To score a penalty kick, decide your target before you step up, strike the ball firmly toward a low corner and do not change your mind during the run-up. The kick is taken from the penalty mark, 11 meters or 12 yards from goal, and the ball must be kicked forward. Most reliable penalty takers use a consistent routine, the same run-up length every time and either a well-placed side-foot strike or a firm laces drive. Under the Laws of the Game, the goalkeeper must stay on the goal line until the ball is kicked, other players must stay outside the penalty area and behind the penalty mark, and the kicker may feint during the run-up but not once the run-up is complete.
Rulebook note: Penalty rules follow Law 14 of the IFAB Laws of the Game, with shootout procedures in Law 10. Youth and local competitions may adapt them, for example with shorter distances in small-sided formats. Always check the current Laws and your league’s rules.
Choosing a penalty technique
| Approach | Pros and cons |
|---|---|
| Placement, inside foot, low corner | Accurate; can be saved if the keeper guesses right |
| Power, laces, high | Hard to stop; bigger risk of missing the target |
| Keeper-watching, waiting for a dive | Effective when it works; hard under pressure |
| Chipped Panenka down the middle | Beats an early dive; embarrassing if the keeper stays |
Penalty kick rules
A penalty kick is awarded when a defending player commits a direct free kick offense inside their own penalty area. The ball is placed on the penalty mark, and the kicker must be clearly identified. The defending goalkeeper must stay on the goal line between the posts, facing the kicker, without touching the posts, crossbar or net, until the ball is kicked; when the kick is taken, at least part of one foot must be touching or in line with the goal line. All other players must be on the field, outside the penalty area and the penalty arc, and behind the penalty mark. The ball must be kicked forward and is in play when it is kicked and clearly moves. The kicker must not touch the ball again until another player has touched it, so a rebound off the post cannot be struck again by the kicker directly.
Feinting during the run-up is allowed, but feinting to kick the ball once the run-up has been completed is an offense, resulting in a caution for the kicker. If the goalkeeper moves off the line early and the kick is missed or saved, the kick is usually retaken. Encroachment by other players can also lead to a retake or free kick, depending on who encroached and the outcome.
Steps for a reliable penalty
- Place the ball yourself and check the spot is flat.
- Pick a corner and commit to it before your run-up.
- Use the same run-up length every time you practice and play.
- Take a deep breath and wait for the referee’s whistle.
- Keep your head over the ball and strike through the middle.
- Follow through toward your target.
- Follow in for any rebound in open play, remembering you cannot touch it again before another player.
Placement vs power
Placement penalties aim for a low corner with the inside of the foot. They are accurate and less likely to miss the target, but a goalkeeper who guesses correctly can save them. Power penalties, struck with the laces, are harder to stop, especially when aimed high, but carry a greater risk of missing the goal. Many players combine the two, striking firmly with the inside of the foot toward a corner. The best approach is the one you can execute consistently under pressure.
Goalkeeper-dependent penalties
Some players watch the goalkeeper during the run-up and place the ball the opposite way once the keeper commits. This can be very effective but requires composure and practice, since goalkeepers may delay their movement. The run-up is often slower or includes a stutter step, which is allowed as long as the kicker does not feint once the run-up is complete. Most coaches recommend that less experienced takers pick a corner in advance and commit rather than trying to read the goalkeeper.
The Panenka
The Panenka is a chipped penalty down the middle, named after Czechoslovakia’s Antonín Panenka, who scored with one to win the 1976 European Championship final shootout against West Germany. It works when goalkeepers dive early to one side, but if the keeper stays in the middle, the chip is easy to save and can be embarrassing. It is best reserved for confident takers who have practiced it extensively.
Penalty shootouts
In knockout matches level after extra time, penalty shootouts decide the winner. Each team takes five kicks alternately, and if still level, the shootout continues with one kick each until one team scores and the other misses. Only players on the field at the end of the match may take part, and each player must take a kick before anyone takes a second. In shootouts, a rebound off the goalkeeper or woodwork cannot be scored, since the kick ends when the ball stops moving or goes out of play. Research on shootouts has examined factors such as kick order and pressure, and many teams now prepare detailed plans for their takers and goalkeepers.
The mental side
Penalties are as much mental as technical. Use a consistent routine, such as placing the ball, taking the same number of steps back and breathing slowly. Focus on your target and technique rather than the goalkeeper or the crowd. Practice under pressure in training, for example with teammates watching or with small consequences for missing. Accept that even the best takers miss sometimes; confident players keep stepping up.
Tips for goalkeepers facing penalties
Goalkeepers can improve their chances by studying the taker’s habits, watching the angle of the run-up and the position of the standing foot, which often points toward the target. Staying big and delaying the dive as long as possible makes it harder for takers who watch the keeper. Some keepers use movement along the line to distract or influence the taker, which is allowed as long as they stay on the goal line and do not behave in an unsporting way. After a save in open play, goalkeepers should recover quickly, since the ball remains in play and can be followed up by other attackers.
Practice drills
Target practice. Place cones or targets inside the corners and aim for them from the penalty mark.
Pressure shootouts. Hold shootouts in training with teammates as goalkeepers and small rewards for scoring.
Routine rehearsal. Practice your full routine, from placing the ball to the follow-through, until it feels automatic.
Common mistakes
- Changing your mind during the run-up.
- Leaning back and skying the ball.
- Hitting it too close to the keeper.
- Rushing the kick without a routine.
- Feinting after completing the run-up, which is an offense.
Frequently asked questions
How far is the penalty spot from goal?
11 meters, or 12 yards, from the goal line.
Can the goalkeeper move before a penalty is taken?
The goalkeeper may move along the line but must keep at least part of one foot touching or in line with the goal line when the ball is kicked.
Can the kicker score from a rebound off the post?
Not directly; another player must touch the ball first.
