Adopt a wide stance to keep your balance when catching. It can help to keep one of your feet a little in front of the other.
Keep your hands wide-spread. Keep your fingers relaxed. Reach toward the ball. [2] X Research source
Watch the ball move into your reaching hands. Squeeze your fingers around the ball to trap it in your hand. NOTE: catching with two hands may be easier while you learn how to better coordinate your catching. [3] X Research source [4] X Research source
Keep your knees bent and your stance wide to improve balance when catching. Bend your arms at the elbows to help reduce the force of the ball’s impact.
Your feet are shoulder width apart. You stand sideways to your target. Your throwing arm is the farthest away from the target. You are turned at the waist and facing your target. [6] X Research source [7] X Research source
Bend only your wrist backward. Snap your wrist forward. Allow your elbow straighten out. Release the ball as you straighten your arm. [10] X Research source
Reach slightly backwards while keeping the ball facing your target. Raise your leading foot slightly at the backmost part of your reach. Shift your weight forward to your front foot. Follow through with your arm and wrist. Release the ball at the frontmost part of your throw, as your wrist is snapping forward. [11] X Research source
A foot block might be necessary sometimes, but this is often a less controlled. A goalie should use his advantage (his hands) to his benefit whenever possible. [12] X Research source
Keep elbows at least slightly bent, even when reaching for the ball. Be ready to bend back at the waist for high kicks at fast speeds. Always move forward toward the ball, to cut down on the shooting angles of the striker. [13] X Research source
Goalkeepers who have smaller hands should bring their wrists close together and their thumbs almost parallel to protect the ball from slipping through their hands.
Jump to meet the ball at the highest point possible. Raise your knee closest to pressuring attackers, being careful not to injure any oncoming players. [15] X Research source
The ball must be thrown from the point where it left bounds. You must throw the ball using both hands. The ball must be thrown from behind the head. Both feet must be touching the ground at the moment of release. You may not come in-bounds, but may step on the field boundary line. The thrower may not touch the ball until it has touched another player.
Players must be at least two meters (6. 5 feet) away from the thrower before he throws. If your team is on the attack and in position while your opponents are scrambling, a quick throw in is sometimes ideal. You can also throw the ball back to your goalkeeper if you don’t have many options for where to throw, though in this case a goalkeeper will have to play the ball with his feet. [17] X Research source
Position your feet shoulder width apart. Hold the ball with both hands on either side of the ball. Point your elbows out to the side to increase the power of your throw. Reach your throw behind your head. Follow through with your arms and body. Raise your heel to keep your balance, if necessary, without losing ground contact with both feet. [18] X Research source [19] X Research source
Take several steps away from the boundary line of the field. Hold the ball with both hands, as normal. Reach the ball behind your head. Run toward the throw-in location. Plant your lead foot outside the sideline boundary to come to a stop. Throw the ball the moment you stop. Drag your trailing foot to prevent fouls.
While performing this throw, it’s especially important for you to stay off the field so a penalty is not called. Avoid attempting this throw in slick conditions; rain can result in you slipping and hurting yourself or receiving a penalty. [21] X Research source
Bring your hands in front of your body. Spread your hands wide. Nearly touch the tips of your pointer fingers and thumbs. [22] X Research source
This technique is especially useful for training those who are new to football. Keeping eyes on the ball is a vitally important part of catching a football. Underhanded catches result in an inverted hand shape: position your fingers slightly downward and touch pinkie fingers together. [24] X Research source [25] X Research source
By keeping your fingers spread and your hands “big,” you increase surface area and make the ball easier to catch.
Grip the back half of the football so that you can feel two or three laces. Hold the ball close to your chest.
Your feet should also be shoulder width apart to create a strong, balanced stance that is ready to throw. [30] X Research source
Come forward, rotating your arm with the motion of the throw. When the rotation or your arm causes your thumb to point downwards, release the ball. Allow the ball to roll of your thumb and fingers. [35] X Research source [36] X Research source
