven goal-kick — under the pressure of a running score.

Mark three target grids downfield from the goal: a 1-point zone at 15 yards, a 2-point zone at 30 yards offset to one side, and a 3-point zone at 45 yards. Put a receiving teammate in the near and far zones; the keeper starts in their box with a pile of balls.

1. Round 1 — throws: the keeper plays 6 balls into the 1- and 2-point zones using rolls and javelin throws. The ball must be controllable: a teammate killing it with one touch confirms the point.
2. Round 2 — side-volleys: 6 balls aimed at the 2-point zone; a ball that lands in and stays in scores double.
3. Round 3 — driven goal-kicks: 6 dead-ball strikes at the 3-point zone.
4. Receivers return each ball with a pass so the keeper also practises handling the ball back.
5. Keep a personal best score over 18 balls; with two keepers, alternate rounds head-to-head.

• Throw through the target, not at it — finish with your hand pointing at the zone.
• Side-volley: drop the ball low, lock the ankle, strike flat not high.
• Goal-kick: plant foot beside the ball, strike through the bottom third for drive.
• Pick the zone before you move — every distribution needs a target, never a hopeful clear.

• Throws balloon up and hang in the air — release on a flat line so the receiver plays forward immediately.
• Keepers lean back on driven kicks and slice them high and wide — chest over the ball, follow through at the zone.
• The keeper repeats their favourite technique all session — rotate roll, throw, volley and kick every round so the weak tool gets reps.

• Add a passive defender jogging in front of the keeper so throws must be released around traffic.
• Call the zone only as the keeper collects the ball, forcing a late decision.
• Make receivers move targets: the keeper must hit a rolling teammate in stride.

• Bring the zones 5–10 yards closer and double their size.
• Allow younger keepers to drop-kick instead of side-volley.
• Score any ball that bounces in the zone, not just ones that stay in.

• Every distribution must be released within 4 seconds of the keeper taking the ball — match law tempo.
• Throws below head height only; a looped, floaty throw scores zero even if it lands in.