In 7-a-side, the goalkeeper is your first attacker. Every time you win the ball back, the build-up starts with them. A goalkeeper who can distribute accurately turns defence into attack before the opposition can recover.
Setup
Goalkeeper in goal. Four outfield players positioned across the pitch: two wide, two central. Each holds a different coloured bib. Three cones at 10m, 20m, and 30m from goal.
The Drill
The coach calls a colour. The keeper must find that player with a distribution. Mix the types: rolled along the ground for short passes, driven for medium range, and thrown or volleyed for long. The key is accuracy and speed of decision.
Progressions
- Add movement. Target players jog. The keeper must lead the pass so the player receives in stride.
- Add pressure. A defender closes down the keeper after the call. Decide and distribute before the press arrives.
- Add conditions. Ground only for one round. No hands for another (forces feet for back-pass situations).
Why This Matters
Most 7-a-side goals conceded from the back come from poor distribution: a wayward throw intercepted, a panic clearance to the opposition. Train this 15 minutes per session and within a month your build-up play will look completely different.
