How to Take Better Penalties in Football: Complete Guide for Players
Introduction
A penalty kick looks simple: the player stands 12 yards from the goal, waits for the referee’s signal and attempts to beat the goalkeeper.
In reality, penalties require a combination of technique, accuracy, decision-making and composure.
A good penalty taker does not simply kick the ball as hard as possible. They develop a reliable routine, choose a target, strike the ball cleanly and remain composed under pressure.
Whether you are a beginner, academy player or competitive footballer, penalty taking is a skill that can be trained.
1. Choose Your Penalty Technique
Before worrying about power, develop a consistent technique.
A basic penalty involves:
- Placing the ball correctly.
- Taking a consistent starting position.
- Approaching the ball under control.
- Planting the non-kicking foot beside the ball.
- Striking through the ball.
- Following through naturally.
Consistency is important because you want your body to perform the same basic movement every time.
2. Choose Your Target Before the Run-Up
Do not approach the ball without knowing where you intend to shoot.
Choose your target before beginning your run-up.
Possible targets include:
- Bottom corner
- Upper corner
- Side-netting area
- Central area
For many players, aiming toward a specific corner provides a clearer target than simply thinking, “I will shoot to the left.”
The important principle is to commit to your decision.
3. Prioritise Accuracy Over Maximum Power
One of the biggest mistakes players make is trying to destroy the ball.
A penalty does not need to be the hardest shot you can produce.
A well-placed shot can be difficult for a goalkeeper to reach even without maximum power.
Focus on:
Placement + technique + sufficient power.
Once you can consistently hit your target, gradually work on generating more power while maintaining accuracy.
4. Plant Your Standing Foot Correctly
Your non-kicking foot plays an important role.
Place it beside the ball and point it generally toward your intended target.
Your standing foot should provide balance while your kicking leg moves through the ball.
A poor standing-foot position can affect:
- Accuracy
- Balance
- Contact
- Power
Practice this movement repeatedly during training.
5. Strike the Ball Cleanly
For a controlled penalty, focus on clean contact.
Your striking technique will depend on the type of penalty you are attempting.
For a conventional driven penalty, contact through the appropriate part of the ball with a firm foot and controlled follow-through.
Avoid unnecessarily complicated techniques unless you have practiced them extensively.
6. Develop a Consistent Run-Up
Your run-up should be comfortable and repeatable.
Some players prefer a short approach, while others use a longer run-up.
There is no single run-up that every player must use.
The important thing is consistency.
Practice:
Starting position → approach → plant foot → strike → follow-through.
If you use the same routine repeatedly, it becomes easier to reproduce under pressure.
7. Don’t Change Your Technique at the Last Moment
One of the biggest problems during penalties is indecision.
A player chooses one corner and then changes their mind while approaching the ball.
This can cause:
- Poor contact
- Reduced accuracy
- Loss of balance
- Weak shots
Choose your target before the run-up and trust your technique.
8. Practice Both Corners
Do not become dependent on one side of the goal.
During training, practice placing penalties toward:
- Left corner
- Right corner
- Upper areas
- Lower areas
However, having a preferred penalty technique or target can help create consistency.
The objective is to become comfortable hitting different areas while maintaining the same basic mechanics.
9. Train Your Weak Foot
Most players have a dominant foot for penalties.
There is nothing wrong with specialising in your stronger foot.
However, training your weaker foot can improve overall ball-striking ability, balance and technical confidence.
Use weaker-foot shooting exercises during normal training sessions.
10. Practice Penalties When You Are Tired
Penalty kicks often occur after a physically demanding match.
Penalty shootouts can be even more demanding because players are dealing with fatigue and pressure.
Therefore, occasionally practice penalties after a normal football workout.
For example:
Training session → conditioning exercise → short recovery → penalty practice.
This helps you learn to maintain technique when tired.
11. Develop a Penalty Routine
A consistent routine can help you focus.
Your routine could look like:
- Place the ball.
- Take a breath.
- Look at the target.
- Take your starting position.
- Approach the ball.
- Strike.
- Follow through.
Keep the routine simple.
The purpose is to give your mind something familiar to focus on rather than allowing unnecessary thoughts to take over.
12. Stay Calm Before the Kick
Penalty situations can create enormous pressure.
You may be thinking:
- What if I miss?
- Where will the goalkeeper dive?
- What will my teammates say?
- What if we lose?
These thoughts can interfere with your technique.
Instead, focus on the process.
Think:
Ball → target → run-up → strike.
Take a controlled breath and concentrate on the task immediately in front of you.
13. Don’t Watch the Goalkeeper Too Much
Goalkeeper movement can provide information, but constantly watching the goalkeeper may make you hesitate.
Develop a penalty strategy before the kick.
For example:
“I am going to target the lower right corner with controlled power.”
Then execute your plan.
Some experienced players incorporate goalkeeper observation into their routine, but this requires practice and confidence.
14. Learn Different Types of Penalties
As your technique improves, you can learn different approaches.
Driven penalty
A firm, powerful shot aimed toward a corner.
Placed penalty
A controlled shot prioritising accuracy.
High penalty
A shot directed toward a higher area of the goal.
Central penalty
A penalty aimed toward the centre, sometimes exploiting goalkeeper movement.
Panenka-style penalty
A chipped attempt toward the centre.
The Panenka is a high-risk technique and should not be used simply because it looks impressive.
Practice it extensively before attempting it in an important match.
15. Practice Penalty Accuracy
Create targets inside the goal.
If you have access to a training goal, place cones or other safe markers around the areas you want to hit.
For example:
10 penalties
- 5 toward the left side
- 5 toward the right side
Record how many reach your intended target.
You can gradually make the target area smaller.
16. Practice Under Pressure
Normal penalty practice is useful, but pressure-based training can make sessions more realistic.
Try a competition with teammates.
For example:
Five-penalty challenge
Each player takes five penalties.
Record:
- Goals scored
- Target accuracy
- Misses
- Technique errors
You can introduce consequences that remain fun and safe, such as the losing player collecting the balls.
The objective is to recreate concentration and pressure without creating an unhealthy environment.
17. Use a Penalty Training Ladder
Try this progression.
Level 1
Take 10 penalties without a goalkeeper.
Level 2
Take 10 penalties toward specific targets.
Level 3
Add a goalkeeper.
Level 4
Take penalties after physical exercise.
Level 5
Create a shootout situation.
This gradually introduces additional pressure.
18. Improve Your Ball-Striking Power
Power comes from more than simply swinging your leg harder.
Work on:
- Leg strength
- Hip strength
- Core stability
- Balance
- Technique
- Follow-through
Exercises such as squats, lunges and controlled lower-body strength training can support overall football performance.
Do not sacrifice technique in an attempt to generate maximum force.
19. Study Goalkeepers
You can learn about penalty situations by watching football matches.
Observe:
- How goalkeepers position themselves
- How they move before penalties
- Whether they tend to wait or dive early
- How penalty takers approach the ball
- How different players control their emotions
However, avoid assuming that a goalkeeper will behave the same way every time.
Your own technique should remain the foundation.
20. Keep a Penalty Record
Treat penalty taking like any other football skill.
Create a simple training record.
| Session | Attempts | Goals | Target Hits |
|---|---|---|---|
| Session 1 | 20 | 15 | 17 |
| Session 2 | 20 | 16 | 18 |
| Session 3 | 20 | 17 | 18 |
| Session 4 | 20 | 18 | 19 |
This helps you identify whether your consistency is improving.
21. Common Penalty-Taking Mistakes
Shooting too hard
Power without accuracy can send the ball wide or over the goal.
Changing your mind
Deciding between corners during the run-up can disrupt your technique.
Having no routine
A consistent routine can help you focus.
Poor standing-foot position
This can affect the direction and quality of the strike.
Looking only at the goalkeeper
Your primary objective is still to execute the kick.
Trying fancy techniques too early
Master the basics before experimenting.
Practising only when fresh
Match penalties can happen under fatigue and pressure.
22. A Simple 30-Minute Penalty Training Session
Warm-up — 5 minutes
- Light jogging
- Dynamic movements
- Mobility exercises
- Ball touches
Technique — 5 minutes
Practice:
- Run-up
- Standing foot
- Ball contact
- Follow-through
Target practice — 10 minutes
Take 20 penalties toward designated target areas.
Pressure practice — 5 minutes
Take five penalties after a short conditioning exercise.
Review — 5 minutes
Record:
- Goals
- Misses
- Target accuracy
- Technical mistakes
23. How to Take a Penalty in a Shootout
Penalty shootouts can create a different psychological environment.
Before your turn:
- Stay focused.
- Avoid unnecessary distractions.
- Know your routine.
- Visualise your intended shot.
- Control your breathing.
- Trust your technique.
When you step forward, concentrate on executing the process rather than thinking about the consequences.
24. What If You Miss a Penalty?
Even experienced players miss penalties.
A miss does not automatically mean that your technique is poor.
Review what happened.
Ask:
- Did I lose balance?
- Did I change my target?
- Was my standing foot incorrectly positioned?
- Did I rush?
- Was the strike clean?
- Did I select a target I had not practiced?
Then use the answer to improve your next training session.
Conclusion
Becoming a better penalty taker is about developing a repeatable technique and a reliable mental routine.
Start with accurate ball striking. Develop a comfortable run-up. Choose your target before the kick. Practise both sides of the goal, train under pressure and learn to remain composed when the stakes are high.
Most importantly, do not treat penalties as a talent that you either have or do not have.
Penalty taking can be trained.
The more deliberately you practise your technique, accuracy, decision-making and composure, the more prepared you will be when the next important penalty comes your way.
FAQs About Taking Better Penalties
What is the best way to take a penalty?
Develop a consistent run-up, plant your non-kicking foot correctly, strike the ball cleanly and aim for a specific target.
Should I shoot hard or place the ball?
Accuracy and reliable technique are generally more important than maximum power. Develop enough power to make the shot difficult to save while maintaining control.
Where should I aim when taking a penalty?
Choose a target area that you can consistently hit during training. Corners are common targets, but the most important factor is execution.
How can I stay calm when taking a penalty?
Use a consistent routine, control your breathing and focus on the process rather than the consequences of scoring or missing.
Should I look at the goalkeeper?
Some players use goalkeeper movement as part of their strategy, but this should be practised. Avoid allowing the goalkeeper’s movement to make you change your technique at the last moment.
How often should I practise penalties?
Include penalty practice regularly rather than only before an important match. Short, focused sessions can help develop consistency.
Is the Panenka a good penalty technique?
The Panenka can be effective when executed correctly, but it carries significant risk. Players should master basic penalty technique before experimenting with it.