Quick answer
A penalty stroke is a one-on-one between you and the goalkeeper from the penalty spot, 6.4 m (7 yd) in front of the centre of the goal. You may push, flick or scoop the ball, but not hit it, and you get one touch only. The best technique for most players is a flick to a corner, decided before you step up and taken from a calm, low, set position with no feint. Practise it on the pitch with a target in each corner until your chosen spot is automatic, and check your league's rules on the details.
Key takeaways
- Push, flick or scoop are allowed. A hit is not.
- One touch only, and no faking or dummy movements before you play the ball.
- Choose your corner before the whistle and do not change your mind.
- Low corners are safer for accuracy, high corners are harder to save: train both.
- Practise on the pitch with a target. At home there is no lifting.
The rules in brief
A penalty stroke is usually awarded when a defender commits a foul in the circle that prevents a probable goal, or for a deliberate foul in the circle. The basics, which are similar in most competitions:
- The ball is on the penalty spot. You start behind it and within playing distance.
- The goalkeeper stands on the goal line and may not leave it or move their feet until you play the ball.
- All other players wait outside the 23m area.
- The umpire whistles to start. You may push, flick or scoop, and the ball may be raised.
- You touch the ball once. The stroke ends after that touch: there is no rebound.
- You may not feint or pretend to play the ball.
Footwork rules, time limits and youth variations differ between competitions and age groups, so check your league's rules. In many competitions a drawn game is now decided by a shootout rather than strokes, but strokes still happen during matches.
Which stroke to use
| Option | Strength | Risk |
|---|---|---|
| Flick to a high corner | Hardest for the goalkeeper to reach | Can go over the crossbar or wide |
| Flick or push to a low corner | Accurate and reliable | Goalkeepers save low balls with pads and feet |
| Push along the ground | Very controlled | Usually slower and easier to read |
Most players start with a low-to-mid flick into one corner, then add a high option once they hit it consistently in practice.
Step-by-step technique
1. Decide before you step up
Pick your corner while walking to the spot. Changing your mind at the last moment is the most common reason for a miss.
2. Set position
Stand side-on, left shoulder to the goal, ball just ahead of your left foot. Hands apart, knees bent, stick already behind the ball. Keep your body and eyes neutral, so you do not show your corner.
3. Wait for the whistle
Breathe out, then go on the whistle. Do not rush, and do not make any movement that looks like a fake.
4. Drive and release
Drive forward from your back leg, keep the stick on the ball as long as possible, then push forward and up through the ball. Follow through towards your corner.
5. Commit
Hit your spot with full commitment. A firm, well-placed flick beats a soft perfect one.
Practice plan (on the pitch)
Lifted strokes belong on the pitch, with nobody standing behind the goal. If a goalkeeper joins, they need full protective gear and a coach should supervise.
Drill 1: corner accuracy (10 minutes)
From the penalty spot, take 5 strokes at each corner zone: low left, low right, high left, high right. Score 1 point per ball in the zone. A Goal Target gives you six 42 × 42 cm (16.5 × 16.5 in) targets that attach to the goal, which makes the zones clear and the score honest. Cones in the corners or a rope across the goal are a cheaper option.
Drill 2: one-chance pressure (5 minutes)
Walk to the halfway line and back between each stroke, then take one stroke at your chosen corner. Do 6 reps. The walk adds a bit of heart rate and breaks your rhythm, closer to a real match.
Drill 3: against a goalkeeper (10 minutes)
Alternate takers, 5 strokes each, with a coach blowing the whistle. Track your score over several weeks.
At home
No lifting indoors or in the garden. You can still practise the set position, the neutral body and the drive from the back leg as slow push passes along the ground into a net or against a wall, 3 × 10 reps, plus shadow flicks without a ball.
FAQ
How far is the penalty spot from the goal?
6.4 m (7 yd) in front of the centre of the goal, measured from the goal line.
Can you hit a penalty stroke?
No. The stroke must be a push, flick or scoop. A hit is not allowed.
Can the goalkeeper move during a penalty stroke?
The goalkeeper must stay on the goal line and may not move their feet until the ball is played. After that they may move to save.
Can I score from the rebound?
No. The stroke is over after your single touch, so a ball saved by the goalkeeper cannot be played again.
Where should I aim on a penalty stroke?
Pick a corner and practise it until it is reliable. High corners are hardest to save, low corners are easier to hit accurately. Choose the one you score most often in training.
